by The Mediterranean diet and a vegetarian diet have long been touted for their heart-healthy benefits. A growing body of research suggests that these two dietary patterns not only reduce the risk of cardiovascular disease (CVD) but also improve novel CVD markers, such as inflammation, oxidative stress, and endothelial function. These findings are giving new insights into the mechanisms behind the heart-protective effects of these diets.
The Mediterranean diet is based on the traditional eating habits of people living in countries bordering the Mediterranean Sea. It is characterized by high consumption of fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish, moderate consumption of dairy products, and low intake of red meat and sweets. In contrast, a vegetarian diet eliminates meat and fish, and may or may not include dairy and eggs.
Numerous studies have shown that both the Mediterranean and vegetarian diets are associated with a lower risk of CVD. A 2013 study published in the New England Journal of Medicine found that adherence to a Mediterranean diet reduced the incidence of major cardiovascular events by 30% compared to a control diet. Likewise, a 2019 study in the Journal of the American Heart Association found that a vegetarian diet was associated with a 40% lower risk of developing CVD, compared to a non-vegetarian diet.
But beyond their impact on traditional CVD risk factors, such as high blood pressure and cholesterol levels, the Mediterranean and vegetarian diets have been found to improve novel CVD markers. Inflammation, for example, is an important factor in the development and progression of atherosclerosis, the buildup of plaque in the arteries that can lead to heart attack and stroke. Research has shown that both the Mediterranean and vegetarian diets can reduce markers of inflammation, such as C-reactive protein and interleukin-6.
In a 2018 study published in the journal Nutrients, researchers found that adherence to a Mediterranean diet was associated with lower levels of inflammatory markers in a sample of older adults. Similarly, a 2014 study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that a vegetarian diet was associated with lower levels of C-reactive protein and other inflammation markers in a sample of young adults.
Oxidative stress, which occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them, is also a key contributor to the development of CVD. Both the Mediterranean and vegetarian diets are rich in antioxidants, which can help combat oxidative stress. In a 2017 study published in the journal Frontiers in Nutrition, researchers found that adherence to a Mediterranean diet was associated with lower markers of oxidative stress in a sample of overweight individuals.
Endothelial function, or the ability of the blood vessels to dilate and contract, is another important CVD marker. Impaired endothelial function is a key feature of atherosclerosis and is associated with an increased risk of CVD. Research has shown that the Mediterranean and vegetarian diets can improve endothelial function. A 2019 study in the journal Nutrients found that a Mediterranean diet improved endothelial function in a sample of patients with metabolic syndrome. Similarly, a 2013 study published in the journal Nutrition, Metabolism & Cardiovascular Diseases found that a vegetarian diet improved endothelial function in a sample of healthy adults.
So, what is it about the Mediterranean and vegetarian diets that makes them so effective at improving these novel CVD markers? The answer lies in their nutrient composition, which is rich in vitamins, minerals, fiber, and phytochemicals. The Mediterranean diet, in particular, is rich in monounsaturated and polyunsaturated fats, which are known to have anti-inflammatory and antioxidant properties. Olive oil, a staple of the Mediterranean diet, is also high in polyphenols, which have been shown to have protective effects on the cardiovascular system.
The vegetarian diet, on the other hand, is rich in fiber, antioxidants, and phytochemicals from fruits, vegetables, whole grains, and legumes. These nutrients have been shown to have anti-inflammatory, antioxidant, and vasodilatory effects, all of which contribute to improved cardiovascular health.
In conclusion, the Mediterranean and vegetarian diets are not only effective at reducing the risk of CVD, but also at improving novel CVD markers such as inflammation, oxidative stress, and endothelial function. Their rich nutrient composition, which includes anti-inflammatory, antioxidant, and vasodilatory compounds, is likely responsible for these heart-protective effects. These findings highlight the importance of dietary patterns in the prevention and management of CVD and provide further support for the promotion of these healthy eating habits. Incorporating more fruits, vegetables, whole grains, and plant-based sources of protein and healthy fats into our diets can go a long way in boosting heart health and reducing the burden of CVD.
