Enhanced Mediterranean diet further decreases heart-related risks significantly
In a groundbreaking study, researchers have focused on the potential advantages of a green Mediterranean diet, which emphasizes plant-based foods and less red or processed meat, over the traditional Mediterranean diet.
The study divided participants into three dietary groups. Group One followed a healthy diet but not the Mediterranean diet and was advised to increase physical activity. Group Two adhered to a calorie-restricted traditional Mediterranean diet, rich in vegetables, with poultry and fish replacing red meat, and enjoyed 28g of walnuts daily. Group Three, the "Green Med" group, followed the same diet and exercise advice as Group Two but with an emphasis on "greener." This included avoiding red and processed meat, higher quantities of plant matter, 3-4 cups of green tea daily, and 100g frozen cubes of Wolffia globosa, a high protein form of the aquatic plant duckweed, taken as a green plant-based protein shake as a partial substitute for animal protein.
The Green Med group experienced a nearly 4% decrease in LDL or "bad cholesterol." Compared to the original Med group, the Green Med group saw a larger reduction in LDL cholesterol. The Green Med group also reduced their waist circumference by 26.5% more than the traditional Mediterranean diet group and a whopping three times more than the "healthy dieters."
The Green Med group exhibited reduced insulin resistance and improvements in lower blood pressure. They also showed improved ratios of 'good' to 'bad' cholesterol. Furthermore, the Green Med group had lower levels of inflammation markers associated with hardening of the arteries.
Intriguingly, the Green Med diet resulted in a nearly twofold fall in the 10-year Framingham Risk Score for participants, suggesting that adopting this diet reduces the likelihood of serious heart disease over the next decade.
The green Mediterranean diet offers a more plant-centric approach with additional cardiovascular and metabolic benefits. It leads to greater weight loss due to its increased intake of low-calorie, high-fiber plant foods that promote satiety. It has a stronger impact on lowering LDL ("bad") cholesterol by further reducing saturated fats and increasing antioxidants from plants. This diet can improve blood pressure by enhancing vascular function through higher consumption of polyphenols and magnesium-rich plant foods. It also improves insulin resistance more effectively than the traditional Mediterranean diet because it contains more fiber and bioactive compounds that help regulate blood sugar levels and improve insulin sensitivity.
In conclusion, the green Mediterranean diet offers enhanced benefits compared to the traditional Mediterranean diet, particularly regarding weight loss, cholesterol levels, blood pressure, and insulin resistance. It is a promising dietary approach for managing weight, cholesterol, blood pressure, and insulin resistance.
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*Note: The article encourages readers to eat plenty of fruits and vegetables, ditch red and processed meats, drink green tea, and add a greens powder to their routine for heart health benefits. However, this section was not included in the provided bullet points.
*Note: Declines in CoQ10 levels can start as early as the 20s. (This fact is incomplete due to the "MORE" notation and the sponsor advertisement.) This information was not included in the provided bullet points.
The groundbreaking green Mediterranean diet, rich in plant-based foods and low in red or processed meat, demonstrates improved heart health through a reduction in LDL or "bad cholesterol," lower levels of inflammation markers associated with hardening of the arteries, and a nearly twofold fall in the 10-year Framingham Risk Score for participants. This diet, which includes green tea and a green plant-based protein shake made from duckweed, also promises enhanced weight loss and better management of conditions like blood pressure and insulin resistance compared to the traditional Mediterranean diet. (Journal Name 1: Article Title 1) The increased consumption of fruits, vegetables, polyphenols, and magnesium-rich plant foods in the green Mediterranean diet can improve vascular function and enhance insulin sensitivity. (Journal Name 2: Article Title 2) Furthermore, this dietary approach can provide cardiovascular and metabolic benefits by focusing on nutrient-dense, low-calorie, and high-fiber plant foods. (Journal Name 3: Article Title 4) Importantly, the early decline of CoQ10 levels, starting in the 20s, highlights the importance of maintaining heart health through a balanced diet and potential supplementation. (MORE Information on this topic, including sponsor advertisement)
