What was it about the diet on the Greek isle of Crete in the 1950s that made it so healthy?
Why Was Heart Disease Rare in the Mediterranean?
“The Mediterranean Diet is an “in” topic nowadays in both the medical literature and the lay media”: 450 papers published in the medical literature over just the last year alone–more than one a day. “Uncritical laudatory coverage” is common, but specifics are hard to come by. What is it? Where did it come from? Why is it good? “Merits are rarely detailed; possible downsides are never mentioned.” So, let’s dig in.
After World War II, the government of Greece asked the Rockefeller Foundation to come in and assess the situation. Impressed by the low rates of heart disease in the region, nutrition scientist Ancel Keys, after whom K-rations were named, initiated his famous Seven Countries Study, in which he found the rate of fatal heart disease on the Greek isle of Crete was 20 times lower than in the United States. They also had the lowest cancer rates and fewest deaths overall. What were they eating? Their diets were more than 90% plant-based, which may explain why coronary heart disease was such a rarity. A rarity, that is, except for a “small class of rich people whose diet differed from that of the general population: they ate meat every day instead of every week or two.”
So, the heart of the Mediterranean diet is mainly vegetarian, much lower in meat and dairy–which Keys considered the major villains in the diet because of their saturated fat content.
Unfortunately, no one is really eating the traditional Mediterranean diet anymore–even in the Mediterranean. The prevalence of coronary heart disease skyrocketed by an order of magnitude within a few decades in Crete, blamed on the increased consumption of meat and cheese at the expense of plant foods.
Everyone is talking about the Mediterranean diet, but few are those who do it properly. People think pizza or spaghetti with meat sauce, but while “Italian restaurants brag about the healthy Mediterranean diet, they serve a travesty of it.”
So, if no one’s really eating this way anymore, how do you study it? Researchers came up with a variety of Mediterranean diet adherence scoring systems to see if people who are eating more Mediterranean-ish do better. You get maximum points the more plant foods you eat, but effectively get points deducted eating just a single serving of meat or dairy a day. So, no surprise that those who eat relatively higher on the scale have a lower risk of heart disease, lower risk of cancer, and lower risk of death overall. After all, “the Mediterranean diet can be considered to be a near-vegetarian diet. As such, it should be expected to produce the well-established health benefits of vegetarian diets.” So, less heart disease, cancer, and death and less inflammation, improved arterial function, a lower risk of developing type 2 diabetes, and it reduced risk for stroke, depression, and cognitive impairment.
How might it work? I’ve talked about the elegant studies showing that those who eat plant-based diets have more plant-based compounds, like aspirin, circulating within their systems. Polyphenol phytonutrients in plant foods are associated with a significantly lower risk of dying. Magnesium consumption, also associated with a significantly lower risk of dying, is found in dark green leafy vegetables, as well as fruits, beans, nuts, soy, and whole grains.
Heme iron, on the other hand–the iron found in blood and muscle–acts as a pro-oxidant and appears to increase the risk of diabetes, whereas plant-based, non-heme iron appeared safe. Same thing with heart disease: animal-based iron was found to significantly increase the risk of coronary heart disease, our #1 killer, but not plant-based iron. The Mediterranean diet is protective compared to the Standard American Diet—no question. But any diet rich in whole plant foods and low in animal fat consumption could be expected to confer protection against many of our leading killers.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.
Please consider volunteering to help out on the site.
- E Koloverou, K Esposito, D Giugliano, D Panagiotakos. The effect of Mediterranean diet on the development of type 2 diabetes mellitus: a meta-analysis of 10 prospective studies and 136,846 participants. Metabolism. 2014 Jul;63(7):903-11. Metabolism. 2014 Jul;63(7):903-11.
- E Siniorakis, S Arvanitakis, E Zarreas, M Saridakis, A Balanis, P Tzevelekos, G Bokos, S Limberi. Mediterranean diet: natural salicylates and other secrets of the pyramid. Int J Cardiol. 2013 Jun 20;166(2):538-9.
- L Schwingshackl, G Hoffmann. Mediterranean dietary pattern, inflammation and endothelial function: a systematic review and meta-analysis of intervention trials. Nutr Metab Cardiovasc Dis. 2014 Sep;24(9):929-39.
- J C Fernandez-Cao, V Arija, N Aranda, M Bullo, J Basora, M A Martinez-Gonzalez, J Diez-Espino, J Salas-Salvado. Heme iron intake and risk of new-onset diabetes in a Mediterranean population at high risk of cardiovascular disease: an observational cohort analysis. BMC Public Health. 2013 Nov 4;13:1042.
- A Tresserra-Rimbau, E B Rimm, A Medina-Remon, M A Martinez-Gonzalez, M C Lopez-Sabater, M I Covas, D Corella, J Salas-Salvado, E Gomez-Gracia, J Lapetra, F Aros. M Fiol, E Ros, L Serra-Majem, X Pinto, M A Munoz, A Gea, V Ruiz-Gutierrez, R Estruch, R M Lamuela-Raventos, PREDIMED Study Investigators. Polyphenol intake and mortality risk: a re-analysis of the PREDIMED trial. BMC Med. 2014 May 13;12:77.
- T Psaltopoulou, T N Sergentanis, D B Panagiotakos, I N Sergentanis, R Kosti, N Scarmeas. Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis. Ann Neurol. 2013 Oct;74(4):580-91.
- R Altomare, F Cacciabaudo, G Damiano, V D Palumbo, M C Gioviale, M Bellavia, G Tomasello, A I Lo Monte. The Mediterranean Diet: A History of Health. Iran J Public Health.
- M Guasch-Ferre, M Bullo, R Estruch, D Corella, M A Martinez-Gonzalez, E Ros, M Covas, F Aros, E Gomez-Gracia, M Fiol, J Lapetra, M A Munoz, L Serra-Majem, N Babio, X Pinto, R M Lamuela-Raventos, V Ruiz-Gutierrez, J Salas-Salvado, PREDIMED Study Group. Dietary Magnesium Intake Is Inversely Associated with Mortality in Adults at High Cardiovascular Disease Risk 1. J Nutr. 2014 Jan;144(1):55-60.
- F Sofi, C Macchi, R Abbate, G F Genzini, A Casini. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutr. 2014 Dec;17(12):2769-82.
- J Stamler. Toward a modern Mediterranean diet for the 21st century. Nutr Metab Cardiovasc Dis. 2013 Dec;23(12):1159-62.
- M Nestle. Mediterranean diets: historical and research overview. Am J Clin Nutr. 1995 Jun;61(6 Suppl):1313S-1320S.
- A Keys. Mediterranean diet and public health: personal reflections. Am J Clin Nutr. 1995 Jun;61(6 Suppl):1321S-1323S.
- C M Kastorini, H J Millionis, K Esposito, D Giugliano, J A Goudevenos, D B Panagiotakos. The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011 Mar 15;57(11):1299-313.
- A Keys, A Menotti, M J Karyonen, C Aravanis, H Blackburn, R Buzina, B S Djordjevic, A S Dontas, F Fidanza, M H Keys. The diet and 15-year death rate in the seven countries study. Am J Epidemiol. 1986 Dec;124(6):903-15.
- G E Voukiklaris, A Kafatos, A S Dontas. Changing prevalence of coronary heart disease risk factors and cardiovascular diseases in men of a rural area of Crete from 1960 to 1991. Angiology. 1996 Jan;47(1):43-9.
- J Hunnicultt, K He, P Xun. Dietary iron intake and body iron stores are associated with risk of coronary heart disease in a meta-analysis of prospective cohort studies. J Nutr. 2014 Mar;144(3):359-66.
Images thanks to Katrinitsa via Flickr.
- animal fat
- animal products
- beans
- brain health
- cancer
- cardiovascular disease
- chronic diseases
- cognition
- cruciferous vegetables
- dairy
- depression
- diabetes
- Dr. Ancel Keys
- fruit
- grains
- greens
- heart disease
- heme iron
- inflammation
- iron
- meat
- Mediterranean diet
- mental health
- mortality
- nuts
- phytonutrients
- Plant-Based Diets
- soy
- standard American diet
- stroke
- vegans
- vegetables
- vegetarians
“The Mediterranean Diet is an “in” topic nowadays in both the medical literature and the lay media”: 450 papers published in the medical literature over just the last year alone–more than one a day. “Uncritical laudatory coverage” is common, but specifics are hard to come by. What is it? Where did it come from? Why is it good? “Merits are rarely detailed; possible downsides are never mentioned.” So, let’s dig in.
After World War II, the government of Greece asked the Rockefeller Foundation to come in and assess the situation. Impressed by the low rates of heart disease in the region, nutrition scientist Ancel Keys, after whom K-rations were named, initiated his famous Seven Countries Study, in which he found the rate of fatal heart disease on the Greek isle of Crete was 20 times lower than in the United States. They also had the lowest cancer rates and fewest deaths overall. What were they eating? Their diets were more than 90% plant-based, which may explain why coronary heart disease was such a rarity. A rarity, that is, except for a “small class of rich people whose diet differed from that of the general population: they ate meat every day instead of every week or two.”
So, the heart of the Mediterranean diet is mainly vegetarian, much lower in meat and dairy–which Keys considered the major villains in the diet because of their saturated fat content.
Unfortunately, no one is really eating the traditional Mediterranean diet anymore–even in the Mediterranean. The prevalence of coronary heart disease skyrocketed by an order of magnitude within a few decades in Crete, blamed on the increased consumption of meat and cheese at the expense of plant foods.
Everyone is talking about the Mediterranean diet, but few are those who do it properly. People think pizza or spaghetti with meat sauce, but while “Italian restaurants brag about the healthy Mediterranean diet, they serve a travesty of it.”
So, if no one’s really eating this way anymore, how do you study it? Researchers came up with a variety of Mediterranean diet adherence scoring systems to see if people who are eating more Mediterranean-ish do better. You get maximum points the more plant foods you eat, but effectively get points deducted eating just a single serving of meat or dairy a day. So, no surprise that those who eat relatively higher on the scale have a lower risk of heart disease, lower risk of cancer, and lower risk of death overall. After all, “the Mediterranean diet can be considered to be a near-vegetarian diet. As such, it should be expected to produce the well-established health benefits of vegetarian diets.” So, less heart disease, cancer, and death and less inflammation, improved arterial function, a lower risk of developing type 2 diabetes, and it reduced risk for stroke, depression, and cognitive impairment.
How might it work? I’ve talked about the elegant studies showing that those who eat plant-based diets have more plant-based compounds, like aspirin, circulating within their systems. Polyphenol phytonutrients in plant foods are associated with a significantly lower risk of dying. Magnesium consumption, also associated with a significantly lower risk of dying, is found in dark green leafy vegetables, as well as fruits, beans, nuts, soy, and whole grains.
Heme iron, on the other hand–the iron found in blood and muscle–acts as a pro-oxidant and appears to increase the risk of diabetes, whereas plant-based, non-heme iron appeared safe. Same thing with heart disease: animal-based iron was found to significantly increase the risk of coronary heart disease, our #1 killer, but not plant-based iron. The Mediterranean diet is protective compared to the Standard American Diet—no question. But any diet rich in whole plant foods and low in animal fat consumption could be expected to confer protection against many of our leading killers.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.
Please consider volunteering to help out on the site.
- E Koloverou, K Esposito, D Giugliano, D Panagiotakos. The effect of Mediterranean diet on the development of type 2 diabetes mellitus: a meta-analysis of 10 prospective studies and 136,846 participants. Metabolism. 2014 Jul;63(7):903-11. Metabolism. 2014 Jul;63(7):903-11.
- E Siniorakis, S Arvanitakis, E Zarreas, M Saridakis, A Balanis, P Tzevelekos, G Bokos, S Limberi. Mediterranean diet: natural salicylates and other secrets of the pyramid. Int J Cardiol. 2013 Jun 20;166(2):538-9.
- L Schwingshackl, G Hoffmann. Mediterranean dietary pattern, inflammation and endothelial function: a systematic review and meta-analysis of intervention trials. Nutr Metab Cardiovasc Dis. 2014 Sep;24(9):929-39.
- J C Fernandez-Cao, V Arija, N Aranda, M Bullo, J Basora, M A Martinez-Gonzalez, J Diez-Espino, J Salas-Salvado. Heme iron intake and risk of new-onset diabetes in a Mediterranean population at high risk of cardiovascular disease: an observational cohort analysis. BMC Public Health. 2013 Nov 4;13:1042.
- A Tresserra-Rimbau, E B Rimm, A Medina-Remon, M A Martinez-Gonzalez, M C Lopez-Sabater, M I Covas, D Corella, J Salas-Salvado, E Gomez-Gracia, J Lapetra, F Aros. M Fiol, E Ros, L Serra-Majem, X Pinto, M A Munoz, A Gea, V Ruiz-Gutierrez, R Estruch, R M Lamuela-Raventos, PREDIMED Study Investigators. Polyphenol intake and mortality risk: a re-analysis of the PREDIMED trial. BMC Med. 2014 May 13;12:77.
- T Psaltopoulou, T N Sergentanis, D B Panagiotakos, I N Sergentanis, R Kosti, N Scarmeas. Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis. Ann Neurol. 2013 Oct;74(4):580-91.
- R Altomare, F Cacciabaudo, G Damiano, V D Palumbo, M C Gioviale, M Bellavia, G Tomasello, A I Lo Monte. The Mediterranean Diet: A History of Health. Iran J Public Health.
- M Guasch-Ferre, M Bullo, R Estruch, D Corella, M A Martinez-Gonzalez, E Ros, M Covas, F Aros, E Gomez-Gracia, M Fiol, J Lapetra, M A Munoz, L Serra-Majem, N Babio, X Pinto, R M Lamuela-Raventos, V Ruiz-Gutierrez, J Salas-Salvado, PREDIMED Study Group. Dietary Magnesium Intake Is Inversely Associated with Mortality in Adults at High Cardiovascular Disease Risk 1. J Nutr. 2014 Jan;144(1):55-60.
- F Sofi, C Macchi, R Abbate, G F Genzini, A Casini. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutr. 2014 Dec;17(12):2769-82.
- J Stamler. Toward a modern Mediterranean diet for the 21st century. Nutr Metab Cardiovasc Dis. 2013 Dec;23(12):1159-62.
- M Nestle. Mediterranean diets: historical and research overview. Am J Clin Nutr. 1995 Jun;61(6 Suppl):1313S-1320S.
- A Keys. Mediterranean diet and public health: personal reflections. Am J Clin Nutr. 1995 Jun;61(6 Suppl):1321S-1323S.
- C M Kastorini, H J Millionis, K Esposito, D Giugliano, J A Goudevenos, D B Panagiotakos. The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011 Mar 15;57(11):1299-313.
- A Keys, A Menotti, M J Karyonen, C Aravanis, H Blackburn, R Buzina, B S Djordjevic, A S Dontas, F Fidanza, M H Keys. The diet and 15-year death rate in the seven countries study. Am J Epidemiol. 1986 Dec;124(6):903-15.
- G E Voukiklaris, A Kafatos, A S Dontas. Changing prevalence of coronary heart disease risk factors and cardiovascular diseases in men of a rural area of Crete from 1960 to 1991. Angiology. 1996 Jan;47(1):43-9.
- J Hunnicultt, K He, P Xun. Dietary iron intake and body iron stores are associated with risk of coronary heart disease in a meta-analysis of prospective cohort studies. J Nutr. 2014 Mar;144(3):359-66.
Images thanks to Katrinitsa via Flickr.
- animal fat
- animal products
- beans
- brain health
- cancer
- cardiovascular disease
- chronic diseases
- cognition
- cruciferous vegetables
- dairy
- depression
- diabetes
- Dr. Ancel Keys
- fruit
- grains
- greens
- heart disease
- heme iron
- inflammation
- iron
- meat
- Mediterranean diet
- mental health
- mortality
- nuts
- phytonutrients
- Plant-Based Diets
- soy
- standard American diet
- stroke
- vegans
- vegetables
- vegetarians
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Why Was Heart Disease Rare in the Mediterranean?
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Content URLDoctor's Note
This is the first of a six-part video series on the Mediterranean diet. Normally I’d split these up so it’s not day after day of the same topic, but I figure there is enough general interest in the subject that it was worth the Mediterranean marathon. The next five are:
- The Mediterranean Diet or a Whole Food Plant-Based Diet?
- PREDIMED: Does Eating Nuts Prevent Strokes?
- Which Parts of the Mediterranean Diet Extended Life?
- Do Flexitarians Live Longer?
- Improving on the Mediterranean Diet
I’ve mentioned the Mediterranean diet before, but never in this depth:
- 50 Shades of Greens
- Methionine Restriction as a Life Extension Strategy
- Preventing Alzheimer’s Disease with Diet
More information on heme iron: Risk Associated With Iron Supplements.
More information on magnesium in How Do Nuts Prevent Sudden Cardiac Death? and Mineral of the Year—Magnesium.
And more on polyphenols in videos like How to Slow Brain Aging by Two Years and Juicing Removes More Than Just Fiber.
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