In the 1950s, researchers from all over the world embarked on a far-reaching and ambitious study. For decades, they’ve scrutinized the diets and lifestyles of thousands of middle-aged men in the United States, Europe and Japan, then examined how their diets influenced their risk of developing cardiovascular disease.
The Seven Country Study, as it later became known, found associations between saturated fats, cholesterol levels and coronary heart disease. But the researchers also reported another remarkable result: Those who lived in and around the Mediterranean – in countries such as Italy, Greece and Croatia – had less cardiovascular disease than participants who lived elsewhere. Their diet, rich in fruits, vegetables, legumes, whole grains, nuts, seeds, lean proteins and healthy fats, seemed to have a protective effect.
Since then, the Mediterranean diet has become the foundation of heart-healthy eating, with well-studied health benefits including lower blood pressure and cholesterol, and a reduced risk of type 2 diabetes.
“It’s one of the few diets that has research to back it up,” says Dr. Sean Heffron, cardiologist at NYU Langone Health told the New York Times. “It’s not a diet created in someone’s mind to make money. It’s something that has been developed over time by millions of people because it really tastes good. And it’s just healthy.”
Some thorough studies have shown that the Mediterranean diet contributes to better health in several ways, and in particular to better heart health. In a study published in 2018, researchers assessed nearly 26,000 women and found that those who most closely followed the Mediterranean diet for 12 years had a 25 percent lower risk of developing cardiovascular disease. This was mainly due to changes in blood sugar, inflammation and body mass index, the researchers reported. Other studies, in men and women, came to similar conclusions.
Research has also found that the diet may protect against oxidative stress, which can cause DNA damage that contributes to chronic conditions such as neurological disorders and cancer. And some research suggests it may help reduce the risk of type 2 diabetes.