The Mediterranean diet has become popular among doctors and dieters over the years, consistently recognized as one of the healthiest diets, especially beneficial for people with chronic health problems or at risk of heart disease.
But it's not just for adults. An international team of researchers has found that children and teens who eat plenty of fruits, vegetables, whole grains and healthy fats tend to have better cholesterol and blood pressure levels than their peers who eat less healthy diets.
This diet is rich in olive oil, nuts, fish, beans and fresh produce and low in red meat, sweets and processed foods. It also provides heart health benefits for children from an early age.
The study, published in the medical journal JAMA Network Open, looked at studies involving 577 children aged 3 to 18 to examine the effects of the Mediterranean diet.
These tests ranged from 8 to 40 weeks and included different groups: overweight or obese children, children with prediabetes, and generally healthy children.
On average, children who followed the Mediterranean diet had a drop in systolic blood pressure of nearly five points. They also showed lower levels of triglycerides, total cholesterol, and “bad” LDL cholesterol, while their “good” HDL cholesterol levels increased slightly.
High blood pressure and cholesterol levels in children are linked to a higher risk of heart disease later in life. By improving these indicators early on, the Mediterranean diet may contribute to improved heart health as children grow into adults.
With the Mediterranean diet, it is full of nutrients that promote heart health.
Olive oil and nuts provide heart-healthy monounsaturated fats, while fruits, vegetables, and whole grains provide fiber, vitamins, and antioxidants. And fish provides omega-3 fatty acids.
When combined, these ingredients create anti-inflammatory effects and help regulate cholesterol levels, supporting overall heart health.
