Researchers have found that women can 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 JAMA Network Open, included 25,315 initially healthy women with a mean age of 54 years. Over a 24-year follow-up period, almost 95% of the participants were white, and there were a total of 3,879 deaths, including 935 deaths from cardiovascular disease and 1,531 cancer-related deaths. Following the Mediterranean diet was associated with a 23% reduced risk of all-cause mortality in women.
This study was an umbrella review of 495 meta-analyses of observational studies that looked at the association between various diets and cardiometabolic biomarkers. The researchers analyzed 33 blood biomarkers to evaluate different measures of health, excluding total cholesterol, LDL-C, Lp(a), and glycemic markers such as hemoglobin A1C. Individuals who adhered to the Mediterranean diet in the study had lower body mass index measurements and followed a range of healthier lifestyle habits, including consumption of fruits, nuts, whole grains, legumes, and fish while reducing red and processed meat intake.
The potential benefits of following the Mediterranean diet remain largely unexplained, according to the researchers. The study did not establish a cause-and-effect relationship between the diet and mortality but suggested that the benefits could potentially stem from improvements in cardiometabolic health and reduced inflammation associated with age-related chronic diseases. Incorporating Mediterranean-style meals into one’s routine may improve health and longevity by reducing age-related inflammation and promoting overall health, according to Anne Danahy, a registered dietician nutritionist. The Mediterranean diet is based on the eating habits of people living along the coast of the Mediterranean Sea and includes primarily plant-based foods, healthy fats, lean proteins, and limited sugar consumption.
The Mediterranean diet involves a variety of nutritious foods such as fruits, vegetables, nuts, seeds, whole grains, olive oil, low to moderate amounts of eggs, fish, poultry, and desserts made of fresh fruit. This diet pattern differs significantly from the Standard American Diet, which is high in red meats and ultra-processed foods with high sugar, refined carbohydrates, and unhealthy fats. To start the Mediterranean food plan, individuals can consult with a healthcare professional for personalized guidance and gradually incorporate Mediterranean-style meals into their routine by swapping unhealthy fats for olive oil, adding more plant-based foods to their plate, and experimenting with Mediterranean recipes.
Holistic nutritionist Tatiana Ridley suggests educating oneself about the key principles of the Mediterranean diet, consulting with a professional to customize the diet to individual health needs, and making gradual changes by incorporating Mediterranean-style meals into one’s routine. To adopt the Mediterranean diet, it is advised to incorporate healthy fats such as olive oil, fruits and vegetables, whole grains, lean proteins, moderate amounts of dairy, herbs and spices for flavor, and limit processed foods and sugars. By following these guidelines and gradually adjusting one’s eating habits, individuals can experience the potential health benefits associated with the Mediterranean diet, including reduced risk of all-cause mortality and improvements in cardiometabolic health.
