Researchers in Greece conducted a 20-year study evaluating the cardiovascular benefits of the Mediterranean diet and its impact on hypertension. The study involved 4,056 participants, who were assessed on various factors including diet, lifestyle habits, and vitals. Participants’ adherence to the diet was measured using a MedDietScore, and those who closely followed the Mediterranean diet had the lowest risk of developing hypertension. Over the 20-year period, participants with the highest adherence to the diet had a hypertension rate of 8.7%, compared to rates of 35.5% and 22.5% in the groups with lower adherence.
The study found that participants who consistently adhered to the Mediterranean diet had a 46.5% lower risk of developing hypertension over the 20-year period. These results emphasize the importance of dietary habits in reducing the risk of hypertension, and suggest that the Mediterranean diet can be instrumental in lowering this risk. Dr. Cheng-Han Chen, a board-certified interventional cardiologist, stated that the study supports the Mediterranean diet as a heart-healthy eating pattern that can benefit heart health. While the study was conducted in a Greek population and may not be directly applicable to other populations, there is abundant evidence to suggest the health benefits of Mediterranean-type diets.
Dr. Chen recommended incorporating aspects of the Mediterranean diet, such as plant-based foods, monounsaturated fats, lean meats, whole grains, beans, vegetables, and nuts, to improve heart health. Dr. John P. Higgins, a sports cardiologist, underscored the significance of the study in showing that a healthy diet can lower blood pressure and prevent the development of hypertension. He noted that certain elements of the Mediterranean diet can improve vascular function by boosting nitric oxide production, leading to vasodilation. Higgins highlighted heart-healthy foods like bananas, strawberries, and polyphenol-rich foods such as dark chocolate, tea, and coffee. He also suggested using a salt substitute like potassium chloride to lower blood pressure.
The study followed participants over two decades and highlighted the long-term benefits of the Mediterranean diet in reducing the risk of hypertension. By consistently adhering to the diet, individuals were able to significantly lower their risk of developing high blood pressure. The study’s findings support the use of the Mediterranean diet as a heart-healthy eating pattern that can promote overall cardiovascular health. While further research is needed to replicate these results in diverse populations, there is existing evidence to suggest that incorporating aspects of the Mediterranean diet can be beneficial for overall wellbeing.
The study’s results underscore the importance of dietary habits in managing hypertension and preventing cardiovascular disease. By focusing on consuming plant-based foods, healthy proteins, and avoiding processed and high-sodium foods, individuals can reduce their risk of developing high blood pressure. The long-term nature of the study provided valuable insights into the impact of the Mediterranean diet on cardiovascular health and hypertension risk. Overall, the study supports the notion that adopting a Mediterranean-style diet can be a positive choice for heart health and overall wellbeing.
