When it comes to heart conditions, many people still believe a low-fat diet is best. They may be willing to reduce carbohydrates to achieve their weight goals, but proactively add high-fat foods? That’s a step too far. For them, the low-fat dogma taught decades ago is just too hard to shake. This summer’s shocking Mediterranean diet study may be just what they need to be convinced that fats are good for your heart.
Here are the highlights of the study, what you need to know about the Mediterranean diet, and how you can best implement it for optimal health, weight, and youthfulness.
This summer’s Mediterranean diet study was published in The Lancet in May 2022 (1). However, it actually started over a decade ago. In 2009, researchers took 1002 participants who had diagnosed coronary artery disease (plaque buildup in the heart’s arteries), including 827 men and 175 women, and divided them into two groups.
Group 1, which consisted of 502 participants, ate a Mediterranean diet. If this is unfamiliar to you, a traditional Mediterranean diet emphasizes foods high in monounsaturated fats — particularly olive oil and nuts — along with legumes, whole grains, poultry, and fatty fish. It also encourages high amounts of fruits and vegetables.
Group 2 ate a low-fat diet. This means they actively minimized high-fat foods including those considered unhealthy fats AND healthy fats. Their diets encouraged lean versions of fish and poultry, and more calories per day from carbohydrates, particularly whole grains, legumes, and potatoes.
The results? For those who’ve held strongly to the low-fat recommendations of former decades, the results are shocking.
After 7 years of following their assigned diets, the participants were once again tested for coronary heart disease markers.
The Mediterranean diet group had a 26% lower risk of having a heart attack or stroke, compared with people in the low-fat group. The researchers concluded that the Mediterranean diet was superior to the low-fat diet in preventing major cardiovascular events in secondary prevention.
Of course, this is not the first study that clearly shows the health benefits of the Mediterranean diet. Study after study has shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. Much of the research has found that it supports healthy reductions in inflammation, blood sugar, and body mass index (2, 3, 4).
If you’re looking for a great way to take these shocking results and make a healthy Mediterranean diet your eating lifestyle, look no further than Dr. Colbert’s Beyond Keto!
Dr. Colbert’s Beyond Keto is a revolutionary new approach that combines the best of the Keto Zone™ Diet with the Mediterranean Diet to support healthy weight, gut health, brain health, reduced inflammation, healthy aging, and more (5).
Specifically, it encourages:
All in all, Dr. Colbert’s Beyond Keto is a wonderful eating lifestyle full of delicious foods that will help you achieve great health and your weight goals.
This summer, take this Mediterranean diet study, its results, and run with them. Choose a healthy lifestyle that’s full of healthy fats, vegetables, proteins and very few processed foods. It’s a great time to support your heart health, brain health, and whole-body health with Dr. Colbert’s Beyond Keto!