A study conducted by researchers in Greece looked at the long-term effects of adhering to the Mediterranean diet. The study spanned 20 years and involved over 4,000 participants. Those who closely followed the Mediterranean diet had a lower risk of developing hypertension compared to those who did not adhere to the diet as well. The Mediterranean diet is plant-based and includes fruits, vegetables, nuts, seeds, whole grains, legumes, healthy oils, and moderate amounts of fish and seafood. Following this diet can lead to reduced hypertension risk, according to the study published in the European Journal of Clinical Nutrition.
The Centers for Disease Control and Prevention reports that nearly half of all adults in the United States are affected by hypertension. If left untreated, hypertension can lead to serious health issues such as heart disease, stroke, and kidney disease. Lifestyle changes such as adjusting one’s diet and exercising more can help reduce or manage hypertension. Doctors may also prescribe medications like ACE inhibitors and beta-blockers to treat hypertension. The Mediterranean diet focuses on consuming plant-based foods and has features that align with heart-healthy guidelines recommended by the American Heart Association.
The study conducted in Greece involved 4,056 participants who were followed over a 20-year period to evaluate the effects of the Mediterranean diet on hypertension. Those who adhered closely to the diet had the lowest risk of developing hypertension. The study found that participants with the highest adherence to the Mediterranean diet had a hypertension rate of 8.7%, compared to rates of 35.5% and 22.5% in groups with lower adherence. The researchers also found that consistent adherence to the Mediterranean diet over time was associated with a 46.5% lower risk of developing hypertension.
According to Dr. Cheng-Han Chen, a board-certified interventional cardiologist, stronger adherence to the Mediterranean diet was linked to a lower incidence of developing hypertension in the study. This supports the use of the Mediterranean diet as a heart-healthy eating pattern that can benefit heart health. However, Dr. Chen noted that the study was conducted in a homogeneous population and may not necessarily apply to more diverse populations. Dr. John P. Higgins, a sports cardiologist, also emphasized the importance of a healthy diet in lowering blood pressure and preventing the development of permanent hypertension.
Dr. Higgins recommended incorporating elements of the Mediterranean diet into one’s eating habits, such as consuming plant-based foods, healthier fats, lean meats, whole grains, beans, vegetables, and nuts. He also suggested avoiding processed foods high in saturated fats and sodium. Additionally, Dr. Higgins highlighted the importance of using a salt substitute like potassium chloride to lower blood pressure and improve heart health. The study findings underscore the significance of dietary habits in reducing hypertension risk and suggest that adopting a Mediterranean-style diet can be beneficial for overall wellbeing and heart health.
