A group of researchers at the University of Barcelona published the results of an eight-year study earlier this month which determined the popular trend of Mediterranean diets may help reduce the risk of heart complications. The researchers found that those at high risk of cardiovascular disease who switched to a Mediterranean-style diet reduced their risk of heart attack, stroke and other cardiovascular events by 30 percent compared to those eating a standard low-fat diet.
A Mediterranean diet primarily consists of fresh produce, whole grains, beans and legumes, fish, and some beef and chicken — while limiting the consumption of processed foods. Compared to a typical low-fat diet, the Mediterranean diet incorporates more monounsaturated fats and fewer saturated fats.
In the study, more than 7,000 participants aged 55-80 were divided into three experimental groups — one group consumed a traditional low-fat diet, another consumed a Mediterranean diet with an emphasis on olive oil, and a third had a Mediterranean diet with an emphasis on nuts.
Researchers found those eating the Mediterranean diets were more likely to stick to their regimen, in part because there were fewer restrictions on acceptable foods.
“[A Mediterranean] diet is effective because it has anti-inflammatory properties, it increases monounsaturated fats while reducing saturated fats, it has a high level of fiber, and it contains antioxidants,” said Mary Lou Perry, clinical specialist for the Diabetes Cardiovascular Clinic at the University Hospital.
People who don’t have access to a traditional Mediterranean diet, because of geography or income restraints, can still receive adapted versions of the diet as recommended by nutritionists and physicians, Perry said.
“The diet is overall good for the wellbeing of the population,” Perry said. “[It] can decrease cancer related deaths, improve cardiovascular health, and decrease blood pressure and inflammation.”
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