The Mediterranean diet is widely associated with better cardiovascular health.
But why is this way of eating particularly good for the heart and blood vessels?
The answer lies in the combination of foods and nutrients it provides.
Olive oil is an important part of Mediterranean-style eating. It is rich in monounsaturated fats and replaces many less favorable sources of fat in the diet.
Nuts, seeds and fish provide additional unsaturated fats. Oily fish also supplies omega-3 fatty acids, which have important roles in cardiovascular health.
Vegetables, fruits, legumes and whole grains provide fiber as well as vitamins, minerals and naturally occurring plant compounds.
Together, these foods can support healthier blood lipids, blood pressure and glucose regulation — all important factors in long-term cardiovascular risk.
The Mediterranean pattern is also defined by what it limits.
Red and processed meats are eaten less frequently. Highly processed foods, refined carbohydrates and foods rich in trans fats generally play a smaller role.
This means that healthier foods do not simply get added to the diet. They replace foods that may contribute to cardiovascular risk when eaten frequently.
The benefits can extend beyond individual measurements such as cholesterol or blood pressure.
In older adults, greater adherence to Mediterranean-style eating has been associated with lower cardiovascular mortality and fewer overall cardiovascular events.
This is important for healthy aging.
Protecting the cardiovascular system helps protect the blood supply to every organ in the body, including the brain, kidneys and muscles.
A heart-healthy dietary pattern is therefore also an important part of a healthy aging strategy.
