The Mediterranean diet, inspired by the culinary traditions of the Mediterranean region, has long been associated with better health. Now, a new study underscores this association, revealing a 23 per cent reduction in mortality rates for women who adhere to the diet, further evidencing the benefits of replacing processed foods with fresh fruits and vegetables.
Researchers at Brigham and Women’s Hospital (BWH), affiliated with Harvard Medical School, analyzed the records of 25,315 women over 25 years. They found that those whose dietary habits aligned with the Mediterranean model were more than a fifth less likely to die from any cause during the study period compared to those who did not follow the diet.
Moreover, the research team identified biological changes that may explain why the Mediterranean diet promotes longevity. “For women who want to live longer, our study says watch your diet,” states cardiologist Samia Mora from BWH. “The good news is that following a Mediterranean dietary pattern could result in about a quarter reduction in the risk of death over more than 25 years, with benefits for both cancer and cardiovascular mortality, the leading causes of death in women and men globally.”
The Mediterranean diet emphasizes nuts, seeds, fruits, vegetables, whole grains, and legumes, with olive oil as the primary fat source. Proteins are derived from small amounts of fish, poultry, dairy, and eggs, while red meat, processed foods, and alcohol are kept to a minimum.
The researchers examined various biomarkers and found that the diet’s main benefits appeared in metabolic and inflammatory processes. These processes help maintain normal bodily functions. Additionally, those on the Mediterranean diet showed improvements in blood pressure and insulin resistance compared to individuals with other eating habits. These combined factors seem to offer protection against early death.
“Even modest changes in established risk factors for metabolic diseases – particularly those linked to small molecule metabolites, inflammation, triglyceride-rich lipoproteins, obesity, and insulin resistance – can yield substantial long-term benefits from following a Mediterranean diet,” says epidemiologist Shafqat Ahmad from BWH and Uppsala University in Sweden.
While the study focused on mainly white, non-Hispanic, middle-aged and older women who were well-educated health professionals, and involved self-reporting for data collection, the large sample size and long follow-up period lend credibility to the findings. These findings align with other research suggesting that the Mediterranean diet might indeed help us live longer, and we are starting to understand why.
“The health benefits of the Mediterranean diet are recognized by medical professionals, and our study offers insights into why the diet may be so beneficial,” says Mora. “Public health policies should promote the healthful dietary attributes of the Mediterranean diet and should discourage unhealthy adaptations.”
The research has been published in JAMA Network Open, further solidifying the Mediterranean diet’s reputation as a key to longevity and health.
