Researchers have found that women can greatly reduce their risk of all-cause mortality by following the Mediterranean diet, which emphasizes plant-based foods such as vegetables, fruits, and whole grains. The study, published in the journal JAMA Network Open, involved 25,315 initially healthy women with a mean age of 54 years. Over the 24-year follow-up period, there were 3,879 deaths, including 935 from cardiovascular disease and 1,531 from cancer. Following the Mediterranean diet was associated with a 23% reduction in all-cause mortality. Researchers noted that those who followed this diet also tended to make healthier lifestyle choices overall, such as reducing their consumption of red and processed meats.
This study was an umbrella review of 495 meta-analyses of observational studies that looked at the connection between various diets and cardiometabolic biomarkers. The researchers assessed 33 blood biomarkers related to heart health and other measures in the study participants. They found that those who adhered closely to the Mediterranean diet had lower body mass index measurements and practiced a range of healthier lifestyle habits. These individuals consumed more fruits, nuts, whole grains, legumes, and fish, while significantly reducing their intake of red and processed meats. The study highlights the potential benefits of the Mediterranean diet in promoting overall health and longevity.
While the study did not establish a cause-and-effect relationship, it adds to the growing body of evidence supporting the health benefits of the Mediterranean diet. Registered dietician nutritionist Anne Danahy, who was not involved in the study, emphasized that the diet may help improve cardiometabolic health and reduce inflammation, which is associated with chronic diseases like obesity, diabetes, heart disease, and cancer. The Mediterranean diet is inspired by the eating habits of those living along the Mediterranean Sea and focuses on whole foods, healthy fats, and abundant fruits and vegetables. In contrast, the Standard American Diet is high in red meats and ultra-processed foods, which have been linked to negative health effects.
To incorporate the Mediterranean diet into your lifestyle, holistic nutritionist Tatiana Ridley recommends starting by educating yourself on its key principles, consulting with a healthcare professional for personalized guidance, and making gradual changes to your daily meals. This may include using olive oil as your primary cooking fat, increasing your intake of fruits and vegetables, choosing whole grains over refined grains, opting for lean proteins like fish and poultry, consuming organic dairy products in moderation, flavoring dishes with herbs and spices, and limiting processed foods and sugars. Ridley also suggests experimenting with Mediterranean recipes and keeping your kitchen stocked with Mediterranean staples to make the transition easier.
Overall, the Mediterranean diet offers numerous health benefits and has been linked to a reduced risk of all-cause mortality in women. By focusing on plant-based foods, healthy fats, lean proteins, and whole grains, individuals can improve their overall health and well-being. Consulting with a healthcare professional and gradually incorporating Mediterranean-style meals into your routine can help you experience the potential advantages of this eating pattern. Making small changes to your diet and lifestyle can have a positive impact on your health and longevity, highlighting the importance of adopting healthier eating habits for overall well-being.
