Mediterranean diet supplemented with 3-4 servings of dairy products per day improves heart health
New research shows that a dairy-enhanced Mediterranean diet significantly decreases cardiovascular risk. It has been found to be even more effective for those at risk of cardiovascular disease than a low-fat diet.
Current Mediterranean diet (MedDiet) may not meet western recommendations for calcium and dairy intake. This study aimed to determine the effect of a MedDiet supplemented with dairy foods on cardiovascular risk factors.
Cardiovascular disease takes the lives of 17.9 million people every year, representing 31 per cent of all global deaths. Low-fat diets are often recommended as suitable food plans for those seeking to reduce their risk factors for cardiovascular disease. Similarly, the Mediterranean diet (MedDiet) has been shown to deliver significant health benefits.
A typical MedDiet includes extra virgin olive oil, fruits, vegetables, nuts, seeds, legumes, wholegrain breads, pastas and cereals, moderate consumption of fish and red wine, and low consumption of red meat, sweet and processed foods
In this study published by the American Journal of Clinical Nutrition, researchers compared the health benefits of a MedDiet supplemented with three or four serves of dairy (MedDairy) each day, and a generic low-fat diet (LF).
Forty-one participants aged 45 years and above and at risk of cardiovascular disease (CVD) were randomly allocated to either the MedDairy (Yogurt, cheese etc.) or LF diet for 8 weeks. Participants followed each intervention for 8 weeks and an 8 week washout period separated each intervention.
The results show that the dairy-supplemented MedDiet (MedDairy) significantly improved blood pressure (home and clinic measurements), blood cholesterol (improved HDL cholesterol and lowered triglycerides), mood and cognitive function. HDL cholesterol is considered good cholesterol whereas LDL cholesterol and triglycerides are unhealthy cholesterols.
A typical MedDiet includes extra virgin olive oil, fruits, vegetables, nuts, seeds, legumes, wholegrain breads, pastas and cereals, moderate consumption of fish and red wine, and low consumption of red meat, sweet and processed foods. It also includes 1-2 servings of dairy foods (700-820mg calcium), which is less than half the dairy recommended by most western guidelines (1000 to 1500 mg of calcium).
“When it comes down to it, people want to be able to enjoy a colourful, tasty and nutritious diet. And if you’re one of the thousands of people seeking to improve your cardiovascular and cognitive health – look no further than the MedDairy diet,” said Alexandra T Wade, a PhD candidate and lead author of the study.
