A study of nearly 26,000 women found that those who followed this type of diet had 25% less risk of developing heart disease over the course of 12 years. The study found that changes in inflammation, blood sugar, and body mass index were the biggest drivers.

How the Mediterranean Diet Reduces Heart Disease Risk:

Reduction of lipids (LDL cholesterol)

Reduction of blood pressure

Protection against oxidative stress, inflammation, and platelet aggregation (clotting)

Lower presence of atherosclerosis

The Mediterranean Diet is:

*Rich in heart-healthy fats:

            -monounsaturated fats: olive oil

            -omega-3 fatty acids: walnuts, SMASH fish (salmon, mackerel, anchovies, sardines, herring)

*Low in saturated fats (red meat, dairy, butter) → resulting in lower LDL (“bad cholesterol”)

Want to learn more? Join my Mediterranean Masterclass!

What’s included in the program?

·      Immersive Videos from Greece: Experience authentic Mediterranean life through engaging videos filmed on location in Greece. Soak in the sights, sounds, and culture that make this lifestyle unique.

·      Self-Paced Clinic Videos: Enjoy step-by-step videos filmed in our clinic, where I translate Mediterranean wisdom into actionable advice you can use at home—at your own pace.

·      40+ Easy Mediterranean Recipes: Access a collection of delicious, easy-to-follow recipes inspired by the Mediterranean

·      Downloadable Guidebook: Receive a comprehensive, beautifully designed 70 page guidebook packed with practical tools, science-backed tips, and a clear breakdown of the Mediterranean diet—making healthy living simple and accessible.

·      Live “Cook with Me” Session: Get an exclusive invitation to a LIVE VIRTUAL cooking session. Cook along with me in real time, ask questions, and connect with our community. (Can’t make it live? The session will be recorded for you.)·     

*Bonus Travel Itinerary: Be inspired by a special bonus—my personal travel itinerary from Crete and Ikaria, two of the Mediterranean’s most vibrant and healthy destinations.

References:

Ahmad S, Moorthy MV, Demler OV, Hu FB, Ridker PM, Chasman DI, Mora S. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Network Open. 2018 Dec 7;1(8):e185708-.

Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019 Mar;124(5):779-798. doi: 10.1161/CIRCRESAHA.118.313348. PMID: 30817261.

Richardson LA, Izuora K, Basu A. Mediterranean Diet and Its Association with Cardiovascular Disease Risk Factors: A Scoping Review. Int J Environ Res Public Health. 2022 Oct 6;19(19):12762. doi: 10.3390/ijerph191912762. PMID: 36232062; PMCID: PMC9566634.

Hernáez Á, Castañer O, Goday A, Ros E, Pintó X, Estruch R, Salas-Salvadó J, Corella D, Arós F, Serra-Majem L, Martínez-González MÁ, Fiol M, Lapetra J, de la Torre R, López-Sabater MC, Fitó M. The Mediterranean Diet decreases LDL atherogenicity in high cardiovascular risk individuals: a randomized controlled trial. Mol Nutr Food Res. 2017 Sep;61(9). doi: 10.1002/mnfr.201601015. Epub 2017 May 2. PMID: 28371298.

Candás-Estébanez B, Fernández-Cidón B, Corbella E, Tebé C, Fanlo-Maresma M, Esteve-Luque V, Salas-Salvadó J, Fitó M, Riera-Mestre A, Ros E, Pintó X. The Impact of the Mediterranean Diet and Lifestyle Intervention on Lipoprotein Subclass Profiles among Metabolic Syndrome Patients: Findings of a Randomized Controlled Trial. Int J Mol Sci. 2024 Jan 22;25(2):1338. doi: 10.3390/ijms25021338. PMID: 38279337; PMCID: PMC10817060.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.