Expert reveals diet that reduces risk of heart disease, diabetes

The Mediterranean diet has been shown to help reduce the risk of developing many cardiovascular and metabolic diseases such as heart attack and stroke.

The Mediterranean diet menu often focuses on plant-based foods, using olive oil, including many fruits, vegetables and whole grains, according to Medical News Today (UK).

Overall, the Mediterranean diet had credible benefits, being associated with a reduced risk of cardiovascular and metabolic disease over the study's 21.4-year follow-up, according to the results of a recent study published in The Journal of Nutrition.

Mediterranean diet dishes are often rich in green vegetables and use healthy olive oil.

Cardio-metabolic diseases include stroke, heart attack and type 2 diabetes. If a person has two or more of these conditions, it is called “cardio-metabolic multimorbidity”.

The researchers also conducted some additional analyses to look at how social class might be related to the risks.

Specifically, non-manual workers appeared to benefit the most from the Mediterranean diet over an average follow-up period of more than 20 years. Their risk of first-time cardiometabolic disease was significantly reduced, along with a decrease in the likelihood of developing multiple cardiometabolic diseases. In contrast, manual workers did not show any reduction in these diseases.

“The Mediterranean diet has been shown to have the strongest impact early in the development of disease,” said cardiologist Rigved Tadwalkar, MD, medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center. “However, the study also highlights that socioeconomic factors, including social class, may modify or moderate the health effects of this diet. Diet quality and access to Mediterranean foods may be poorer for certain populations.”

Fresh fruits and whole grains are also popular on the Mediterranean diet.

8 "golden formulas" to protect health

Despite certain limitations in scope, subjects, and close monitoring during the study, the researchers were able to identify a possible actionable approach to reducing the risk of cardiovascular and metabolic diseases.

Cardiologist Christopher Berg, MemorialCare Heart Institute, Orange Coast Medical Center (USA), said that the easiest and most obvious way that people can reduce their risk of heart attack, stroke or type 2 diabetes is summarized in 'Life's Essential 8' of the American Heart Association (AHA). Those 8 methods are explained and briefly stated as follows:

1. Follow a healthy diet, according to the AHA called the Mediterranean diet, avoiding or minimizing processed foods or “ultra-processed” foods (lots of additives, flavorings, colors, and little retention of the natural properties of the food).
2. Participate in physical activity with at least 150 minutes/week of moderate-intensity exercise, such as brisk walking.
3. Quit smoking.
4. Get enough sleep and quality sleep every day.
5. Maintain a healthy weight.
6. Control cholesterol levels.
7. Control blood sugar levels.
8. Blood pressure control.

Source: https://thanhnien.vn/chuyen-gia-tiet-lo-che-do-an-lam-giam-nguy-co-mac-benh-tim-tieu-duong-185241103161143999.htm