Benefits of the Mediterranean Diet

This week’s New England Journal of Medicine highlighted a study that lends more evidence to the claim that the Mediterranean Diet provides significant cardiovascular protection. Detailed in an article entitled Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, the study followed Spanish patients with high cardiovascular risk but with no known cardiovascular disease as they were randomized to a Mediterranean Diet high in extra-virgin olive oil, a Mediterranean Diet high in nuts, or a standard low-fat diet. The aim (or purpose) of the study was to determine if the adoption of the Mediterranean Diet was able to yield a beneficial difference in a composite of the following events: heart attack, stroke, and death from cardiovascular causes.

The Mediterranean Diet includes a high intake of fruits, vegetables, and olive oil. Other important elements include fish, nuts, legumes, and white meats, and wine is encouraged with meals (for habitual drinkers). Sodas, baked goods, spread fats, and red meats should be minimized. In the study, patients in the extra-virgin olive oil arm received 1 liter of extra-virgin olive oil per week, and those in the high nut arm received 30 grams of mixed nuts (half walnuts and the rest almonds and hazelnuts) weekly.

Study participants were largely Caucasian, in their 60s, and over-weight-to-obese. Most had high blood pressure and high cholesterol, and about half were diabetic. Over 20 percent of patients had a family history of premature heart disease. The patients were followed for nearly 5 years.

The Mediterranean Diet arms both proved to be beneficial in comparison to the control group in terms of the primary end point mentioned above (composite of heart attack, stroke, and death from cardiovascular causes). Specifically, the incidence of stroke was reduced significantly in both Mediterranean Diet groups.

This study was by no means perfect in terms of randomization of groups, study participant demographics, and dietary adherence patterns. However, the results are nothing to sneeze at, as this represents yet more evidence that a diet rich in olive oil and nuts with low fats and processed carbohydrates is beneficial in terms of long-term health. So this spring, in addition to getting back on track with your exercise habits, it may not be a bad idea to beef up your wine collection, keep some extra-virgin olive oil in the cabinet for meals, and swap out the chips and pretzels with dry nuts. 

As always, talk with your healthcare provider before initiating any major changes.