1. The Mediterranean diet surpasses the low-fat diet, helping to prevent stroke and heart attacks by up to 70%. Most remarkably, studies show this diet can reduce early plaque formation in blood vessels.
2. Asian staples like long beans, red beans, taugeh (bean sprouts), peanuts, soya beans, tempeh, chickpeas and edamame and mushrooms are all part of the ‘Singapore-style’ Mediterranean diet.
3. Red and orange vegetables, combined with onion and garlic are super heart health boosters!
4. Use our 10-item checklist for a perfect heart health score every day!
To reap the health benefits of the Mediterranean diet, there's no need to give up local ingredients as they are excellent alternatives.
The Mediterranean diet emphasises eating plenty of vegetables, fruits, whole grains, beans, nuts with olive oil as the main fat source. Dairy products, eggs, fish and poultry (instead of red meat) are consumed in low to moderate amounts.
How the diet got its name is because it is largely based on the traditional eating habits of countries that border the Mediterranean Sea.
According to research, following this diet has proven to effectively prevent strokes and heart attacks by up to 70 percent1,2.
“This was first identified through Ancel Keys' research in the Seven Countries Study, which revealed its association with low heart disease death rates in Mediterranean countries3.
Subsequent research then demonstrated the clear benefits of the Mediterranean diet across multiple health areas, particularly for heart health4,” explained Clinical Assistant Professor Huang Zijuan, Senior Consultant from the Department of Cardiology at National Heart Centre Singapore (NHCS), a member of the SingHealth group.
Beyond the proven benefits, what also makes this diet appealing is its flexibility, offering a wide variety of flavours and ingredients, while remaining highly manageable for most people to follow.
Why the Mediterranean diet works
“The Mediterranean diet's effectiveness has been validated through landmark trials including PREDIMED1, CORDIOPREV2, and Lyon4, which have consistently demonstrated its cardiovascular benefits,” explained Clin Asst Prof Huang.
“When compared to the previous ‘gold standard diet’ for heart health — the low-fat diet — the Mediterranean diet surpassed it, leading to significant reductions in both fatal and non-fatal cardiovascular events.
Most remarkably, studies also show that the Mediterranean diet can even reduce early plaque formation in blood vessels1,5,” she added.
What’s in the Mediterranean diet?
1. Eat plenty of whole foods
Consume multiple servings of vegetables and fruits daily. One serving is approximately a single palm-size. Studies recommended around 400g of vegetables daily and three servings of fruit per day.
Also, include legumes, fish or seafood, and nuts regularly in your meals. Studies recommend at least three times per week for legumes, three servings per week for fish or seafood, and three or more servings per week for nuts.
Limit red meat (choose white meat instead) and avoid processed meat, butter, cream, sweetened drinks and commercially made sweets.
2. Use healthier oils
When it comes to cooking and meal preparation, use oils that are low in saturated fat such as canola or olive oil.
3. Need sauce with your food? Try sofrito
Sofrito is a sauce made with tomato, onion, leek, or garlic, simmered with olive oil. Try adding this flavourful sauce to your meals twice a week or more.
It is rich in beneficial phytochemicals (plant compounds) and research has shown that consuming a variety of antioxidant-rich, colourful fruits and vegetables (like those found in sofrito) can help to reduce early plaque formation in arteries (also known as coronary atherosclerosis).
Try the Mediterranean diet – SG version!
The good news is enjoying the health benefits of the Mediterranean Diet doesn’t mean having to give up your favourite local dishes.
“Many Asian foods, beverages and spices have demonstrated cardiometabolic benefits during clinical trials, making them excellent, culturally relevant alternatives to traditional Mediterranean ingredients," Clin Asst Prof Huang said.
These foods include:
- Peanuts,
- Cashew nuts,
- Pistachios,
- Soybean products,
- Red beans,
- Green tea,
- Cruciferous vegetables,
- Mushrooms,
- Kelp,
- Sesame seeds,
- Turmeric, and
- Ginger
In fact, a recent literature review published in the Journal of the Asia-Pacific Society of Cardiology (JAPSC) in August 20258, revealed that adapting Mediterranean diet principles with Asian cuisines led to similar reductions in incidences of stroke and heart attack, alongside cardiometabolic conditions such as high blood pressure (hypertension), diabetes and obesity.
Unsure how to start your SG-Mediterranean diet journey?
Follow this checklist! Try scoring a perfect 10 every day! The higher your score, the better for your heart health!
References:
1. Murie-Fernandez M, Irimia P, Toledo E, et al. Carotid intima-media thickness changes with Mediterranean diet: a randomized trial (PREDIMED-Navarra). Atherosclerosis. 2011;219(1):158-162. doi:10.1016/J.ATHEROSCLEROSIS.2011.06.050
2. Delgado-Lista J, Alcala-Diaz JF, Torres-Pena JD, et al. Long-term secondary prevention of cardiovascular disease with a Mediterranean diet and a low-fat diet (CORDIOPREV): a randomised controlled trial. The Lancet. 2022;399(10338):1876-1885. doi:10.1016/S0140-6736(22)00122-2
3. Mediterranean dietary patterns in the 1960s - Seven Countries Study | The first study to relate diet with cardiovascular disease. Accessed July 7, 2024. https://www.sevencountriesstudy.com/mediterranean-dietary-patterns/
4. Kris-Etherton P, Eckel RH, Howard B V., St. Jeor S, Bazzarre TL. Lyon Diet Heart Study. Circulation. 2001;103(13):1823-1825. doi:10.1161/01.CIR.103.13.1823
5. Jimenez-Torres J, Alcala-Diaz JF, Torres-Pena JD, et al. Mediterranean Diet Reduces Atherosclerosis Progression in Coronary Heart Disease: An Analysis of the CORDIOPREV Randomized Controlled Trial. Stroke. 2021;52(11):3440-3449. doi:10.1161/STROKEAHA.120.033214
6. Estruch R, Ros E, Salas-Salvado J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine. 2018;378(25). doi:10.1056/NEJMOA1800389/SUPPL_FILE/NEJMOA1800389_DISCLOSURES.PDF
7. Rivas-Garcia L, Quintana-Navarro GM, Torres-Pena JD, et al. Dietary antioxidant intake reduces carotid intima-media thickness in coronary heart disease patients: From the CORDIOPREV study. Free Radic Biol Med. 2024;210:221-229. doi:10.1016/J.FREERADBIOMED.2023.11.026
8. Zijuan Huang, Natalie Koh SY, Yun Yun Go, Chiwyeh Lim. The Heart Healthy Asian Mediterranean Diet: A Literature Review. Journal of Asian Pacific Society of Cardiology. 2025
Ref: F26
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