Study: Mediterranean Diet Associated With Lower Risk of Heart Disease

Want to lower your risk of heart disease? Along with regular exercise, following the Mediterranean diet may help. According to a new study published in the medical journal JAMA Network Open, people who follow the Mediterranean diet are 25% less likely to develop heart disease than their counterparts.

About the Study

For the study, researchers form the Harvard Medical School followed more than 25,000 women, all of whom were surveyed about their diet and asked to provide blood samples so that researchers could measure their heart health marketers. Researchers found that women who followed the Mediterranean diet the closest had the lowest risk of heart disease -- about 25% less than women who didn't follow the diet.

There's been some belief that the Mediterranean diet is good for the health. Up until now, however, there hasn't been much conclusive evidence. But this study shows that people who follow this diet are less likely to develop heart disease.

"We didn’t know the potential mechanisms of how a Mediterranean diet reduced risk of cardiovascular disease. It was like a black box,” said the study's lead researcher and author. “Through this study, we know that a Mediterranean diet reduces or improves a lot of risk factors for cardiovascular disease, which are very important in terms of prevention.”

What Is the Mediterranean Diet?

So, what is the Mediterranean diet exactly, and how can it offer such amazing heart health benefits? The Mediterranean diet receives its namesake from the region in which it originated, including Greece, Italy and Spain. it's been around for more than a half-century, with residents in the Mediterranean region focusing their diet around olive oil, fish, legumes, whole wheat, vegetables and fruits. 

If you look closely at the foods on which the Mediterranean diet is based, you'll find that they contain lots of healthy fats, specifically polyunsaturated and monounsaturated fats. Not to be confused with bad fats like trans fat and saturated fat, these healthy fats are good for your heart and your body in general. They've been shown to regular cholesterol levels in the body by promoting lower levels of bad cholesterol and higher levels of good cholesterol. Because of this, including more healthy fats in your diet may lower your risk of heart disease.

Following the Mediterranean diet is just one way to lower your risk of heart disease. If you're serious about your heart health, be sure to exercise on a regular basis. The American Heart Association (AHA) recommends adults get a minimum of 75 minutes to 150 minutes of aerobic exercise per week.