Thousands of websites and diet books promise to deliver THE diet that will secure health for your heart. However, few of the recommendations are supported by reliable, evidence-based research. 

Following the evidence

In the 1950s, University of Minnesota researcher Ancel Keys recognized that there was something special going on in the Mediterranean region. In his landmark Seven Countries Study, Keys reported a 20-year analysis of heart disease and dietary habits among 12,000 men from countries such as Italy, the Greek islands, Finland, Japan, and the United States.

He found that despite a high fat intake, people from the Greek islands had very low rates of coronary heart disease and long life expectancies. He linked this to their diet, and the term Mediterranean diet was coined.

What Is a Mediterranean diet?

Although more than 15 countries border the Mediterranean Sea, the diets have certain elements in common:

• Plant foods: fresh fruits and vegetables, beans, nuts, seeds, legumes
• Olive oil
• Fish and seafood
• Poultry: moderate amounts
• Eggs
• Very little dairy and red meat
• Wine: small consumption with meals.

What is special about this diet? Rich in plant-based foods, it has the best combination of nutrients, with the right fats (mono- and poly-unsaturated fats) and the right carbohydrates (high fibre, whole grain). It is low in saturated fats and refined carbohydrates.

The Mediterranean diet and cardiovascular risk factors

Carefully controlled scientific studies suggest that following a Mediterranean diet has favorable effects on cardiac risk factors. These include improved cholesterol levels, reduced blood pressure, reduced inflammation, improved insulin sensitivity and improved blood vessel function.

To your health, Jessica and Bruno.

Sources: Heart 411: The Only Guide to Hearth Health You’ll Ever Need

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