The Mediterranean diet, which has been named the top diet for seven years in a row by U.S. News & World Report’s Best Diets rankings, is highly favored for its sustainability as a lifestyle choice. Supported by scientific evidence, this diet can be tailored to suit individual preferences.
This way of eating promotes the consumption of whole, unprocessed foods such as fruits, vegetables, fish, lean proteins, whole grains, healthy fats, and legumes. Nuts and olive oil, particularly extra-virgin olive oil, are essential sources of fat in the Mediterranean diet, while red meat, excessive sodium, processed oils, saturated fats, and high-sugar foods are minimized.
Various studies have highlighted the numerous benefits associated with the Mediterranean diet. These include its ability to reduce the risk of cardiovascular diseases, combat metabolic issues and diabetes, prevent certain types of cancer, lower the likelihood of mental health conditions like depression and cognitive decline, and even aid in weight loss.
For instance, a previous study found that older adults who maintained a low-calorie MedDiet and worked out to some extent up to six days each week lost a great deal of body fat (and belly fat) and gained muscle in a year’s time. The individuals also kept the majority of the weight off for three years.
If those benefits aren’t enough to encourage you to try the MedDiet lifestyle, a new study performed by researchers from Harvard-affiliated Brigham and Women’s Hospital may.
A recent study found that women who embrace the Mediterranean diet may live longer.
If you want to live a longer existence, the MedDiet may be your key to longevity. The study, published in JAMA, observed over 25,000 women in the U.S. for a maximum of 25 years. Among those individuals, the mean age was 54.6. The participants who stuck with the MedDiet experienced up to a 23% decreased risk of death by any cause.
According to the senior study author, Samia Mora, a cardiologist and a professor of medicine at Harvard Medical School, “For women who want to live longer, our study says watch your diet. Following a Mediterranean dietary pattern could result in about one-quarter reduction in risk of death over more than 25 years with benefit for both cancer and cardiovascular mortality, the top causes of death in women and men in the U.S. and globally.”
Lead author of the study, Shafqat Ahmad, an associate professor of epidemiology at Uppsala University Sweden and a researcher in the Center for Lipid Metabolomics and the Division of Preventive Medicine at the Brigham, also pointed out, “Our research provides significant public health insight: 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.”
Frequently Asked Questions (FAQs)
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional foods and eating patterns of the countries surrounding the Mediterranean Sea. It is characterized by high consumption of fruits, vegetables, whole grains, legumes, and olive oil, moderate consumption of fish and poultry, and low consumption of red meat and processed foods.
How does the Mediterranean diet contribute to longer life for women?
The Mediterranean diet is known for its many health benefits, including reducing the risk of heart disease, stroke, cancer, and diabetes. Women who adhere to the Mediterranean diet tend to have lower rates of these diseases, which can contribute to a longer and healthier life.
What specific aspects of the Mediterranean diet are beneficial for women’s health?
- High intake of fruits and vegetables provides essential vitamins, minerals, and antioxidants that support overall health and reduce the risk of chronic diseases.
- Consumption of olive oil, a source of healthy fats, can help improve heart health and lower inflammation in the body.
- Eating fish rich in omega-3 fatty acids, such as salmon and sardines, can protect against heart disease and stroke.
- Moderate consumption of red wine, particularly during meals, has been linked to a reduced risk of heart disease and may have other health benefits.
Are there any drawbacks to following the Mediterranean diet?
While the Mediterranean diet is generally considered healthy, some potential drawbacks include the cost of certain ingredients, such as fresh seafood and olive oil, and the need for meal preparation and cooking skills. It may also not be suitable for individuals with certain dietary restrictions or preferences.
Can men also benefit from following the Mediterranean diet?
Absolutely! The Mediterranean diet is beneficial for both men and women. Men can also enjoy the health benefits of this diet, including improved heart health, weight management, and overall well-being.
