The Mediterranean Diet: A Recipe for Longevity

Saturday, 21 December, 2024 

A new 25-year study of over 25,000 women reveals that closely following a Mediterranean diet significantly extends life expectancy and reduces the risk of death from cancer and cardiovascular disease.

“For women interested in longevity, our study shows that adhering to a Mediterranean dietary pattern could result in about one-quarter reduction in risk of death over more than 25 years,” said Dr. Samia Mora a cardiologist and Medical professor. The diet’s benefits extend to the top causes of death: cancer and heart disease.

The Mediterranean diet emphasizes plant-based eating, focusing on fruits, vegetables, whole grains, beans, seeds, and nuts. Extra-virgin olive oil is the primary fat source, with minimal use of butter or other fats. Red meat is consumed sparingly, often only as a flavor enhancer, while fish and other seafood rich in omega-3 fatty acids are encouraged.

Eggs, dairy, and poultry are included in smaller portions compared to a traditional Western diet, and processed foods, sugar, and refined ingredients are largely avoided. “The diet is a proxy for quality — more legumes, vegetables, and fruits, and less meat and processed foods,” said Dr. David Katz, founder of the nonprofit True Health Initiative on an interview with Cable. 

The study, published in JAMA Network Open, asked participants about their dietary habits between 1993 and 1996 and reevaluated them between 2018 and 2023. Women who adhered closely to the Mediterranean diet saw a 23% lower risk of early death, a 20% reduced risk of dying from cardiovascular disease, and a 17% reduced risk of cancer-related mortality.

“Each increase in adherence to the Mediterranean diet was associated with a 6% lower risk of all-cause mortality and a 5% lower risk of death from cancer or heart disease,” said another author Shafqat Ahmad. 

The study also corrects misconceptions about the diet. “Adding olive oil to French fries doesn’t make it Mediterranean,” Katz quipped, noting that the research evaluates all key features of the diet to ensure authenticity.

Despite decades of research on the Mediterranean diet, much of the data has been general or focused on men. This study highlights how the diet specifically benefits women, who experience unique health challenges. Women’s brains, hearts, and metabolisms differ from men’s, as do their symptoms for illnesses like heart attacks. Menarche and menopause also introduce distinct health risks.

How to Start

Transitioning to a Mediterranean diet is easier than it sounds. Start by incorporating more vegetables and legumes into meals, seasoned with herbs and extra-virgin olive oil. Add whole grains and fruit while using nuts and seeds sparingly due to their higher calorie content.

Reduce red meat consumption, replacing it with fish and seafood at least twice weekly. Beans and legumes can be the foundation of non-meat meals, with moderate use of cheese and yogurt. Poultry and eggs are fine in small amounts, and sweets should be reserved for special occasions, with fresh fruit serving as a healthier alternative.

The Mediterranean diet is more than just a culinary tradition — it’s a proven pathway to better health and a longer life. As Dr. Mora emphasized, “Every bite counts.”

Video interviews ; Courtesy CNN