Ces aliments diminuent les risques de maladies cardiaques et de mortalité
Ces aliments diminuent les risques de maladies cardiaques et de mortalité
These foods reduce the risk of heart diseases and mortality
In a world filled with various diets and nutritional advice, it can be challenging to discern which choices are truly beneficial for your health. However, a large-scale international study has shed light on the protective qualities of the Mediterranean diet not only in preventing cardiovascular diseases but also in reducing mortality rates. This study, which involved 245,000 adults from 80 countries, offers valuable insights into the positive impact of Mediterranean-style eating habits on human health.
The Mediterranean Diet: A Recipe for Longevity
The so-called "Mediterranean" diet centers around a variety of heart-healthy foods, including fruits, vegetables, nuts, legumes (such as lentils, peas, and chickpeas), fish, and whole dairy products. What makes this diet stand out is its remarkable ability to decrease mortality rates, the occurrence of cardiovascular diseases, heart attacks, and strokes worldwide. These benefits are particularly pronounced in low-income countries where the consumption of these foods is minimal.
Scoring Healthy Eating
Researchers began by developing a "healthy eating score" based on data collected from the Prospective Urban Rural Epidemiology (PURE) cohort. This scoring system, ranging from 0 to 6 points, gauges the consumption of the six aforementioned foods, each of which is associated with a lower risk of mortality. In terms of frequency, the recommended dietary model involves daily consumption of two to three servings of fruits and vegetables, along with weekly intake of three to four servings of legumes, seven servings of nuts, two to three servings of fish, and 14 servings of dairy products.
Every Effort Counts for Health
A nine-year follow-up study of the PURE cohort participants revealed that individuals with a healthy eating score of at least 5 points exhibited a significantly lower risk of mortality and cardiovascular diseases compared to those with scores of less than 1 point. These beneficial associations were corroborated in other studies.
The authors emphasize that even a modest improvement in dietary quality can have a substantial impact on health. A 20% increase in the PURE score results in an 8% reduction in the risk of mortality and a 6% decrease in the risk of major cardiovascular events.
The research underscores the importance of adopting a Mediterranean-style diet to improve overall health and reduce the risk of heart-related issues and premature death. By incorporating a variety of fruits, vegetables, nuts, legumes, fish, and whole dairy products into your daily meals, you can significantly enhance your chances of living a longer and healthier life.
The benefits of a Mediterranean diet in reducing the risks of heart diseases and mortality are clear and backed by extensive international research. Embracing this dietary approach, with its emphasis on fresh and wholesome foods, can lead to a longer and healthier life. Remember that even small changes in your eating habits can make a big difference in your overall well-being.
For more information and personalized guidance on adopting a Mediterranean diet, feel free to reach out to our experts.
FAQs (Frequently Asked Questions)
- What is the Mediterranean diet?The Mediterranean diet is a nutritional pattern that emphasizes the consumption of fruits, vegetables, nuts, legumes, fish, and whole dairy products. It is associated with a reduced risk of cardiovascular diseases and mortality.
- How does the Mediterranean diet affect mortality rates?Studies have shown that the Mediterranean diet is linked to a lower risk of mortality, including a decreased risk of cardiovascular events, heart attacks, and strokes.
- What are the key components of the Mediterranean diet?The key components include fruits, vegetables, nuts, legumes, fish, and whole dairy products. These foods are associated with various health benefits.
- Can I adapt the Mediterranean diet to my preferences and dietary restrictions?Yes, the Mediterranean diet is flexible and can be adapted to suit individual preferences and dietary needs. You can choose from a variety of foods within this framework.
- Are there any potential downsides to the Mediterranean diet?The Mediterranean diet is generally considered a healthy choice. However, it's essential to monitor portion sizes and ensure a balanced intake of different food groups to reap the full benefits without overindulging. source: the European Heart Journal
