Mediterranean Diet Cuts Heart Attacks and Strokes 30%, With 5 Easy Recipes to Follow
Updated
Updated · The Washington Post · Jul 16
Mediterranean Diet Cuts Heart Attacks and Strokes 30%, With 5 Easy Recipes to Follow
3 articles · Updated · The Washington Post · Jul 16
Summary
Five simple meals — including salmon shawarma salad, lentil curry and avocado tacos — were highlighted as practical ways to follow a Mediterranean eating pattern linked to heart health and longevity.
About 7,400 high-risk adults in a major Spanish trial saw roughly 30% fewer heart attacks and strokes after nearly five years on Mediterranean diets enriched with olive oil or nuts.
Daily staples center on legumes, fruits, vegetables, whole grains, nuts, seeds, herbs and extra-virgin olive oil, while fish is recommended twice weekly and red meat and sweets only sparingly.
Research cited in the report also ties the diet to lower rates of Type 2 diabetes and cancer, plus reduced risks of cognitive impairment, dementia and early death.
Rather than a rigid menu, the diet is framed as a plant-forward eating style that can be adapted across cuisines, from tacos and curries to stir-fries.