Following a Mediterranean diet can reduce a woman's risk of heart disease by 24 percent, a new Australian study has found. The diet is characterised by the consumption of seafood, wholegrains, vegetables, fruit, nuts, beans and legumes.
The study, published in the medical journal Heart, saw scientists collect data from 16 previous studies on women adhering to Mediterranean diets and assessed their cardiovascular disease risk. The data, which covered over 720,000 women whose cardiovascular health was monitored for an average of 12.5 years, was eye opening for researchers.
Academics from the University of Sydney found that women who had a "high adherence" to a Mediterranean diet were 24 percent less likely to have cardiovascular disease. News agency PA also report that they were They were 23 percent less likely to die from any cause during the follow-up period.
Heart disease is often seen as a predominantly male problem, but coronary heart disease kills more than twice as many women as breast cancer in the UK each year. In fact, cardiovascular disease is the leading cause of death worldwide, such is the problem for billions of people.
How to follow a Mediterranean diet
Harvard University states the foundation of the Mediterranean diet includes:
- an abundance of plant foods which are minimally processed, seasonally fresh, and grown locally
- olive oil as the principal source of fat
- cheese and yogurt, consumed daily in low to moderate amounts
- red meat, consumed infrequently and in small amounts
- fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week
- fish and poultry, consumed in low to moderate amounts a few times a week
Following the diet is easier than most think and you can start with a few simple steps. Firstly, replace basic carbohydrates like white bread and pasta for wholegrain options. Secondly, increase your intake of vegetables, fruit and legumes - while reducing how often you eat red meat.
Then, cut down on sugary and ultra-processed snacks and desserts - replacing them with fruit, nuts or seeds.
Health guru Dr Michael Mosley recommends the diet to his patients and recently revealed what a panel of experts including nutritionists and weight loss specialists concluded after a deep dive into the specific way of eating.
Researchers found it was rated the best overall diet for health, first for bone and joint health and top for being family friendly.
