Researchers have found that adhering to the Mediterranean diet can reduce women’s risk of all-cause mortality by 23%. This diet focuses on plant-based foods, such as vegetables, fruits, and whole grains, while also promoting healthy lifestyle choices like reducing red and processed meats. The study included 25,315 initially healthy women with a mean age of 54 at the start of the study and a follow-up period of 24 years. During this time, there were 3,879 deaths, including 935 from cardiovascular disease and 1,531 from cancer. The findings suggest that following the Mediterranean diet can lead to better health outcomes and potential increased longevity.
The study was an umbrella review of 495 meta-analyses of observational studies that examined the association between various diets and cardiometabolic biomarkers. Researchers looked at 33 blood biomarkers to evaluate measures related to overall health. They found that participants who closely followed the Mediterranean diet had lower body mass index measurements and engaged in a range of healthier lifestyle habits. These included consuming more fruits, nuts, whole grains, legumes, and fish, while reducing their intake of red and processed meats. These findings highlight the positive health benefits of adopting a Mediterranean-style diet.
The potential health benefits of the Mediterranean diet are not fully understood, and researchers suggest that improvements in cardiometabolic health and lower inflammation may play a role. Inflammation tends to increase with age and is believed to be a root cause of chronic diseases like obesity, diabetes, heart disease, and cancer. Strategies that reduce inflammation and improve overall health may lead to a longer and healthier life. Experts recommend consulting with a healthcare professional to personalize the diet and gradually incorporating Mediterranean-style meals into your routine. Some steps to begin incorporating this diet include educating yourself on its principles, consulting with a professional, and making small changes to your eating habits.
The Mediterranean diet is based on the eating habits of people living along the coast of the Mediterranean Sea. It emphasizes whole foods such as fruits, vegetables, nuts, seeds, and whole grains, and uses olive oil as the primary source of fat. Proteins in this diet come from sources like eggs, fish, poultry, and legumes, while desserts consist mainly of fresh fruits. This diet pattern contrasts with the Standard American Diet, which is high in red meats and ultra-processed foods. Studies have shown that diets high in ultra-processed foods can have negative effects on health and lifespan, while the Mediterranean diet has been associated with numerous health benefits.
To adopt the Mediterranean diet, experts recommend gradually introducing Mediterranean-style meals into your routine, swapping out unhealthy fats for olive oil, increasing the consumption of plant-based foods, and experimenting with Mediterranean recipes. Including healthy fats like olive oil, fruits and vegetables, whole grains, lean proteins, moderate amounts of dairy, herbs and spices for flavor, and limiting processed foods and sugars are all key components of this diet. Making small changes over time can help individuals transition to a more Mediterranean-style way of eating, which can have positive impacts on overall health and well-being. Consulting with a healthcare professional can also help personalize the diet to individual health needs and goals.
