Prevent Coronary Heart Disease to Reduce the Risk of Heart Attack

In 1990, UNESCO declared the Mediterranean diet to be part of the intangible cultural history of Spain, Greece, Italy, and Morocco. This diet includes olive oil as the principal source of fat, low consumption of meat and meat products, moderate consumption of poultry, dairy products and wine, and high consumption of fruits, vegetables, fish, unrefined cereals, and legumes. Approximately 25-35% of the calories consumed are from fat, and no more than 8% of the calories consumed come from saturated fat.

In addition to regular exercise, this diet helps keep the cardiovascular system healthy thereby reducing your risk of cardiovascular disease and coronary heart disease. These same foods have also been shown to reverse existing cardiovascular disease or slow disease progression. Whether you are looking to prevent or reduce the severity of heart disease and cardiovascular disease, the Mediterranean diet is a great place to start.

According to the American Heart Association, the caloric intake of a heart-healthy diet should include no more than 7% of calories from saturated fat, no more than 1% of calories from trans fats, and less than 300mg a day of cholesterol. For those with high levels of low-density lipoproteins (LDL), better known as “bad” cholesterol, the AHA recommends no more than 200mg of cholesterol per day. Reducing your intake of solid fats, like butter, margarine, and shortening is a good way to limit your intake of saturated and trans fats. Limiting your intake of cholesterol and unhealthy fat sources is one of the best ways to lower your risk of cardiovascular disease and heart disease.

The main fat source in the Mediterranean diet, olive oil, is a monounsaturated fat, a much healthier option than solid fats, though all fats are high in calories and moderation must be exercised. Monounsaturated fats have been shown to actually decrease LDL levels, which is an important step in reducing existing heart disease and prevent myocardial infarctions (heart attacks). Extra virgin olive oil is the least processed form, which provides the highest level of positive antioxidant effects.

Another source of fat in the Mediterranean diet is nuts. Though nuts are high in fat and calories and should be consumed in moderation, most of the fat is not saturated and therefore they serve as a heart-healthy fat source in addition to olive oil.

The Mediterranean diet allows no more than 4 whole eggs a week. Since egg yolks are also high in cholesterol and saturated fat, this is an excellent rule to follow to combat high cholesterol which can lead to cardiovascular disease, coronary heart disease and ultimately, heart attack.

Fat and cholesterol intake is also limited in the Mediterranean diet because heart-healthy protein sources like fish, poultry and legumes are to be consumed more often than red meats and egg yolks. In fact, legumes like peas, lentils and beans contain protein but no cholesterol and very little fat. Cold water fish like salmon, sardines, mackerel, and herring contain omega-3 fatty acids which have been shown to lower triglyceride levels in the blood. Omega-3 also helps combat irregular heartbeats and can lower blood pressure.

The Mediterranean diet is also a heart-healthy option if you suffer from high blood pressure because spices are used to season foods instead of salt.

The consumption of at least 10 servings of fruits and vegetables per day is another important part of the Mediterranean diet. Fruits and vegetables are high in dietary fiber, which has been shown to increase heart health by lowering cholesterol. Similarly whole grains are also high in fiber and form part of the heart-healthy Mediterranean diet as well.

Moderate consumption of wine is permitted in the Mediterranean diet. Red wine contains antioxidant flavonoid phenolics and resveratrol, which have been shown in studies to decrease blood clotting and plaques formed in the arteries (Arteriosclerosis) and to increase HDL, or ”good” cholesterol.

By decreasing intake of trans and saturated fats as well as salt, limiting cholesterol intake, and increasing fiber, omega-3, monounsaturated fats, and low-fat proteins, the Mediterranean diet can reduce and reverse heart disease and cardiovascular disease. By lowering cholesterol and blood pressure, ischemia can be decreased, thereby reducing the risk of heart attacks.