The Mediterranean diet rich in healthy fats takes care of the health of the heart

Throughout the week on the occasion of World Heart Day, they talked about the best habits to protect cardiovascular health. Based on this, a novel study led by Researchers from Boston Children’s Hospital, Framingham State University and Harvard Medical School came to light, in which it was found that Following a diet low in carbohydrates and rich in fat is a scheme with great benefits for heart health. An interesting finding that leaves old fears about the health risks of eating too much fat behind.

The study was published on September 28 in The American Journal of Clinical Nutrition. And check that ldiets high in unsaturated fats such as fatty fish, olive oil, and walnuts, under the Mediterranean diet can help reduce cholesterol and stabilize blood sugar. Researchers from renowned institutions conducted a randomized controlled eating trial to see how low-carbohydrate diets could affect markers of insulin resistance and heart health. So they looked at 164 overweight and obese people, but without a diagnosis of diabetes or heart disease, who completed a calorie restriction by following a diet focused on weight loss.

After weight loss, they were assigned one of three different weight maintenance diets for five months: a low-carbohydrate diet (no more than 20% of daily calories from carbohydrates), moderate carbohydrates (40%), or high in carbohydrates (60%). And the results were compelling: The researchers found that carbohydrate reduction was associated with significant improvements in insulin resistance measures, the body’s ability to respond to the hormone insulin to control blood sugar levels, a key factor in the risk of type 2 diabetes.

One of the most relevant data of the study is that the people who followed a low-carbohydrate diet also did not show signs of side effects from the high-fat diet. In fact, measures of heart health, such as cholesterol levels, blood pressure and triglycerides, they remained stable and in many cases improved. These results suggest that a low-carbohydrate, high-fat diet may have promising benefits for overall health and less risky than previously believed.

These results come to question some previous references in which it was suggested that low carbohydrate and ketogenic diets (rich in saturated fat) can be risky for health. In a way by now, it’s undeniable to say that low-carb and ketogenic diets have been quite a controversial topic. Yes OK, are trends that have gained a lot of popularity in recent years, especially for their weight loss benefits quite quickly; Various nutritionists and doctors have expressed concern about the health risks of high fat intake. Saturated fat in foods like butter, bacon, eggs, whole dairy products, and red meat have been linked to higher levels of LDL, or “bad” cholesterol, and an increased risk of heart disease. Still, mounting evidence has found that low-carb diets can be effective in losing weight and managing diabetes.

With these co-antecedent aspects, the researchers wanted to test whether the benefits of the low-carbohydrate diet came at the cost of an increased risk of heart problems, possibly due to the high fat content of the diet. Participants of the low-carbohydrate diet consumed 21% of their daily calories from saturated fat and still saw improvements in heart health, which suggests that in most cases the benefits of a low-carbohydrate diet may outweigh the proposed risks.

It is worth mentioning that the researchers stressed that it is not yet clear from the study whether more restrictive low-carbohydrate diets, such as those with a 10% or less of daily calories from carbohydrates, can be risky for your heart health. Some questions also remain about the effects of this diet in high-risk populations, as the participants were relatively healthy and had low cholesterol from the start.

What there is no doubt is that following a style of eating inspired by the Mediterranean diet is one of the most beneficial schemes for heart health. Unsaturated fat sources such as fish and olive oil are related to the scientifically proven health benefits offered by the Mediterranean scheme. Therefore, betting on the consumption of the best sources of unsaturated fats such as fatty fish, nuts, seeds and olive oil, is associated with promising results for health and is key in reducing chronic diseases such as diabetes, obesity , depression, hypertension and the wide range of cardiovascular conditions.

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