Mediterranean Diet Helps Prevent Heart Disease

A 2018 Spanish study found that the Mediterranean diet helps prevent heart disease. (Link)

Adhering to this diet resulted in approximately a 30% decrease in the risk of a cardiovascular event across the nearly five years of the study.

Participants were 55–80 years old and judged to be at high risk of cardiovascular disease.


The components of the diet were as follows:

Recommended

Olive oil (Extra virgin): 4 tablespoons or more per day

Tree nuts & peanuts: 3 or more servings per day

Fresh fruits: 3 or more servings per day

Vegetables: 2 or more servings per day

Fish, seafood: 3 or more servings per week

Legumes: 3 or more servings per week

Sofrito*: 2 or more servings per week

White meat: Instead of red meat

Wine with meals (Optional): 7 or more glasses per week

*Sofrito is a sauce made with tomato & onion, often including garlic and herbs, simmered in olive oil.

Discouraged

Soda drinks: Less than 1 drink per day

Baked goods, cookies, sweets & pastries: Less than 2 servings per week

Spread fats (Margarine): Less than 1 serving per day

Red & processed meats: Less than 1 serving per day