How to eat to reduce mortality and myocardial infarction? Study: Mediterranean and low-fat diets are most effective
Modifying diet to reduce cardiovascular death? Study says 2 diets are most effective
Cardiovascular disease is the leading cause of death for the global population. Statistics indicate that approximately 1/5 of adult deaths are related to cardiovascular events caused by poor eating habits and lifestyle. However, can various popular planned and structured eating methods really help reduce the risk of cardiovascular disease and stroke compared with no dietary changes?
A systematic literature review and integration study recently published in the world’s authoritative medical journal “British Medical Journal” covers follow-up data of 35,548 subjects, more than 40 randomized controlled trials, and the results of a total of 7 different diet plans. The analysis results It shows that the “Mediterranean diet” and “low-fat diet” are more effective than the control group in reducing the risk of mortality and non-fatal myocardial infarction. At the same time, the Mediterranean diet has the effect of reducing stroke. The benefits of following a Mediterranean or low-fat diet are particularly significant in high-risk groups.
Mediterranean diet versus low-fat diet reduces total mortality and non-fatal myocardial infarction
The meta-analysis defined various diets as:
low-fat diet (fat accounts for 20-30% of caloric intake),
very-low-fat diet (fat accounts for 10-20% of caloric intake),
Low-fat sodium diet (low-fat diet, limiting daily sodium intake to less than 2.4 grams);
Modified low-fat diet (low-fat diet but increasing the proportion of polyunsaturated fatty acids);
Mediterranean diet (fish, fruits and vegetables , monounsaturated fatty acids such as olive oil);
Ornish diet (fat accounts for less than 10%, and is vegetable fat);
Pritikin diet (carbohydrates account for 70-75%, protein 15-20%, fat 5-10%, fiber 40-45 grams per kcal).
The study pointed out that compared with a control group that did not adopt a dietary plan at all, the Mediterranean diet reduced the risk of overall mortality by about 28%, and also reduced mortality from cardiovascular events, strokes, and non-fatal myocardial infarction. In addition, a low-fat diet also has the effect of preventing total death and non-fatal myocardial infarction, reducing the risk of all-cause death by approximately 16%.
It is worth noting that for “high-risk groups” who need secondary prevention, such as those who have suffered from coronary artery disease, myocardial infarction, stroke or a history of arterial disease, the benefits of a Mediterranean diet and a low-fat diet are more obvious. . For example, among high-risk groups who adopt a low-fat diet, the number of deaths can be reduced by 20 per 1,000 people. As for the other five diet plans, there were no significant benefits.
The paper points out that through an integrated analysis of the moderate evidence trials collected so far, it can be concluded that taking the Mediterranean diet and a low-fat diet, whether combined with exercise and other interventions, can reduce cardiovascular risk and overall mortality. The Mediterranean diet was also shown to be the only statistically significant benefit in reducing stroke risk compared with a low-fat diet in relation to non-fatal myocardial infarction benefits.
Women’s cardiovascular risk reduced by 25%! The Mediterranean diet focuses on fruits, vegetables and healthy fats
The “Mediterranean Diet” is a plant-based diet that emphasizes the intake of fruits and vegetables (accounting for the largest proportion of the Mediterranean diet pyramid), paired with beans, nuts, whole grains, fish, olive oil, and a small amount of dairy products. Among animal protein sources, give priority to fish and seafood, and increase the intake of good fatty acids, especially Omega3 fatty acids, through avocados, nuts, tuna or deep-sea oily fish.
So far, scientific research has consistently pointed out that the Mediterranean diet can reduce the risk of cardiovascular disease and overall mortality. One study showed that women who followed a Mediterranean diet had a 25% reduction in the risk of cardiovascular disease over 12 years. The biggest potential reason is that the Mediterranean diet Improve healthy changes in inflammation, blood sugar, and weight.
In addition, the Mediterranean diet is mainly based on a large amount of fruits and vegetables, which increases the intake of antioxidants and can help fight aging and stress. It is also considered to be one of the important reasons why the Mediterranean diet can bring about the “longevity” effect.
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