Insulin resistance (HOMA-IR test): reduced 0.45 LDL Cholesterol: reduced 4.25 mg/dL - but not statistically significantīlood Triglycerides: reduced 2.71 mg/dL Ī1C (a measure of blood sugar control over the past 3 months): reduced 0.30 Systolic Blood Pressure: reduced 0.67 mm Hg ĭiastolic Blood Pressure: reduced 0.94 mm Hg Now analyses pulling together results of multiple randomized controlled clinical trials comparing a Mediterranean-style diet to some other diet shows specific effects that are likely contributing to better health. Among people with existing coronary heart disease (CHD), greater adherence to a Mediterranean diet was associated with lower hazard of both recurrent coronary heart disease events and all‐cause mortality.Įvidence on the Mediterranean diet and health began with observations in these populations.Among cancer types, evidence is strongest supporting links to lower risk of colorectal cancer. Highest Mediterranean diet scores compared to lowest scores are associated with lower overall cancer incidence in some analyses of prospective cohort studies, but not in all.An umbrella review of multiple prospective cohort meta-analyses links a more Mediterranean-style diet with lower incidence of heart disease, stroke, and diabetes.A meta-analysis of 27 prospective cohort studies found that each additional increase in Mediterranean diet score was associated with a further decrease in cardiovascular disease incidence or mortality.And decades of population studies show a link between eating habits that embody those common features and lower risk of chronic disease. The traditional diets of Spain, Italy, Greece, Southern France, and Morocco are not the same. Why Recommend a Mediterranean Diet? The Evidence Both are consistent with recommendations to reduce cancer risk, and they can be adapted in multiple ways to meet individual dietary preferences, health concerns, and food preferences. ♦ Think options! A DASH diet and a Mediterranean diet are both plant-based diets, but not necessarily plant-only diets. ♦ A DASH diet is rich in whole plant foods and limits sodium, saturated fat, and added sugars. ♦ DASH diet research, whether in controlled trials in which a DASH diet is studied as a specific dietary pattern, or in large population studies using a score to identify eating habits most consistent with that pattern, shows a DASH diet is a powerful tool for reducing blood pressure and promoting overall cardiovascular health. ♦ A Mediterranean-style diet includes an abundance of nutrient-rich plant foods, with fat coming primarily from olive oil, nuts, and other unsaturated fats. ♦ Research links scores representing a more Mediterranean-style diet with cardiovascular health, although the many variations in this dietary pattern make research complicated.

Dash diet servings check off form