Enhanced Mediterranean diet cuts cardiovascular hazards to an even greater extent
A new study has found that a Green Mediterranean Diet may offer greater benefits for heart health compared to the traditional Mediterranean Diet. The Green Mediterranean Diet, which focuses more heavily on plant proteins, nuts, and environmentally friendly plant-based foods while limiting animal products, has shown promising results in areas such as weight loss, cholesterol, blood pressure, and insulin resistance.
The study involved 294 sedentary and moderately obese participants who were divided into three dietary groups. Group One followed a healthy diet but not the Mediterranean, received exercise advice, and was not given any specific dietary supplements. Group Two adhered to a calorie-restricted traditional Mediterranean diet, with poultry and fish replacing red meat, and received 28 grams of walnuts per day. Group Three, the "Green Med" group, followed the same diet and exercise advice as Group Two, but with an emphasis on "greener" options. This included avoiding red/processed meat, higher quantities of plant matter, 3-4 cups of green tea per day, and 100 grams of frozen cubes of Wolffia globosa (a high protein form of the aquatic plant duckweed) as a green plant-based protein shake.
The Green Med diet led to more weight loss and reduced waist circumference compared to both the Mediterranean and healthy diet groups. The Green Med group experienced a 4% decrease in LDL or "bad cholesterol" compared to less than 1% in the original Med group and almost no change for the healthy diet group. The Green Med group also had improved ratios of 'good' to 'bad' cholesterol and lower blood pressure compared to the other diet groups. Moreover, the Green Med group had reduced insulin resistance compared to the other diet groups.
The Green Med group also showed lower levels of inflammation markers associated with hardening of the arteries compared to the other diet groups. This could potentially lead to a significant reduction in the likelihood of serious heart disease over the next decade, as the Green Med diet resulted in a nearly twofold fall in the 10-year Framingham Risk Score for participants.
The traditional Mediterranean diet, rich in plant-based foods, healthy fats, fiber, and heart-loving polyphenols, is one of the most recommended diets for heart health. However, the Green Mediterranean Diet, with its enhanced emphasis on plant-based, environmentally sustainable foods, may provide greater benefits.
Declines in CoQ10 levels can start in a person's 20s. Coenzyme Q10 is essential for good health as it helps produce energy the body needs for basic functions, including cell growth and maintenance. Eating plenty of fruits and vegetables, ditching red and processed meats, drinking green tea, and adding a greens powder to one's routine are recommendations for following a Green Mediterranean Diet.
Further head-to-head clinical trials specifically comparing these two diets beyond biochemical markers and observational benefits are still evolving. Nevertheless, the current understanding suggests that the Green Mediterranean Diet tends to amplify the cardiovascular and metabolic benefits, largely through greater anti-inflammatory and antioxidant effects. Going green in one's diet may lead to a slimmer, trimmer body and a strong, healthy heart.
- The Green Mediterranean Diet, also emphasizing plant-based, environmentally sustainable foods, might offer greater benefits for heart health, as shown by lower levels of inflammation markers associated with hardening of the arteries.
- The Green Mediterranean Diet, with its higher consumption of plant matter, nuts, and green tea, demonstrated more effective weight loss and reduced waist circumference compared to the traditional Mediterranean Diet.
- With its focus on plant-based proteins, nuts, and environmentally friendly plant-based foods, the Green Mediterranean Diet provided ample nutrition for a healthy-diets approach, contributing to weight management and heart health.
- Adhering to the Green Mediterranean Diet, which limits animal products, can lead to improvements in areas such as cholesterol, blood pressure, and insulin resistance, contributing to overall health and wellness.
