Prevention of cardiovascular heart disease with the Mediterranean diet

Preventionof cardiovascular heart disease with the Mediterranean diet

Preventionof Cardiovascular Heart Disease with the Mediterranean diet

Introductionand purpose statement

Accordingto research carried out by various institutions, cardiac diseases isone of the top diseases leading to morbidity and mortality cases inthe world and specifically America. To solve this menace doctors andresearchers have been conducting research on the ways to prevent thisdisease that is causing suffering and pain to a lot of families whohave lost their loved ones from the deadly disease. The governmenttoo has been using many funds to treat and control the disease (Sofi,2010).

Scientificevidence revealed that the cardiovascular disease could be preventedand reduced by using the traditional Mediterranean diet. The secretwith this diet is that it has low fat content as compared to theother foods that has a lot of fat that increase the chances of anindividual developing the heart disease.

Low-fat diets have been suggested by scientists from the NationalCholesterol Education Program (NCEP) and the AHA for both primary andsecondary prevention of heart disease. Mediterranean diet iscomposed of foods rich in fruits, vegetables, peas and beans(legumes. The Mediterranean diet also contains reasonable amounts ofboth chicken and fish. Most of the fats in the Mediterranean dietcontains unsaturated fats and small amount of red meat. The basicsource of the unsaturated fat is olive oil and nuts. Combination ofboth the named Mediterranean diets, exercises and not smoking willautomatically improve the health status of an individual. This willdefinitely lead to both a reduction of both the morbidity andmortality rates of cardiac diseases in most developed and developingcountries (Kris-Etherton, 2001).


Fatsand vegetables play a vital role in the primary prevention of cardiacdisease. Vegetables are rich in fiber. Fiber helps in the overallreduction blood pressure and cholesterol in the heart. This helpsreduce the cases of cardiac disease. The vegetable also helps anindividual eat less and thus helps in weight reduction, as the fooddoes not contain cholesterol. Fruits are vitamins and thus play therole of protecting the body from any kind of disease. Fruits containno cholesterol and therefore vital in the overall primary preventionof heart disease.

Meatand meat products are rich in proteins. When an individual eats meatand meat products always or rather on daily basis, it tends toincrease the body weight of an individual and therefore increasingthe risks of cardiac disease. Research indicated that reduction inthe intake of meat and meat products will definitely reduce the risksof cardiovascular heart diseases. Fish and fish products have beenproven to be effective in the prevention of cardiac diseases.


Legumes,cereals and whole meal grains contain no cholesterol and thereforethey reduce the incidences of cardiovascular heart diseases. Wholegrains, legumes and cereals contains fiber that is essential in theprevention of heart disease. This ensures that individuals do notbecome overweight, suffer from blood pressure and thereby leading tocardiac diseases. Individuals from all occupations should ensure thatthey consume whole grain meals, legumes and cereals. This willdefinitely lead to an overall reduction of both morbidity andmortality rates in various countries that are over-burdened by thedisease.


Anunsaturated fat as stated earlier comes from nuts and olive oil. Theyare very important in the general prevention of cardiovasculardiseases, as they contain no cholesterol that makes individuals moresusceptible to suffering from heart diseases. High consumption ofred wine and products with a lot of sugar also makes an individualsusceptible to heart diseases as they lead to weight gain. Weightcauses an increase in blood pressure and therefore making a personmore susceptible to cardiovascular diseases. It is also important tonote that alcoholic products like beer makes an individual gainweight and thus results to heart diseases.

Junkfood with a lot of cholesterol and fat makes an individual gainweight and thus exposes him or her to heart diseases. People shouldbe advised on the effects of such foods and this will automaticallyreduce the cases of heart diseases in various countries. Someproducts also give false information about the contents andcholesterol level of the products thus making people to innocentlygain weight and as a result suffer from heart diseases. Thegovernment should ensure that the companies selling such products arecompletely banned from producing them. Regular inspection of theproducts too should be carried out to ensure that they adhere to thestipulated laws and regulations as far as labeling of the productsare concerned (Bassler, 2010).

Theupswing of people suffering from cardiovascular diseases is beingwitnessed everyday in both developing and developed countries. Peopleshould adhere to Mediterranean diets that reduce the mortality andmorbidity rates of cardiovascular diseases. This can be achieved byhigh consumption of fruits and vegetables, high consumption of fishand low consumption of meat and meat products. Research also revealedthat high consumption of cereals grains and legumes have resulted inoverall reduction of cardiovascular cases. High intake of unsaturatedfats and reduced intake of wine and alcohol reduced the cases ofheart diseases.


BasslerD, Briel M, Montori VM, et al. Stopping randomized trials early forbenefit and estimation of treatment effects: systematic review andmeta-regression analysis. JAMA 2010303: 1180-7.

Kris-EthertonP, Eckel RH, Howard BV, St Jeor S, Bazzarre TL. Benefits of aMediterranean- style, National Cholesterol Education Program/AmericanHeart Association Step I Dietary Pattern on Cardiovascular Disease.Circulation 2001103:1823-5.

SofiF, Abbate R, Gensini GF, Casini A. Accruing evidence on benefits ofadherence to the Mediterranean diet on health: an updated systematicreview and meta-analysis. Am J Clin Nutr 201092:1189-96.