Heart Alert! Mediterranean Diet Can Save Your Heart, Says Top Neurologist

Cardiovascular diseases are the leading cause of death worldwide, but they also represent one of the health problems with the greatest potential for prevention. For neurologist Conrado Estol, scientific advances in recent decades allow us to affirm that most heart attacks and strokes can be avoided through sustained healthy habits.

One of the pillars of this preventive strategy is diet. According to the specialist, various studies have shown that the Mediterranean diet reduced the incidence of cardiac events by between 50% and 70% compared to other dietary patterns. The benefit is reflected not only in fewer heart attacks but also in reduced inflammation and improved metabolic indicators.

The key to this dietary pattern is not a restrictive diet but prioritizing fresh, natural foods. Olive oil, fruits, vegetables, legumes, whole grains, nuts, and fish take center stage, while ultra-processed products, processed meats, and saturated fats are relegated to occasional consumption.

Although the heart works continuously throughout life, its performance largely depends on how the rest of the body is cared for. Maintaining adequate blood pressure, controlling cholesterol and glucose, avoiding smoking, and reducing stress are some of the factors that most influence cardiovascular health.

For Estol, prevention begins with regular medical check-ups to detect risk factors before symptoms appear. In this regard, blood tests and clinical evaluation provide valuable information to design personalized prevention strategies.

Physical activity is another great ally of the heart. Specialists agree that it is not necessary to become an athlete to reap benefits: walking daily, doing aerobic exercises, and complementing with strength training several times a week is enough to significantly reduce cardiovascular risk.

Even recent research shows that short exercise sessions distributed throughout the day improve metabolic function and help preserve muscle mass over the years. In addition to protecting the cardiovascular system, movement benefits brain health. Physical activity stimulates the release of substances that strengthen neural connections and help maintain memory and other cognitive functions.

Rest plays a central role in a healthy lifestyle. Sleeping seven to eight hours per night is associated with a lower risk of hypertension, diabetes, and cardiovascular diseases. Added to this is the impact of stress management. Techniques such as meditation, mindful breathing, yoga, or simply setting aside moments of relaxation during the day help reduce the body’s constant activation, a factor that, when prolonged over time, promotes the development of vascular disease.

A recommendation that often goes unnoticed is gum care. Scientific evidence shows that periodontal disease maintains a chronic inflammatory state that can accelerate arterial deterioration. For this reason, specialists advise maintaining proper oral hygiene, using dental floss, and having regular dental check-ups as part of cardiovascular prevention.

The Mediterranean diet is a dietary pattern inspired by the traditional habits of countries such as Greece, Italy, and southern Spain. It is characterized by high consumption of fruits, vegetables, legumes, whole grains, nuts, and extra virgin olive oil as the main source of fat. It also includes fish and seafood several times a week, moderate amounts of dairy, eggs, and white meats, while limiting consumption of red meats, sausages, sugary drinks, and ultra-processed foods. More than a strict diet, it is a lifestyle that promotes home cooking, balanced portions, and physical activity, and has solid scientific evidence for its benefits for cardiovascular health and the prevention of chronic diseases.

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