Mediterranean food beats low-fat diet for health

WASHINGTON — A Mediterranean diet, even drenched in olive oil and studded with nuts, beats a low-fat diet hands-down in preventing strokes and heart attacks in healthy older people at high risk of cardiovascular disease, according to research released Monday.

The latest smack-down in the diet wars appears to deal a knock-out blow to the notion that high-fat olive oil and tree nuts — walnuts, almonds and hazelnuts — are a no-no for those wishing to improve their health. On the contrary, Spanish researchers concluded that the consumption of extra-virgin olive oil and nuts “were probably responsible for most of the observed benefits” attained by those in the two study groups on a Mediterranean diet.

The findings, released by the New England Journal of Medicine, also add to mounting evidence contradicting a long-held tenet of dieting to improve health: that all calories are equal.

A Mediterranean diet is rich in fatty fish, fruits, vegetables and fatty acids, and almost entirely without red meat. Although many studies have suggested its benefits, the current trial is the first to meet the “gold standard” of biomedical research, with large numbers of people randomly assigned to distinct groups and followed for several years.

The superiority of the Mediterranean diet was substantial: Compared with a group of 2,450 people who were urged to follow a low-fat diet, the 4,997 on a Mediterranean diet supplemented either with nuts (2,454 people) or extra-virgin olive oil (2,543 people) were 30 percent less likely to suffer either a heart attack, stroke or death attributed to cardiovascular disease.

Mediterranean dieters were almost 40 percent less likely than low-fat dieters to have a stroke during the follow-up period, which lasted nearly five years. The superiority of the Mediterranean diet was consistent across virtually all subgroups. Only among a small group of people without hypertension did a low-fat diet show better results.

Male participants ranged in age from 55 to 80, women from 60 to 80. All of them either had Type 2 diabetes or satisfied at least three of the following criteria: They were active smokers, were overweight or obese, had a family history of premature heart disease or had hypertension or worrisome cholesterol readings.

The findings “blow the low-fat diet myth out of the water,” said Cleveland Clinic cardiologist Steven Nissen, who was not involved in the research. Nissen, an expert on the effects of drugs and nutrition on cardiovascular risk, called the study “spectacular” and touted the findings as impressive.

Mediterranean dieters were urged to minimize sodas and fats that are in partially solid form and to limit consumption of commercially baked sweets and pastries to no more than three times a week. They also were told they could drink wine in moderation — about seven glasses a week.

Low-fat dieters were told to avoid nuts and vegetable oils of all kinds (including olive oil), to limit store-bought sweets to fewer than one per week and to remove visible fat from all meats. They were encouraged to eat fruits, vegetables, low-fat dairy products and three or fewer servings of bread, potatoes, pasta or rice each day.

None of the dieters had a calorie limit.

Researchers found that the primary difference between the Mediterranean and low-fat dieters was the nuts-and-olive-oil consumption. But they were wary of ruling out the contribution of other elements of the Mediterranean diet to improved cardiovascular health.

“Perhaps there is a synergy among the nutrient-rich foods included in the Mediterranean diet that fosters favorable changes” in the physiological responses, such as inflammation and insulin insensitivity, that give rise to cardiovascular disease, the researchers wrote.

Talk to us

> Give us your news tips.

> Send us a letter to the editor.

> More Herald contact information.

More in Local News

A firefighter stands in silence before a panel bearing the names of L. John Regelbrugge and Kris Regelbrugge during the ten-year remembrance of the Oso landslide on Friday, March 22, 2024, at the Oso Landslide Memorial in Oso, Washington. (Ryan Berry / The Herald)
‘Flood of emotions’ as Oso Landslide Memorial opens on 10th anniversary

Friends, family and first responders held a moment of silence at 10:37 a.m. at the new 2-acre memorial off Highway 530.

Julie Petersen poses for a photo with images of her sister Christina Jefferds and Jefferds’ grand daughter Sanoah Violet Huestis next to a memorial for Sanoah at her home on March 20, 2024 in Arlington, Washington. Peterson wears her sister’s favorite color and one of her bangles. (Annie Barker / The Herald)
‘It just all came down’: An oral history of the Oso mudslide

Ten years later, The Daily Herald spoke with dozens of people — first responders, family, survivors — touched by the deadliest slide in U.S. history.

Victims of the Oso mudslide on March 22, 2014. (Courtesy photos)
Remembering the 43 lives lost in the Oso mudslide

The slide wiped out a neighborhood along Highway 530 in 2014. “Even though you feel like you’re alone in your grief, you’re really not.”

Director Lucia Schmit, right, and Deputy Director Dara Salmon inside the Snohomish County Department of Emergency Management on Friday, March 8, 2024, in Everett, Washington. (Ryan Berry / The Herald)
How Oso slide changed local emergency response ‘on virtually every level’

“In a decade, we have just really, really advanced,” through hard-earned lessons applied to the pandemic, floods and opioids.

Ron and Gail Thompson at their home on Monday, March 4, 2024 in Oso, Washington. (Olivia Vanni / The Herald)
In shadow of scarred Oso hillside, mudslide’s wounds still feel fresh

Locals reflected on living with grief and finding meaning in the wake of a catastrophe “nothing like you can ever imagine” in 2014.

The view of Mountain Loop Mine out the window of a second floor classroom at Fairmount Elementary on Wednesday, Jan. 10, 2024 in Everett, Washington. (Olivia Vanni / The Herald)
County: Everett mining yard violated order to halt work next to school

At least 10 reports accused OMA Construction of violating a stop-work order next to Fairmount Elementary. A judge will hear the case.

Imagine Children's Museum's incoming CEO, Elizabeth "Elee" Wood. (Photo provided by Imagine Children's Museum)
Imagine Children’s Museum in Everett will welcome new CEO in June

Nancy Johnson, who has led Imagine Children’s Museum in Everett for 25 years, will retire in June.

Kelli Littlejohn, who was 11 when her older sister Melissa Lee was murdered, speaks to a group of investigators and deputies to thank them for bringing closure to her family after over 30 years on Thursday, March 28, 2024, at Snohomish County Superior Court in Everett, Washington. (Ryan Berry / The Herald)
‘She can rest in peace’: Jury convicts Bothell man in 1993 killing

Even after police arrested Alan Dean in 2020, it was unclear if he would stand trial. He was convicted Thursday in the murder of Melissa Lee, 15.

Ariel Garcia, 4, was last seen Wednesday morning in an apartment in the 4800 block of Vesper Dr. (Photo provided by Everett Police)
Regional search underway to find missing Everett child, 4

Ariel Garcia was last seen Wednesday morning at an apartment in the 4800 block of Vesper Drive.

The rezoned property, seen here from the Hillside Vista luxury development, is surrounded on two sides by modern neighborhoods Monday, March 25, 2024, in Lake Stevens, Washington. (Ryan Berry / The Herald)
Despite petition, Lake Stevens OKs rezone for new 96-home development

The change faced resistance from some residents, who worried about the effects of more density in the neighborhood.

Rep. Suzan DelBene, left, introduces Xichitl Torres Small, center, Undersecretary for Rural Development with the U.S. Department of Agriculture during a talk at Thomas Family Farms on Monday, April 3, 2023, in Snohomish, Washington. (Olivia Vanni / The Herald)
Under new federal program, Washingtonians can file taxes for free

At a press conference Wednesday, U.S. Rep. Suzan DelBene called the Direct File program safe, easy and secure.

Former Snohomish County sheriff’s deputy Jeremie Zeller appears in court for sentencing on multiple counts of misdemeanor theft Wednesday, March 27, 2024, at Snohomish County Superior Court in Everett, Washington. (Ryan Berry / The Herald)
Ex-sheriff’s deputy sentenced to 1 week of jail time for hardware theft

Jeremie Zeller, 47, stole merchandise from Home Depot in south Everett, where he worked overtime as a security guard.

Support local journalism

If you value local news, make a gift now to support the trusted journalism you get in The Daily Herald. Donations processed in this system are not tax deductible.