Benefits Of Mediterranean Diet: With heart disease being one of the leading causes of death worldwide, we need to be more focused than ever on adopting healthier diets. Two popular dietary patterns that have gained attention for their heart-health benefits are the Mediterranean diet and the plant-based diet. Both focus on whole, organic, minimally processed, nutrient-dense foods that are good for your heart and overall well-being.
In a conversation with Jagran English, Dr Hansaji Yogendra- Director of The Yoga Institute, Author and a Yoga Guru explained how Mediterranean and plant-based diets are beneficial for heart health.
Benefits Of Mediterranean And Plant-Based Diet
1. Rich in Healthy Fats
Both the Mediterranean and plant-based diets are abundant in heart-healthy fats from nuts, seeds, and plant oils, which are crucial for heart health. The Mediterranean diet, in particular, is known for its high content of monounsaturated fats from extra virgin olive oil, which helps lower bad cholesterol (LDL) while maintaining or raising good cholesterol (HDL).
2. High in Fibre
Fibre plays a crucial role in reducing cholesterol levels, which directly impacts heart health. Both the Mediterranean and plant-based diets have high-fibre foods such as whole grains, legumes, fruits, and vegetables. Fibre not only helps reduce cholesterol but also regulates blood sugar levels and promotes overall heart health. Research from Harvard University published in the Journal of the American Medical Association (JAMA) found that people who consumed high-fibre diets, particularly those following plant-based patterns, had a 25% lower risk of heart disease.
3. Lowers Blood Pressure
High blood pressure is one of the major risk factors for heart disease. Studies show that both Mediterranean and plant-based diets are effective in lowering blood pressure. This is largely due to the high intake of fruits, vegetables, and whole grains. These are rich in potassium and antioxidants that help relax blood vessels and improve circulation.
Benefits Of Mediterranean Diet (Image Credits: Canva)
4. Reduces Inflammation
Chronic inflammation is a known contributor to heart disease. The Mediterranean and plant-based diets are both rich in anti-inflammatory compounds, especially from fruits, vegetables, nuts, seeds, and omega-3-rich foods like flaxseeds and walnuts. By reducing inflammation, these diets help protect the heart from damage caused by long-term stress on the arteries.
5. Supports Healthy Weight Management
Maintaining a healthy weight is vital for heart health, as obesity is a significant risk factor for heart disease. The Mediterranean and plant-based diets promote a balanced intake of nutrient-rich foods while avoiding processed and high-sugar items, making them ideal for weight management. Their focus on whole foods, lean proteins, and healthy fats helps you feel fuller for longer, reducing your tendency to snack or overeat. A study published in The Lancet in 2018 found that a Mediterranean diet, even without calorie restriction, led to significant weight loss and reduced obesity.
Both the Mediterranean and plant-based diets give you multiple benefits for your heart by making you eat healthier fats, fibre and anti-inflammatory foods. From reducing cholesterol and blood pressure to lowering inflammation and supporting weight management, both these diets offer a powerful defence against heart disease. As more research continues to affirm the effectiveness of these diets in preventing cardiovascular disease; they are excellent choices for anyone looking to prioritise their heart health.