Cardiovascular disease (CVD) is one of the leading causes of death worldwide. According to the World Health Organization, approximately 17.9 million people died from CVD in 2016, accounting for over 31% of all deaths.

While there are many risk factors that contribute to CVD, such as high blood pressure, high cholesterol, smoking, obesity, and diabetes, diet is also an important factor. The Mediterranean diet has been shown to be an effective dietary pattern in preventing and managing CVD.

What is the Mediterranean Diet?

The Mediterranean diet is a dietary pattern that is based on the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.

The diet is characterized by a high intake of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate consumption of fish and dairy products, and low consumption of red meat and processed foods. The diet is also associated with a moderate intake of alcohol, mainly red wine, during meals.

How Does the Mediterranean Diet Prevent Cardiovascular Disease?

The Mediterranean diet has been extensively studied for its health benefits, particularly in reducing the risk of cardiovascular disease. The following are some of the ways in which the Mediterranean diet may prevent and manage CVD:.

1. Reducing Inflammation

Inflammation is a key factor in the development and progression of CVD. The Mediterranean diet is rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and nuts.

These foods are high in antioxidants and polyphenols, which have been shown to reduce inflammation in the body. In particular, the consumption of polyphenol-rich foods, such as olive oil, has been shown to lower levels of inflammatory markers in the blood.

2. Lowering Cholesterol Levels

High levels of cholesterol, particularly low-density lipoprotein (LDL) cholesterol, are a major risk factor for CVD.

The Mediterranean diet is low in saturated fat and high in monounsaturated and polyunsaturated fats, which have been shown to lower LDL cholesterol levels. The diet is also high in fiber, which has been shown to lower cholesterol levels by reducing the absorption of cholesterol in the gut.

3. Improving Insulin Sensitivity

Insulin resistance is a risk factor for CVD and type 2 diabetes. The Mediterranean diet is rich in fiber, which slows the absorption of sugar in the blood and helps to improve insulin sensitivity.

The diet is also low in processed foods and refined carbohydrates, which have been shown to increase the risk of insulin resistance.

4. Reducing Blood Pressure

High blood pressure is a major risk factor for CVD. The Mediterranean diet is low in sodium, which can help to reduce blood pressure. The diet is also high in potassium, which has been shown to lower blood pressure by counteracting the effects of sodium.

5. Reducing the Risk of Blood Clots

Blood clots can lead to heart attacks and strokes. The Mediterranean diet is high in omega-3 fatty acids, which have been shown to reduce the risk of blood clots by preventing the aggregation of platelets in the blood.

Conclusion

The Mediterranean diet is a healthy dietary pattern that has been shown to prevent and manage cardiovascular disease. The diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, and low in red meat and processed foods.

The diet is also associated with a moderate intake of alcohol, mainly red wine, during meals. The Mediterranean diet is a delicious and enjoyable way to eat, and it has many health benefits beyond just preventing CVD.