Women who closely follow a Mediterranean diet live significantly longer than those who do not, according to a new study. Researchers tracked more than 25,000 women for over 25 years and found that adherence to the diet could result in a 23% reduction in the risk of early death. The study, published in JAMA Network Open, highlights the benefits of the Mediterranean diet in reducing mortality rates, particularly from cancer and cardiovascular disease.
Dr. Samia Mora, a cardiologist at Brigham and Women’s Hospital and professor at Harvard Medical School, explained that the Mediterranean diet includes a heavy emphasis on fruits, vegetables, whole grains, beans, seeds, nuts, and extra-virgin olive oil. Fats other than olive oil, such as butter, are rarely consumed, and sugar and refined foods are avoided. Red meat is used sparingly, typically to flavor dishes, while fish, rich in omega-3 fatty acids, is encouraged. Dairy, eggs, and poultry are consumed in smaller portions compared to the traditional Western diet.
For women interested in longevity, our study shows that following a Mediterranean dietary pattern could result in about one-quarter reduction in risk of death over more than 25 years with benefits for both cancer and cardiovascular mortality, the top causes of death.Dr. Samia Mora, Cardiologist,Brigham and Women’s Hospital and Professor of Medicine, Harvard Medical School
The study found that women who adhered closely to the Mediterranean diet were 17% less likely to die from cancer and 20% less likely to die from cardiovascular disease. Dr. David Katz, a preventive and lifestyle medicine specialist, noted that the study’s findings are consistent with previous research on the Mediterranean diet, reinforcing its health benefits. He emphasized that adherence to the diet was a proxy for overall diet quality, with participants eating more legumes, vegetables, fruits, and less processed meat.
Adherence to the Mediterranean diet was a proxy for diet quality. Those who adhered most closely were eating more legumes, more vegetables, more fruits, less meat, and less processed meats.Dr. David Katz, Specialist in Preventive and Lifestyle Medicine and Founder of the Nonprofit True Health Initiative
Researchers collected dietary information and biomarkers from participants between 1993 and 1996, then reevaluated them between 2018 and 2023. The study found that each increase in adherence to the Mediterranean diet was associated with a 6% lower risk of all-cause mortality and a 5% reduced risk of dying from heart disease or cancer. Dr. Shafqat Ahmad, the study’s lead author, highlighted that the more committed participants were to the diet, the greater the benefits.
The Mediterranean diet’s positive impact on health extends beyond mortality rates. Previous studies have shown that it may reduce the risk of breast cancer, dementia, depression, diabetes, high cholesterol, and memory loss. It also promotes stronger bones, a healthier heart, and healthy weight loss. These benefits are particularly significant for women, who have different health risks and metabolic processes compared to men.
Experts suggest incorporating more vegetables and legumes into meals, using olive oil, and reducing red meat consumption to adopt the Mediterranean diet. Fish and other seafood should be consumed at least twice a week, and whole grains and fruits should be included in every meal. Nuts and seeds can be used as garnishes or snacks. Moderate portions of dairy, eggs, and poultry are acceptable, while sweets should be reserved for special occasions.
The Mediterranean diet has long been recognized as one of the healthiest eating patterns. It relies heavily on plant-based foods and healthy fats, such as olive oil, while avoiding red meat, sugary foods, and processed items. The new study provides further evidence of its benefits, particularly for women, by showing a significant reduction in the risk of early death.
Dr. Ahmad advises starting with simple changes, such as adding more vegetables to meals and using olive oil instead of unhealthy fats. Even small adjustments can lead to substantial health improvements.
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(Rehash/ Susmita Bhandary/MSM)