A new study suggests that both the Mediterranean diet and keto (ketogenic) diet may support weight loss and lower blood pressure, though they work in different ways. Here’s what the research reveals:

Key Findings

1. Weight Loss Benefits
   • Mediterranean Diet: Emphasizes whole foods (olive oil, fish, nuts, veggies, whole grains) and led to moderate, sustainable weight loss (~5-10% body weight over 6-12 months).
   • Keto Diet: Very low-carb, high-fat approach caused rapid initial weight loss (mostly water and fat), but long-term adherence was tougher.
2. Blood Pressure Reduction
   • Mediterranean Diet: Linked to lower systolic/diastolic BP (by ~5-7 mmHg) due to high potassium, fiber, and healthy fats.
   • Keto Diet: Also showed BP improvements, likely from reduced insulin resistance and inflammation.
3. Other Health Impacts
   • Mediterranean Diet: Improved cholesterol, heart health, and longevity.
   • Keto Diet: Beneficial for blood sugar control (Type 2 diabetes) but may raise LDL cholesterol in some.

Which Diet Is Better?

• For long-term heart health & sustainability → Mediterranean diet (more flexible, nutrient-rich).
• For quick metabolic benefits (e.g., prediabetes) → Short-term keto, then transition.

Practical Tips

• Mediterranean: Swap butter for olive oil, eat fatty fish twice weekly, load up on veggies.
• Keto: Focus on avocados, eggs, low-carb greens; monitor saturated fat intake.

Both diets can work, but the best choice depends on health goals, preferences, and adherence.

Reference:

https://www.news-medical.net/news/20250526/Which-diet-lowers-blood-pressure-more-keto-or-Mediterranean.aspx

https://pmc.ncbi.nlm.nih.gov/articles/PMC12114320

https://www.sciencedirect.com/science/article/pii/S0531556523000426

https://www.medicalnewstoday.com/articles/mediterranean-keto-diets-may-help-weight-loss-lower-blood-pressure-study

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