Enhanced Mediterranean diet further minimizes heart-related hazards
In a groundbreaking study, a new dietary approach known as the green Mediterranean diet has shown promising results in promoting heart health and weight loss. This dietary plan, an evolution of the traditional Mediterranean diet, places a stronger emphasis on plant-based foods and reduced animal product intake.
The study, which involved 294 sedentary and moderately obese individuals, divided participants into three groups. Group One followed a healthy diet and was encouraged to increase physical activity. Group Two adopted a calorie-restricted traditional Mediterranean diet, rich in vegetables, with poultry and fish replacing red meat, and including 28g/day of walnuts. Group Three, dubbed the "Green Med" group, followed the same diet and exercise advice as Group Two, but with an emphasis on "greener." This included avoiding red/processed meat, and higher quantities of plant matter, such as consuming 3-4 cups/day of green tea and 100g frozen cubes of Wolffia globosa (cultivated Mankai strain), a high protein form of the aquatic plant duckweed, as a green plant-based protein shake.
The Green Med diet substantially reduced participants' likelihood of serious heart disease over the next decade. It resulted in a nearly twofold fall in the 10-year Framingham Risk Score for participants, indicating a lower risk of heart disease. The Green Med group also showed improved ratios of 'good' to 'bad' cholesterol, with a nearly 4% reduction in LDL or "bad cholesterol."
Moreover, after six months, participants in the Green Med group lost over 14% more weight than participants in Group One and over 26.5% more waist circumference than the traditional Mediterranean diet group. The Green Med group's lower blood pressure and reduced insulin resistance further underscore its benefits for heart health. Additionally, the Green Med group had lower levels of inflammation markers associated with hardening of the arteries.
The green Mediterranean diet intensifies the traditional Mediterranean diet’s plant-based, antioxidant-rich focus, leading to potentially greater improvements in weight loss, cholesterol management, blood pressure control, and insulin sensitivity. This collective improvement reduces cardiovascular and metabolic risks more efficiently.
In essence, the green Mediterranean diet offers a promising avenue for those seeking to improve their heart health and manage their weight. By consuming plenty of fruits and vegetables, ditching red and processed meats, drinking green tea, and adding a greens powder to the routine, individuals can reap the heart health benefits of this diet. However, it's always advisable to consult with a healthcare professional before making significant dietary changes.
[1] Journal of the American College of Cardiology [2] British Journal of Nutrition [3] European Journal of Nutrition [4] Diabetes Care [5] Obesity Reviews
- The green Mediterranean diet, as outlined in various scientific journals such as the Journal of the American College of Cardiology, British Journal of Nutrition, European Journal of Nutrition, Diabetes Care, and Obesity Reviews, offers a potential approach for improving heart health and promoting weight loss.
- This diet, which is rich in plant-based foods and incorporates green tea, Mankai (Wolffia globosa), and greens powder, substantially reduces the risk of heart disease, as shown in the study published in the Journal of the American College of Cardiology.
- By following the green Mediterranean diet, individuals can expect improved heart health markers, including lower levels of inflammation, better cholesterol management, and reduced insulin resistance, as science has demonstrated in health-and-wellness and fitness-and-exercise research.
