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Hello there, 

If you’ve ever wondered why the Mediterranean diet keeps winning “healthiest diet in the world,” here’s a reason most people have never heard of:

The Mediterranean diet contains natural compounds that block abnormal angiogenesis.

What the Research Shows

Researchers conducted a comprehensive scientific review of the Mediterranean diet published in Nutrients, analyzing bioactive compounds found in its core foods (olive oil, fish, tomatoes, herbs, nuts, red wine, coffee). Their goal was to determine whether these foods contain natural substances that can block angiogenesis, the abnormal formation of new blood vessels that fuels diseases like cancer and chronic inflammation.

The review found strong evidence that many Mediterranean diet staples contain molecules that directly inhibit VEGF (vascular endothelial growth factor), reduce endothelial cell migration, and suppress blood vessel formation — the same biological targets used in pharmaceutical anti-angiogenic therapies.

Nature’s Anti-Angiogenesis Toolkit

 Instead of relying on a single “superfood,” the Mediterranean diet works because many of its foods contain anti-angiogenic compounds that naturally switch off the blood-vessel-growth pathways associated with tumor growth and chronic inflammatory disease.

These include:

• Extra-virgin olive oil 🫒 – contains hydroxytyrosol and oleuropein, which inhibit VEGF signaling and reduce the ability of endothelial cells to proliferate and form new vessels.

• Red grapes, berries, and red wine 🍷 – rich in resveratrol, piceatannol, delphinidin, and fisetin, which decrease VEGF expression and block the HIF-1α pathway involved in hypoxia-driven angiogenesis.

• Tomatoes and tomato products 🍅 – high in lycopene, shown to suppress endothelial tube formation and reduce MMP activity (enzymes that help build new vessels).

• Cold-water fish (salmon, sardines, anchovies) 🐟 – supply omega-3 fatty acids that lower circulating VEGF levels and reduce activation of blood vessel receptors.

• Herbs and seasonings (oregano, rosemary) 🌿 – contain polyphenols and diterpenes that reduce VEGFR-2 signaling and slow vessel growth in tumor models.

• Unfiltered Greek/boiled coffee ☕️ – contains kahweol, a diterpene that inhibits endothelial migration and VEGF-induced angiogenesis.

Actionable Steps

3 Easy Swaps

1. Replace butter → extra virgin olive oil
Use for dressings, drizzling, finishing dishes
Highest concentration of anti-angiogenic phenols

2. Swap processed snacks → nuts + berries
Walnuts (omega-3s) plus strawberries/grapes (resveratrol + fisetin)
Downregulates VEGF and inflammatory signaling

3. Add “one red food” daily (tomatoes, berries, red grapes)
Sources of lycopene + anthocyanins (strong angiogenesis inhibitors)

Quick Mediterranean Plate Template

½ plate vegetables (leafy greens + cooked veggies)
¼ plate protein (fish > poultry > plant protein > red meat)
¼ plate whole grains or legumes

If you drink wine, aim for 1 small glass with meals (red > white).
If not, fruit + tea (especially green tea) provides similar polyphenols.

Bottom Line

The Mediterranean diet doesn’t just reduce inflammation — it starves disease of the blood supply it needs to grow.

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Best wishes,
- The Angiogenesis Foundation

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