A Mediterranean Diet May Prevent Second Heart Attacks

A four year study has shown that those who follow a diet plan modeled after the eating habits of people who live around the Mediterranean Sea are 83% more likely to prevent a second heart attack.

Study Guidelines

202 people joined the study; each had a heart attack in the 6 weeks prior. 50 people followed the AHA's low fat diet plan, 51 followed the Mediterranean diet, and 101 were used as a control group. These people received advice from their doctors following the heart attack, and nothing else. Every participant was given typical heart care medications including statins, aspirin and beta blockers to lower their cholesterol. They were tracked for four years; rates of second heart attacks, stroke and any other hospitalization related to the heart were monitored.

Diet Guidelines

The American Heart Association's low fat diet requires that less than 7% of daily calories come from saturated fat and the participants eat less than 200 milligrams of cholesterol daily. Total fat must not exceed 30% of daily calorie counts. The set Mediterranean diet required the same saturated fat and cholesterol limits, but allowed total fat intake to be 40% of all calories. 20 to 25% of this fat had to have come from monounsaturated or polyunsaturated fats that the Mediterranean diet is known for. Participants had to eat fish 3 to 5 times a week.

Study Results

After four years, the study showed that 53% of the control group, those who did not follow any specific diet survived without a problem. In contrast, a stunning 83% of those who followed the AHA low fat diet and the Mediterranean diet survived without a second heart attack or stroke, or any other heart related problem. There was no difference between the AHA and the med diet groups; both diet plans are successful options to reduce risk of second heart attacks.

Why the Mediterranean Diet?

Often we think of dieting, especially for those who need to lower their cholesterol, as a diet of deprival; the only foods that are good for us are bland and boring. But the Mediterranean diet offers a new alternative to the traditional low fat diet. The Med diet is rich in fruits and vegetables, whole grains and good sources of fat like olive oil, avocados and fish. It doesn't involved great quantities of processed foods that are typically very unhealthy.

Fats Can Be Good?

The cool thing about the med diet is that it is rich in good fats. You want to seek out monounsaturated or polyunsaturated fats that are found in healthy foods including avocados, olive oil, nuts of all kinds, fish (salmon, tuna, mackerel, herring, anchovies) and flaxseed. These fats, which include the now famous omega-3 fatty acids, are actually good for your heart. They help your blood flow and increase the elasticity of the blood vessels, and can even lower bad cholesterol. They are also rich in vitamins and antioxidants because they are not processed fats like trans fat or saturated fats that are in much of our prepackaged foods. If you're considering trying the Mediterranean diet, grab a cookbook or two to get started. Experiment each week with a new dish containing a few ingredients you've never tried before. Food can be fun, and you can eat delicious meals that are also good for your heart.

Sources:

http://50plus.com/Health/BrowseAllArticles/index.cfm?documentID=5380

http://www.msnbc.msn.com/id/17789437/

http://www.webmd.com/food-recipes/features/all-about-olive-oil

http://www.mayoclinic.com/health/fat/NU00262

Photo Credit: grobery

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