Mediterranean diet: Why it’s good for our health and our heart
A few months back, one of our nutrition volunteers, Angeline, introduced to our readers two dietary approaches that would be more sustainable long-term than restrictive diets. One of the two diets introduced was the Mediterranean diet. While the Mediterranean diet is one many people have heard of, it is not always easy to decipher what makes up this particular diet and why we often hear it’s good for our health, in particular heart health.
In this blog, we’ll take some time to explore the following points: what exactly is the Mediterranean diet, its role in maintaining good health, and how those with some heart conditions can benefit by transitioning to this diet.
WHAT IS THE MEDITERRANEAN DIET?
Before we delve into why the Mediterranean diet is good for our health, let’s first look into what the Mediterranean diet is. The Mediterranean diet is a generic term that describes the dietary patterns from countries located in the Mediterranean area, such as Spain, Greece, France and Morocco [1].
While the Mediterranean diet will differ between different places and countries, they all generally consist of:
High consumption of minimally processed vegetables, fruits, whole grains, legumes (beans and lentils)
Olive oil as the primary cooking oil
Moderate amounts of seafood and fish, and low-fat milk and milk produces
Red wine may be consumed in low to moderate amounts (only if you are already consuming alcohol. For those who do not drink, there is no need to start!)
Meats and sweets are consumed minimally
WHY CONSIDER THE MEDITERRANEAN DIET FOR HEART HEALTH
As mentioned before, the Mediterranean diet can have a positive impact on our health, in particular our heart health. So, what is the connection between the Mediterranean diet and one’s heart health?
To begin, what do we actually mean when we are talking about heart health? There are many conditions that can impact the heart, and typically when you hear your health care provider talking about heart disease, they are actually referencing a group of conditions that affect the heart structure and functions. This may include blood vessel disease (i.e., coronary artery disease (CAD)), heart rhythm problems (AFib or atrial fibrillation) and heart defects.
When we look at the research, we find that following the Mediterranean diet has been repeatedly shown to reduce cardiovascular morbidity (being diagnosed with or having symptoms of a disease or condition) and mortality (death) [2].
Following this particular diet has also been shown to help individuals manage their cholesterol, raising their HDL (high-density lipoprotein - the “good” cholesterol) and lowering their LDL (low-density lipoprotein - “bad” cholesterol) [3]. It’s important to have higher levels of HDL as they absorb “bad” cholesterol and carry it to the liver where it can then be excreted from the body [4]. LDL, on the other hand, can result in plaque build-up in the blood vessels, causing vessels to narrow [4]. This results in an increased risk for developing heart disease and stroke.
Furthermore, for those who have experienced a cardiovascular event (heart attack or myocardial infarction) [5], research shows that switching to the Mediterranean diet can play an important role in preventing repeat cardiovascular events [2].
To sum up the research, the Mediterranean diet can reduce your risk of developing heart disease and stroke [1].
Current research also suggests that this diet may reduce the risk of developing type 2 diabetes, improve blood sugar control for those diagnosed with type 2 diabetes, and delay the onset of cognitive disorders (i.e., dementia and Alzheimer’s) [1].
OTHER LIFESTYLE FACTORS TO CONSIDER
The main focus of the Mediterranean diet is choosing foods that are part of a healthy lifestyle. While diet continues to remain a crucial factor in our health, there are also other lifestyle factors that we should consider when focusing on maintaining and improving our health, such as exercise, eating habits (different from food choices!) and alcohol intake.
EXERCISE
When it comes to physical activity, we often hear that it's important for us and we should partake in it regularly. Current Canadian guidelines for adults 18 and older is a minimum of 150 minutes per week of moderate to vigorous physical activity [6]. Weight resistance training or muscle-strengthening activities are recommended twice a week, focusing on major muscle groups [6].
EATING HABITS
Food choices are important but so are our eating habits. Its importance was reflected in the most recent revision of Canada’s Food Guide, which was released in 2019 [7]. For example, eating in front of the television or working while eating can distract us and take away our focus from listening to our body signals, such as hunger and fullness cues. On the other hand, sharing meals with others can help us connect with others while also sharing food traditions with friends and family [8].
ALCOHOL INTAKE
The amount of alcohol one consumes is also important to our overall health, including heart health. Emerging research within the last decade shows that there is no safe amount of alcohol to drink and has led to significant changes to the perception of alcohol’s effect on one’s overall health and heart health [9 p8, 10]. Prolonged excessive drinking can raise blood pressure and can be a contributing factor for developing hypertension (high blood pressure) [11]. Hypertension is also an important risk factor for heart attacks and stroke. Another effect on the heart from heavy drinking is the weakening of the heart muscles [11].
EASY WAYS TO MAKE YOUR DIET MORE MEDITERRANEAN
It’s not always easy to make changes to your diet, but here are some tips and easy swaps to help you transition towards a Mediterranean dietary pattern:
1. Choose plant foods daily.
Fruits and vegetables are rich in fibre, vitamins, minerals, antioxidants and phytochemicals which are good for your health. Remember to include a variety of types and colours of vegetables.
2. Drink plenty of fluids.
Drinking an adequate amount of fluids is important to maintaining bodily functions, visit our blog post covering 5 Tips on Staying Hydrated.
3. Swap out salt and flavour food with spices, herbs, and other aromatics such as garlic and onions.
4. Limit red and deli meats
Instead of consuming red or highly processed meats (such as hot dogs, deli meats, salami, or bacon), choose leaner sources of animal (i.e., chicken, fish) or plant-based vegetable (i.e., legume and beans) protein.
5. Choose unsalted nuts and seeds or fruit over chips, cookies and other baked goods.
Written by: Kristie Pun, MHSc, RD
Reviewed by: Pauline Bakowski, MHSc, RD & Cheryl Ching, MSc, RD
References
Dietitians of Canada. The Mediterranean diet: A guide to healthy eating. In: Practice-based Evidence in Nutrition® [PEN]. 2017 [cited 2022 Jan 24]. Available from: https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Mediterranean%20Diet%20Toolkit/Mediterranean-Diet-Toolkit-A-Guide-to-Healthy-Eating-(handout).pdf
Widmer RJ, Flammer AJ, Lerman LO, Lerman A. The Mediterranean diet, its components, and cardiovascular disease [Internet]. Am J Med. 2015 [cited 2022 Jan 28];128(3):229-238. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339461/ doi: 10.1016/j.amjmed.2014.10.014
Heart and Stroke Foundation of Canada. Eat to stay healthy as you age [Internet]. Ottawa: Heart and Stroke Foundation of Canada; n.d. [cited 2022 Jan 28]. Available from: https://www.heartandstroke.ca/articles/eat-to-stay-healthy-as-you-age
Centre for Disease Control and Prevention. LDL and HDL Cholesterol: "Bad" and "Good" Cholesterol [Internet]. United States: U.S. Department of Health & Human Services; n.d. [updated 2020 Jan 31, cited 2022 Jan 28]. Available from: https://www.cdc.gov/cholesterol/ldl_hdl.htm
Chemocare. Cardiovascular Events [Internet]. United States: Chemocare.com; n.d. [cited 2022 Jan 28]. Available from: https://chemocare.com/chemotherapy/side-effects/cardiovascular-events.aspx
Canadian Society for Exercise Physiology (CSEP). Canadian 24-Hour Movement Guidelines for Adults aged 18-64 years: An Integration of Physical Activity, Sedentary Behaviour, and Sleep [Internet]. Ottawa: Canadian Society for Exercise Physiology; 2021 [cited 2022 Jan 28]. Available from: https://csepguidelines.ca/guidelines/adults-18-64/
Government of Canada. Canada’s Food Guide [Internet]. Ottawa: Government of Canada; n.d. [updated 2022 Jan 07, cited 2022 Jan 28]. Available from: https://food-guide.canada.ca/en/
Government of Canada. Eat meals with others [Internet]. Ottawa: Government of Canada; 2020 [updated 2020 Oct 14, cited 2022 Jan 28]. Available from: https://food-guide.canada.ca/en/healthy-eating-recommendations/eat-meals-others/
World Heart Federation. The Impact of Alcohol Consumption on Cardiovascular Health: Myths and Measures. Geneva: World Heart Federation; 2022 [cited 2022 Jan 28]. Available from: https://world-heart-federation.org/wp-content/uploads/WHF-Policy-Brief-Alcohol.pdf
Centre for Disease Control and Prevention. Dietary Guidelines for Alcohol [Internet]. United States: U.S. Department of Health & Human Services; 2020 [updated 2020 Dec 29, cited 2022 Jan 28]. Available from https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
Drinkaware. Alcohol and the heart [Internet]. London: Drinkaware; 2021 [updated 2021 Oct 28, cited 2022 Jan 28]. Available from: https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/alcohol-related-diseases/alcohol-and-the-heart
