Historic diet fights heart disease and diabetes

The journal Science Advances published research that brought back to the fore the importance of eating healthy foods similar to what our early ancestors ate, and was first referred to by gastroenterologist Walter Vogtlin, when he created what is known as the "Paleo" diet in the 1970s.

And he considered that eating food like the ancestors in the Paleolithic era can make modern humans healthier, and significantly reduce the incidence of Crohn's disease, diabetes, obesity, indigestion and others.

Experts said that the best diet that protects a person from disease must have a lot in common with what people ate from the Stone Age, and consist mainly of meat, fish and plant materials including nuts, seeds, vegetables and fruits.

They explained that at that time people did not eat grains, processed flour and dairy products, as they did not raise animals for meat or milk, and honey is the only sugar allowed in the diet, because refined sugar was not present.

They also indicated that salt intake was limited at that time, and there were no processed foods in any way, and livestock were also supposed to be fed with herbs because this was very similar to the natural diet of wandering animals.

There are dozens of healthy diets around the world, including the low carbohydrate diet, the complete diet, the Mediterranean diet, and the paleo diet, all of which depend on foods that prevent disease and improve heart health and blood pressure, including:

Green leafy vegetables

Such as spinach, kale, cabbage, and others that are rich in vitamins, minerals and antioxidants.

Whole grains (not refined)

The most common ones are whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa, and they are high in fiber so they reduce the risk of heart disease.

-the fruit

Fruits of all kinds are beneficial to human health and an essential factor in preventing diseases, for example strawberries, berries and avocados are full of important elements for heart health.

Fatty fish

Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids that are very beneficial for the health of the body, especially with regard to supplying it with the vitamin D it needs and lowering diastolic blood pressure.


Beans, beans, chickpeas, lentils and more contain resistant starch that resists digestion and is fermented by the beneficial bacteria in your gut, which improves heart health by lowering triglyceride and cholesterol levels in the blood.

Lean meat

It is an environmentally friendly food because it is rich in protein, and unprocessed white and red meats do not increase the risk of heart disease or diabetes.


Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are all great sources of healthy nutrients, including fiber and omega-3 fatty acids.


Like walnuts, almonds, and others, they are a great source of fiber, essential vitamins and minerals such as magnesium, copper, and manganese, and they are also a good source of healthy monounsaturated fats and fiber, and incorporating small portions of them into your diet helps protect against disease.

Healthy fats

Often derived from nuts, fish oils, flaxseed, avocado, or olive oil, the latter is a staple of the Mediterranean diet, and it has well-documented benefits as it is full of antioxidants that can reduce inflammation and reduce the risk of chronic diseases.  

Dark chocolate

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.