Mediterranean Diet and Cardiovascular Health

Some suggestions on how to get started:

  • Fill half your plate with a variety of vegetables that range in different colours, including reds, oranges, yellow and green colours. The types of vegetables you might include are tomatoes, peppers, pumpkin, sweet potato, kale and spinach.
  • Aim for 3 different types of vegetables on your plate and at least 2-3 portions of fruit per day.
  • Swap simple carbohydrates such as white bread, white rice and pasta for whole grain alternatives which include brown rice, wholewheat pasta and grains such as quinoa, rye and barley.
  • Reduce your intake of red meat or processed meats (e.g. sausages, burgers & bacon) to less than twice a week. Instead eat lean meats and at least 2 to 3 portions of oily fatty fish a week. The types of fish you might want to include are salmon, herring, sardines and mackerel.
  • Use extra virgin olive oil to drizzle onto salads and enjoy in a small glass of red wine in moderation.

Mediterranean Diet & Cardiovascular Health: The Key Points

  • The World Health Organisation (WHO) reported that cardiovascular disease has become the biggest threat to people’s health, accounting for 31% of all global deaths1.
  • Diet is one of the main determinants of cardiovascular health with the others such as body mass index, blood pressure, total cholesterol and blood glucose levels closely determined by your food choices2.
  • Eating a Mediterranean Diet can reduce your risk to heart disease, strokes and also death from heart disease by 30%. The Mediterranean Diet is cardioprotective as it is rich in plant-based foods, which contain essential compounds that are both anti-inflammatory and antioxidant. These compounds are necessary for reducing cardiovascular markers; cholesterol, high blood pressure, oxidative stress which can damage your cells and circulating lipids.
  • To get the heart health benefits include a range of fruit and vegetables, wholegrain cereals, extra-virgin olive oil, oily fish such as salmon, legumes and nuts, with moderate intake of red wine. Limit your intake of meat, especially red meat (beef, pork and lamb), processed meat and low-fat dairy products.

References:

    1. World Health Organisation (WHO) Cardiovascular Disease (CVDs). http://www.who.int/cardiovascular_diseases/en/
    2. Lloyd-Jones, D.M., Hong, Y., Labarthe, D., et al. (2010). “Defining and Setting National Goals for Cardiovascular Health Promotion and Disease Reduction: The American Heart Association’s Strategic Impact Goal Through 2020 and Beyond.” Circulation. 121(4): 586-613.