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The Mediterranean diet has gained popularity among doctors and dieters over the years, with it consistently being recognized as one of the healthiest eating patterns, particularly beneficial for those with chronic health problems or at risk for heart disease. However, it’s not just for adults. An international research team has found that children and teens who eat more fruits, vegetables, whole grains and healthy fats have better cholesterol levels and blood pressure than their peers who eat less healthy diets.
While the Mediterranean diet is known for its positive effects on the health of adults, fewer studies have explored its effect on young individuals. This diet, rich in olive oil, nuts, fish, legumes and fresh produce and low in red meat, sweets and processed foods, also offers cardiovascular benefits to children. Recent findings published in JAMA Network Open suggest that incorporating these foods may help protect children’s heart health from an early age.
How the Mediterranean diet affects children’s health
Scientists reviewed nine studies involving 577 children aged three to 18 years to examine the effects of the Mediterranean diet. These interventions lasted from eight to 40 weeks and included different groups: overweight or obese children, children with prediabetes and generally healthy children. The findings were encouraging. On average, children who followed the Mediterranean-style diet experienced a reduction in their systolic blood pressure by about five points. They also showed lower levels of triglycerides, total cholesterol and “bad” LDL cholesterol, while their “good” HDL cholesterol levels increased slightly.
Although the changes observed may seem minor, they can significantly affect heart health in the long term. High blood pressure and cholesterol levels in childhood are associated with a higher risk of heart disease later in life. By improving these indicators early on, the Mediterranean diet may contribute to better heart health when children are adults.
Why is the Mediterranean diet so beneficial for heart health? It contains 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. Fish provides omega-3 fatty acids. Combined, these ingredients produce an anti-inflammatory effect and help control cholesterol levels, promoting overall heart health.
The Mediterranean diet is low in foods that may have a negative impact on heart health. It restricts saturated fats found in red meat and full-fat dairy products, as well as added sugars and highly processed foods. This aspect is especially beneficial for overweight children, who often consume excessive amounts of these unhealthy options. The study authors emphasize that their findings underscore the need to encourage healthy eating habits from an early age. Implementing school-based programs or family interventions focused on Mediterranean-style eating may be effective strategies to improve heart health in children.
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