Mediterranean Diet and Heart Health: How Much Does It Really Help?

Dr. Kumar’s Take:

The Mediterranean Diet has long been praised for its heart-protective benefits, but how much does it actually reduce the risk of heart disease? A recent systematic review examined both primary prevention (for people without heart disease) and secondary prevention (for those with existing cardiovascular disease, CVD). The findings suggest that the Mediterranean Diet significantly lowers the risk of heart-related deaths and major cardiovascular events. However, the way risk reduction is reported—absolute vs. relative risk reduction—can be misleading. Let’s break it down so you can understand what it really means for your health.

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Mediterranean Diet vs. Low-Fat Diet: Which One Protects Your Heart Better?

Dr. Kumar’s Take:

The CORDIOPREV study is one of the most comprehensive long-term studies examining whether a Mediterranean diet rich in extra-virgin olive oil or a low-fat diet is better at preventing heart disease recurrence. After 7 years of follow-up, the results were clear: the Mediterranean diet significantly reduced cardiovascular events compared to the low-fat diet.

For patients with coronary heart disease (CHD), these findings are game-changing. They suggest that switching to a Mediterranean diet could reduce the risk of future heart attacks, strokes, and other cardiovascular events—without strict fat restrictions.

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Mediterranean Diet with Olive Oil or Nuts Reduces Heart Disease Risk: A Landmark Study

Dr. Kumar’s Take:

A major clinical trial confirms what nutrition experts have long suspected: eating a Mediterranean diet rich in olive oil or nuts can lower the risk of heart disease. This study, which followed over 7,400 people at high cardiovascular risk, found that those who ate a Mediterranean diet had up to a 31% lower risk of heart attack, stroke, or cardiovascular death.

Actionable Tip: If you’re looking to protect your heart, start by switching to a Mediterranean diet with plenty of extra-virgin olive oil or a daily handful of nuts. These small changes can reduce your absolute risk of heart disease by up to 2.1 percentage points over five years.

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