What do we know about the Mediterranean diet and heart health? Research suggests that the Mediterranean diet is protective for the heart: it decreases blood pressure and prevents cardiovascular events.

Study Summary

The Mediterranean diet is characterized by moderate protein consumption paired with high vegetable and olive oil intake. It contains fish, nuts/healthy fats, whole grains, beans and legumes, and fruits and vegetables.

A review of research, including 45 studies, concluded that better adherence to the Mediterranean diet is associated with a reduction in poor heart health outcomes, including heart disease and stroke.

The Mediterranean diet is one of the most well-researched diets. It is nutrient dense, rich in fiber, healthy fats, and antioxidants. These diet characteristics are anti-inflammatory and enhance the function of blood vessels, both of which are beneficial for heart health.

The Hearty Take

At Hearty we recommend that you eat a minimally processed, mainly plant-based diet with healthy fats and moderate protein. You can also get your genetics tested to understand how to best eat for your genes.