We’ve heard a lot about the benefits of the Mediterranean diet for heart disease. A new review of the research goes beyond olive oil to look at the effects of other components of a Mediterranean lifestyle on triglycerides. High levels of these blood fats predict heart disease independently of cholesterol levels.
What Is a Mediterranean Lifestyle?
The reviewers point out that physical activity is an integral part of the Mediterranean lifestyle and has great benefits for the heart.
Olives
They also hypothesized that the consumption of olives would have more beneficial effects on blood triglycerides than olive oil alone.
Whole Grains & Legumes
Both whole grains and legumes lower post-meal triglycerides. Perhaps this is due to the fiber that is naturally found in these Mediterranean diet foods.
Fish
Regular fish consumption also lowers triglycerides. Although typical Mediterranean diets vary somewhat depending upon the country, they usually contain far more fish than other forms of animal protein. In coastal areas, fishing is part of the Mediterranean lifestyle.
Flavorings
Typical herbs and spices in Mediterranean cuisine such as black pepper, cinnamon, cloves, garlic, oregano, rosemary and turmeric significantly lower the levels of triglycerides following a high-fat meal.
Go Easy on the Wine
The one component of a Mediterranean lifestyle that seems to have an adverse effect on triglycerides is the wine. It is possible that its vaunted contribution to heart disease prevention is partly because it can aid in facilitating social interaction, which has a positive effect on heart health.
American Journal of Physiology–Endocrinology & Metabolism, online July 7, 2015
