Metabolic syndrome is defined in the medical community as having three or more risk-related factors that can contribute to a variety of heart and blood sugar concerns. Some risk factors include obesity, high blood pressure, high cholesterol, and high glucose levels. Due to many elements such as a lack of exercise, poor diet, and genetics it is estimated that as many as 34% of adults in the US may have metabolic syndrome. However, what if there was a particular diet that could reverse the progression of these risk factors? A recent study in Spain sought to find the answer.
A Dive Into the Mediterranean
Prior studies on the Mediterranean diet have confirmed its positive benefits to cholesterol health and blood pressure, but researchers wanted to see how great an impact this diet could have on people already at risk with metabolic syndrome. The team of researchers analyzed adults, both men and women, ages 55–80 who were at risk for cardiovascular concerns. A total of 64% of the adults assessed for the study qualified as having metabolic syndrome. The subjects were then put onto one of three diets: a Mediterranean diet supplemented with nuts, a Mediterranean diet supplemented with extra-virgin olive oil, or a regular low-fat diet.
Following up after almost five years, the results showed that the patients who adhered to both types of Mediterranean diets saw a decrease in blood glucose levels as well as abdominal obesity. A total of 28.2% of the men and women who followed the Mediterranean diets also no longer met the criteria to be diagnosed with metabolic syndrome at the end of the study period.
Add the Olive Oil and the Legumes
The Mediterranean diet eschews butters, trans fats, saturated fats, and unhealthy oils in favor of olive oils, omega fatty acids, and unsaturated fats. As one would expect, it also centers around a reduction in meat intake, replacing it with seafood—especially fish that are high in omegas such as salmon and tuna—at least twice a week. However, poultry, eggs, and dairy can also be consumed for meat and protein requirements. The Mediterranean diet also covers other nutrition groups by calling for high fruit and vegetable consumption.
For some people, the tricky part of the Mediterranean diet is getting the good fat content. Luckily, you can satisfy this part in a variety of ways. Apart from olive oil there are a number of foods that provide good fats including avocados, whole grains, nuts, and other various legumes.
An Easier Path Than You Think
Some may think that switching to a Mediterranean diet means having to use exotic ingredients for their meals that are both expensive and restrictive. Many of the foods required to follow this diet, however, are readily available in your grocery store—all you need to do is make a few crucial, yet simple, substitutions which will allow you to enjoy many tasty, healthy meals. And because there are actually many foods containing the good fats and nutrients required, the Mediterranean allows for plenty of variety and experimentation. Evidence continues to mount about the benefits of the Mediterranean diet, so while many can get sucked into fad and crash diets, the Mediterranean diet can be a nutritious and fulfilling option out there to help support not only a healthy heart, but greater well-being.