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My magic diary is a special place where I keep all of my thoughts, dreams, and secrets. It is not just an ordinary diary, but a magical one that has the power to make my wishes and desires come true. Every night before I go to sleep, I open my magic diary and I start writing. I pour out my heart onto the pages, sharing my hopes and fears, my dreams and ambitions. The words flow easily, as if the diary itself is guiding my hand. What makes my magic diary truly special is its ability to grant my wishes.

What makes my magic diary truly special is its ability to grant my wishes. Whenever I write down a wish or a desire, it has a way of coming true. It's as if the diary is connected to some sort of mystical force that can manipulate the universe to fulfill my desires.

Mediterranean Magic: Diet Slashes Women’s Cardiovascular Disease and Death Risk by Nearly 25%

A Mediterranean diet, rich in whole grains, vegetables, fruits, legumes, nuts, and extra virgin olive oil, can reduce a woman’s risk of cardiovascular disease and death by nearly 25%, according to the first-ever pooled data analysis published in the journal Heart. The research highlights the need for more sex-specific studies to inform clinical practice in heart health. The diet’s various components, including polyphenols, nitrates, omega-3 fatty acids, increased fiber intake, and reduced glycemic load, may contribute to a better cardiovascular risk profile. The study emphasizes the importance of understanding the sex-specific effects of the Mediterranean diet on cardiovascular disease and mortality.

More sex-specific research is needed to guide clinical practice, say researchers.

Sticking closely to a Mediterranean diet cuts a woman’s risks of cardiovascular disease and death by nearly 25%, finds a pooled data analysis of the available evidence—the first of its kind—published online in the journal Heart.

The findings prompt the researchers to call for more sex-specific research to guide clinical practice in heart health.

Cardiovascular disease accounts for more than a third of all deaths in women around the world. While a healthy diet is a key plank of prevention, most relevant clinical trials have included relatively few women or haven’t reported the results by sex, say the researchers.

And current guidelines on how best to lower cardiovascular disease risk don’t differentiate by sex.

To build on the evidence base to inform sex-specific guidance and clinical practice, the researchers trawled research databases for studies looking at the potential impact of eating a Mediterranean diet on women’s cardiovascular health and their risk of death.

The Mediterranean diet is rich in whole grains, vegetables, fruit, legumes, nuts, and extra virgin olive oil; moderate in fish/shellfish; low to moderate in wine; and low in red/processed meats, dairy products, animal fat, and processed foods.

The Mediterranean diet is a heart-healthy eating plan inspired by the traditional dietary patterns of the Mediterranean region. It emphasizes the consumption of whole grains, vegetables, fruits, legumes, nuts, and extra virgin olive oil as the primary sources of fat. The diet also includes moderate amounts of fish and shellfish, low to moderate intake of wine, and low consumption of red and processed meats, dairy products, animal fats, and processed foods. Rich in nutrients, antioxidants, and healthy fats, the Mediterranean diet has been associated with numerous health benefits, including reduced risk of cardiovascular diseases, improved weight management, and overall longevity.

From an initial haul of 190 relevant studies, the researchers included 16 published between 2003 and 2021 in their pooled data analysis.

The studies, which were mostly carried out in the US and Europe, involved more than 700,000 women aged 18 and above whose cardiovascular health was monitored for an average of 12.5 years.

The results of the analysis showed that sticking closely to a Mediterranean diet was associated with a 24% lower risk of cardiovascular disease, and a 23% lower risk of death from any cause in women.

The risk of coronary heart disease was 25% lower, while that of stroke was also lower, although not statistically significant, in those who most closely followed this diet compared with those who did so the least.

Excluding each of the studies one at a time from the analysis didn’t materially affect the findings, “further supporting a strong inverse relationship for incident [cardiovascular disease] and total mortality with higher Mediterranean diet adherence in women,” write the researchers.

They nevertheless acknowledge various limitations to their findings, including that all the studies analyzed were observational and relied on self-reported food frequency questionnaires. And adjustments for potentially influential factors varied across the included studies.

But the Mediterranean diet’s antioxidant and gut microbiome effects on inflammation and cardiovascular risk factors are among the possible explanations for the observed associations, say the researchers.

And the diet’s various components, such as polyphenols, nitrates, omega-3 fatty acids, increased fiber intake, and reduced glycaemic load, may all separately contribute to a better cardiovascular risk profile, they suggest.

“However, mechanisms explaining the sex-specific effect of the Mediterranean diet on [cardiovascular disease] and death remain unclear,” they note, adding that the findings reinforce the need for more sex-specific research in cardiology.

“Female-specific cardiovascular risk factors, including premature menopause, pre-eclampsia, and gestational diabetes, or female predominant risk factors, such as systemic lupus, can all independently increase [cardiovascular disease] risk,” they write.

“It is possible that preventative measures, such as a Mediterranean diet, that targets inflammation and [cardiovascular disease] risk factors, impose differing effects in women compared with men,” they add.

Reference: “Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis” by Anushriya Pant, Sarah Gribbin, Daniel McIntyre, Ritu Trivedi, Simone Marschner, Liliana Laranjo, Mamas A Mamas, Victoria Flood, Clara K Chow and Sarah Zaman, 14 March 2023, Heart.
DOI: 10.1136/heartjnl-2022-321930

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Sometimes, the wishes that come true are small and simple. Like the time I wished for a sunny day, and the next morning I woke up to clear blue skies. Other times, the wishes are bigger and more profound. Like the time I wished to be brave enough to audition for a school play, and not only did I audition, but I also got the lead role. But my magic diary is not just about granting wishes. It is also a safe space where I can express myself without fear of judgment or criticism. It holds all of my secrets, my fears, and my wildest dreams. It is a place where I can be completely myself and let my imagination run wild. There have been times when I have doubted the power of my magic diary. When my wishes didn't come true right away or when things didn't turn out exactly as I had hoped. But I have come to realize that magic doesn't always work in the ways we expect it to. Sometimes, our wishes are granted in ways we couldn't have imagined. My magic diary is a testament to the power of belief and imagination. It reminds me that anything is possible if we are willing to believe in ourselves and in the magic that exists within us. It teaches me to dream big and to never stop believing in the power of my own words. So, every night, I open my magic diary, and I write. I write down my hopes and dreams, my fears and doubts. I write down my wishes, no matter how big or small. And I trust that my magic diary will continue to guide me and grant my wishes, as long as I never stop believing in the magic that lies within its pages..

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