This blog reviews the body of knowledge regarding diet and health to support the claim that a “Pesco-Mediterranean diet” is the best for enhancing cardiovascular health.
It is replete with information from critical research investigations of the Mediterranean diet and suggestions from recent authoritative guidelines provided by esteemed nutritionists and researchers.
Before we proceed further, let us begin by defining what a Pesco-Mediterranean Diet is –
What is a “Pesco-Mediterranean Diet”?
The staples of this diet are fish, seafood, fermented dairy products, fresh produce, nuts, seeds, lentils, beans, legumes, vegetables, whole-grain products, and extra-virgin olive oil. Water, a cup of coffee, and tea are the preferred beverages. Following a time-restricted eating plan involving a “Pesco- Mediterranean diet with intermittent fasting” for 12 to 16 hours daily is advised.
According to a new study, the” Pesco-Mediterranean diet” may reduce the risk of heart disease when paired with intermittent fasting.
The diet requires consuming extra-virgin olive oil, whole grains, almonds, vegetables, and fish or other seafood. It restricts how much red animal products, eggs, and non-fermented dairy products a person can consume.
Why is this diet supposed to be healthy for your heart?
The” Pesco-Mediterranean diet” prioritizes high-density lipoprotein (HDL), also known as “good” cholesterol, over low-density lipoprotein (LDL), often known as “bad” cholesterol, which explains why this is the case.
According to a meta-analysis of five prospective dietary studies, pescatarian diets were associated with a 34 percent lower mortality rate from coronary artery disease than typical meat-eating diets.
According to Dr. Anjali Dutta, a cardiologist at NewYork-Presbyterian Medical Hospital in the city of Queens, the Pesco-Mediterranean diet emphasizes fishes and/or seafood as the primary sources of protein, as well as advocating sufficient amounts of vegetables, nuts, and extra virgin olive oil.
In addition to being a significant source of protein, a diet high in nuts also improves vascular reactivity, insulin sensitivity, and inflammatory levels, according to Dutta.
Some essential minerals found in these diets, like the B12 vitamin, vitamin D, zinc, and calcium, are also linked to a lower incidence of metabolic syndrome, reducing the risk of heart disease.
A more Mediterranean-based dietary habit could contain fewer calories, sodium, added sugars, and saturated fat than other dietary regimens, claimed Nicole Roach, a registered nutritionist from the Lenox Hill Hospital.
There are fewer processed foods in the Mediterranean diet. Positive effects from a Mediterranean-based diet include—but are not limited to—increased positive cholesterol levels, decreased bad cholesterol, and improved blood pressure. Following the Mediterranean diet, loss of weight is frequently observed as well.
According to Dr. Michael E. Ford, a physician working for New York-Presbyterian Medical Centre in the Hudson Valley, a Pesco-Mediterranean dietary intake is unquestionably a massive improvement over the traditional American diet, which is overly dependent on animal-based products from processed foods.
The usual American diet is inferior to a Pesco-Mediterranean diet. It can also be advised because it could serve as a better-sustaining diet for a broader range of people than a natural whole-foods-based plant diet.
What are the benefits of combining a “Pesco-Mediterranean diet with intermittent fasting”?
According to the study, the “Pesco-Mediterranean diet and intermittent fasting” significantly reduced the probability of heart disease.
People who engage in this behavior frequently eat all their meals between 8 and 12 hours daily or have periods during the week when they consume relatively few calories. Studies have connected intermittent fasting with decreased inflammation, which can result in illnesses including hyperglycemia and multiple sclerosis.
The Pesco-Mediterranean diet and intermittent fasting have several advantages, including the encouragement of focusing on actual foods and set mealtimes rather than continuous eating.
You should speak with your doctor or primary care physician before starting a particular diet, mainly when mixed with intermittent fasting.
The Bottom Line…
Despite being omnivores, humans still struggle to choose the proper diet for their health. Robust cardioprotective data support a Pesco-Mediterranean diet rich in vegetables, nuts, extra virgin olive oil, and seafood.
Always remember that a vital element of this diet is a time-limited eating gap of 8 to 12 hours daily. However, until and unless the effectiveness of this diet is broadly researched, we advise you to consult a health professional or a nutritionist before starting your healthy journey.
