Mediterranean diet

Posted on Cardiovascular disease

Moderate Wine Consumption May Support Heart Health in At-Risk Individuals Following a Mediterranean Diet

New research published in the European Heart Journal reveals that drinking small to moderate amounts of wine as part of a Mediterranean diet may help reduce the risk of serious cardiovascular diseases in individuals with elevated health risks.

The study, led by Professor Ramon Estruch of the University of Barcelona and Hospital Clinic Barcelona, is part of a larger effort to explore the benefits of the Mediterranean diet. This diet emphasizes olive oil, vegetables, fruits, nuts, and fish, while minimizing processed and sugary foods. Participants in the study either had type-2 diabetes or other risk factors for cardiovascular disease, such as high blood pressure, high cholesterol, or a family history of heart conditions.

Accurate Measurement Yields Clearer Results

Previous studies on wine and heart health have had mixed results, often relying on self-reported consumption. To address this, the researchers used a more reliable method—measuring tartaric acid levels in participants’ urine. Tartaric acid, found naturally in grapes and wine, provides an objective measure of recent wine consumption.

The study followed 1,232 participants for four to five years, tracking their health outcomes. Researchers discovered that those who drank light to moderate amounts of wine (half to one glass per day) had a 50% lower risk of experiencing cardiovascular events, such as heart attacks and strokes, compared to those who drank little or no wine. Even lighter drinking, such as one glass per week up to half a glass per day, was associated with a 38% reduction in risk. However, drinking more than one glass per day eliminated these benefits.

A Heart-Healthy Lifestyle

Professor Estruch emphasized that moderate wine consumption is most beneficial when combined with a healthy diet and lifestyle. He noted, “The reduction in cardiovascular risk we observed with moderate wine consumption is significant—greater even than some medications like statins. This highlights the potential value of incorporating wine responsibly into a balanced Mediterranean diet.”

He also noted that while the findings are promising, they apply primarily to older adults in Mediterranean populations. The protective effects of wine appear to emerge after the age of 35 to 40, and the recommended amounts for women are half those for men.

Broader Implications

An editorial accompanying the study, authored by Professor Giovanni de Gaetano and colleagues from Italy, praised the innovative use of tartaric acid as a biomarker for wine consumption. They noted that while the findings strengthen the case for moderate wine consumption as part of a heart-healthy lifestyle, it is essential to consider broader factors such as drinking patterns and overall dietary habits.

The study underscores the importance of moderation. Drinking wine in excess can negate its benefits, making responsible consumption key to achieving positive health outcomes. Future research will continue to explore how dietary habits and lifestyle choices interact to affect heart health.

In summary, this research provides encouraging evidence that moderate wine consumption, as part of a Mediterranean diet, may support heart health—especially for individuals at higher cardiovascular risk.

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Posted on Cardiovascular disease, Diet

Olive, grape, garlic, rosemary and saffron have properties against cardiovascular diseases

The active components of these elements of the Mediterranean diet show promise in treating atherosclerosis and reducing the risk of heart attacks and strokes
The active components of these elements of the Mediterranean diet show promise in treating atherosclerosis and reducing the risk of heart attacks and strokes.

Cardiovascular problems are the leading cause of disease and mortality worldwide. Plant extracts, rich in bioactive compounds, have contributed significantly to the development of drugs, as they offer therapeutic potential for several of these diseases. However, their use is limited by possible side effects, drug-drug interactions and the lack of scientific evidence from quality preclinical and clinical studies.


During the 2023/24 academic year, biologist Mateu Anguera Tejedor made an essential contribution in this field with his final year Biology degree project at the UAB, tutored by the then postdoctoral researcher at the Institut de Neurociències of the UAB (INc-UAB) and current lecturer at the Faculty of Pharmacy and Food Sciences of the University of Barcelona, René Delgado.


The study, recently published as a scientific article in the journal Food Bioscience, provides an overview of the mechanisms of action and the preclinical and clinical evidence, as well as the adverse effects of essential bioactive compounds derived from a group of selected Mediterranean plants which form part of the Mediterranean diet.


Among the species analysed, six representative plants and their major active components are reported: garlic (Allium sativum, with diallyl trisulfide, allicin and S-allyl [cysteine]), hawthorn shrub (Crataegus monogyna, with quercetin, apigenin and chlorogenic acid), saffron (Crocus sativus, with crocin and safranal), olive (Olea europaea, with oleic acid, oleuropein, hydroxytyrosol and oleacein), rosemary (Salvia rosmarinus, with rosmarinic acid and carnosic acid) and grapevine (Vitis vinifera, with resveratrol). The review focused on the most critical pharmacological mechanisms, including their antioxidant, anti-inflammatory and vasodilatory actions, and their regulation of lipid metabolism, which may be relevant for conditions such as atherosclerosis and hypertension. The results show that these active components are promising in potentially treating atherosclerosis and could reduce the risk of heart attacks and strokes.


In addition to summarising the current scientific evidence, the study provides a reference guide for future research by identifying potential knowledge gaps and offering timely recommendations for designing preclinical and clinical studies in this area. Key areas for future exploration include the long-term safety of these compounds, the evaluation of their synergistic effects when consumed as part of a Mediterranean diet, and the need to establish standardised protocols in controlled clinical settings. By broadening the scientific basis of these traditional remedies, this review may help pave the way for their use as active pharmaceutical ingredients in developing future phytomedicines.


Combined ingestion could alter the efficacy of individual extracts.


The research team believes that using these natural extracts is promising. Still, their combined ingestion could influence therapeutic outcomes due to the “matrix effect”, which implies that dietary components can alter the efficacy of each extract, either enhancing or diminishing their benefits. Understanding this interaction is essential to optimise the therapeutic application of these plant extracts in a dietary context. It is vital to recognise that there is often a lack of robust evidence of the impact of natural extracts in humans, and therefore, researchers caution that “the label of ‘natural’ does not guarantee safety, and this emphasises the need to prioritise pharmacokinetic, toxicological and clinical studies to evaluate their efficacy, safety and efficiency in comparison with existing drugs”.

Posted on Cardiovascular disease, Diabetes, Diet, Obesity

Going vegan will save more than $650 a year in grocery costs.

According to new research, a low-fat vegan diet cuts food costs by 19%, or $1.80 per day, compared with a standard American diet that includes meat, dairy, and other animal products. The study also found that a Mediterranean diet costs 60 cents more per day. Total food costs on a vegan diet were 25% lower, $2.40 per day, compared with the Mediterranean diet.

“As grocery prices remain quite high, consumers might consider replacing meat and dairy products with a low-fat vegan diet of fruits, vegetables, grains, and beans. This change could potentially save more than $650 a year on grocery expenses compared to a standard American diet and over $870 compared to the Mediterranean diet,” says Hana Kahleova, MD, PhD, the lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine. “Adopting a vegan diet can not only lead to financial savings but also improve health by reducing the risk or severity of conditions such as obesity, type 2 diabetes, and heart disease.”

The decrease in costs on the vegan diet was mainly attributable to savings of $2.90 per day on meat, 50 cents per day on dairy products, and 50 cents per day on added fats. These savings outweighed the increased spending of 50 cents per day on vegetables, 30 cents per day on grains, and 50 cents on meat alternatives on the vegan diet.

The new research is a secondary analysis of a previous study by the Physicians Committee, which compared a low-fat vegan diet to a Mediterranean diet. In this study, participants were randomly assigned to follow either a low-fat vegan diet—which included fruits, vegetables, grains, and beans—or a Mediterranean diet, which emphasized fruits, vegetables, legumes, fish, low-fat dairy, and extra-virgin olive oil, for 16 weeks. There were no calorie restrictions for either group. After this phase, participants returned to their baseline diets for a four-week washout before switching to another diet for 16 weeks. The findings showed that the low-fat vegan diet resulted in better outcomes for weight, body composition, insulin sensitivity, and cholesterol levels compared to the Mediterranean diet.

For the food cost assessment, intakes from the study participants’ dietary records were linked to the U.S. Department of Agriculture Thrifty Food Plan, 2021, a database of national food prices, which are calculated from data collected for the consumer price index. The reduction in costs associated with a vegan diet primarily resulted from savings of $2.90 per day on meat, $0.50 per day on dairy products, and $0.50 per day on added fats. These savings exceeded the additional expenses of $0.50 per day on vegetables, $0.30 per day on grains, and $0.50 per day on meat alternatives. Overall, the vegan diet proved to be more economical.

Posted on Cognitive dysfunction, Diabetes, Diet

Blood sugar control is a big factor in slowing brain aging! What about the Mediterranean diet?

The Green Mediterranean Diet Shows Promise
The Green Mediterranean Diet Shows Promise

Age-related brain atrophy refers to the gradual loss of neurons and shrinkage of brain tissue, which is a natural part of the ageing process. This condition can contribute to cognitive decline and various neurological issues. While ageing itself cannot be prevented, recent research from an 18-month dietary intervention provides hope that lifestyle and dietary changes may help slow down brain ageing.

Brain age, determined through MRI measurements of the hippocampus and lateral ventricles, reflects the biological aging of the brain, which may differ from a person’s chronological age. Chronological age is simply the number of years a person has lived, while brain age indicates the actual health of the brain. Generally, as we age, the hippocampus tends to shrink, and the lateral ventricles tend to expand, which serve as indicators of brain ageing. Some individuals may have a brain age that is younger or older than their chronological age. A younger brain age suggests better cognitive health, whereas an older brain age may indicate accelerated ageing and an increased risk of cognitive decline.

The study found that a decline in HbA1c and key markers of long-term blood sugar levels is associated with significant positive changes in specific brain regions commonly affected by age-related atrophy. It suggests that improved blood sugar control could be one of the most important factors in slowing down age-related brain changes.

Previous research has shown the benefits of the Green Mediterranean (Green-Med) diet, particularly its positive effects on blood sugar control. This diet is rich in polyphenols from plant-based sources such as Mankai—a high-protein aquatic plant—and green tea, while being low in red and processed meats. The current study reinforces these findings, suggesting that the Green-Med diet not only supports metabolic health but may also have protective effects on brain structure and function.

Posted on Diet

“Want to feel less stressed? Give the Mediterranean diet a try!”

Mediterranean diet

Consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distress, according to new research from Binghamton University, State University of New York. Credit Alachua County

Following the Mediterranean diet rather than the traditional Western diet might reduce stress, according to new research conducted by a team from Binghamton University, State University of New York.

Lina Begdache, associate professor of health and wellness studies, said the findings suggest that people can lower their perception of how much stress they can tolerate by following a Mediterranean diet.

“Stress is recognized to be a precursor to mental distress, and research, including our own, has demonstrated that the Mediterranean diet lowers mental distress,” she said. “Thus, one element of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a decrease in the negative components of perceived stress and an improvement in its positive attributes.”  

The Mediterranean diet is plant-based, with healthy fats, and mainly includes wholesome food and a spectrum of natural colours. It stands in sharp contrast to the Western diet, which is known for its high concentration of high-glycemic and low-quality processed foods.

While the Mediterranean diet is known for its benefits to both mental and physical health, little is known about its effect on perceived stress, which is how much stress you are under at any particular time.

To assess this, Begdache and her students surveyed over 1,500 people, asking them what foods they ate and evaluating their perceived stress levelsss. Using a machine learning model, the results show that consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distres,s while consuming Western dietary components is correlated with perceived stress and mental anguish.

Begdache said these results close a gap in the literature because most studies on diet and stress focused on how stress affects dietary choices and quality. She and her team are looking at different aspects of brain function and behaviours about dietary patterns.