Mediterranean Diet Helps Women Live Longer, Study Finds

“For women who want to live longer, our study says to pay attention to your diet,” said senior author Samia Mora, a cardiologist who is director of the Lipid Metabolomics Center at the Brigham and Professor of Medicine at Harvard Medical School. expression. “The good news is that following a Mediterranean diet can lead to a reduction in the risk of death by about a quarter over 25 years.”

Why might this be the case and how can you try the Mediterranean diet if you’re interested? Experts break it down.

Why the Mediterranean diet can help you live longer

It’s important to note that the study found a link between strictly following the Mediterranean diet and living longer; but this link was not found. prove I think following this nutrition plan will help you live longer. Still, experts say it’s definitely possible.

“There are very well-documented health benefits of eating this type of diet, including consuming only certain components of this type of diet,” says Deborah Cohen, DCN, associate professor in the department of clinical and preventive nutritional sciences at Rutgers University. School of Health Vocational School. “Health benefits include reduced risk of hypertension or high blood pressure, type 2 diabetes, metabolic syndrome, certain types of cancer, and lower risk of cardiovascular disease, all of which contribute to morbidity and mortality in this country.”

The Mediterranean diet is “rich in antioxidants, anti-inflammatory compounds, and fiber, all of which contribute to its protective effects,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. Foods such as fruits, vegetables, nuts and seeds, which are encouraged in the Mediterranean diet, are high in antioxidants such as vitamins C and E, flavonoids and carotenoids, he says. “These compounds help neutralize harmful free radicals that can damage cells and DNA in the body, potentially leading to cancer and other diseases,” he explains. “Antioxidants help protect against chronic diseases and cellular aging by reducing oxidative stress.”

But the Mediterranean diet also includes foods rich in anti-inflammatory compounds, such as omega-3 fatty acids in fish and polyphenols found in olive oil and red wine. Keatley says these compounds help reduce chronic inflammation, which may reduce the risk of cardiovascular disease and cancer.

This diet is full of high-fiber foods like fruits, vegetables, legumes and whole grains. These help regulate your digestive system, promote regular bowel movements and reduce the risk of colorectal cancer, Keatley says. “Fiber also helps maintain a healthy weight by promoting satiety and reducing overall calorie intake,” she notes. “In addition, soluble fiber helps reduce cholesterol levels by binding to cholesterol in the digestive system and removing it from the body, thus supporting cardiovascular health.”

The Mediterranean diet emphasizes healthy fats, such as monounsaturated fats from olive oil and polyunsaturated fats from fish and nuts. These healthy fats help increase HDL (good) cholesterol and reduce LDL (bad) cholesterol, “thereby reducing the risk of cardiovascular disease,” Keatley says.

Finally, this diet recommends limiting ultra-processed foods. “Reducing or eliminating these types of foods from the diet will generally be beneficial,” says Cohen. Karen Ansel, RDN, co-author Healthy in a Hurry, I agree. “The power of the Mediterranean diet isn’t just about what you eat,” he says. “It’s also about what not to eat, especially since the diet contains small amounts of red meat, which can be problematic for heart health, and small amounts of added sugar, which can lead to overweight and obesity, hidden risk factors for cancer.”

Basics of the Mediterranean diet

While the Mediterranean diet gets a lot of buzz in health circles, you may be unclear about exactly what it entails. In general, emphasis is placed on consuming plenty of fresh fruits, vegetables, oily fish and olive oil.

The meal plan recommends eating most of these foods:

• Fruits and vegetables
• Fish and other types of seafood twice a week or more
• olive oil
• Nuts and seeds
• Beans and legumes
• whole grains
• fresh plants

The Mediterranean diet also allows these foods to be consumed in moderation:

• Poultry
• Eggs
• Milk, cheese and yoghurt
• Red wine (up to one glass per day for women, up to two glasses per day for men)

But the diet recommends limiting the intake of these foods:

• Refined grains and oils
• Red meat or delicatessen products
• Ultra-processed or packaged foods
• Foods high in added sugar, such as pastries or candies

How to adopt the Mediterranean diet?

It can be very difficult to consider making a completely new eating plan. If you’re interested in following the Mediterranean diet, dietitians recommend starting slowly. “Start the diet by thinking about foods you should be eating more of, not less,” says author Keri Gans, RD. Small Change Diet. He recommends adding a portion of fruit for breakfast, using whole grain bread for lunch, and eating plenty of vegetables for dinner. “Try new seafood recipes and ways to enjoy more legumes,” adds Gans.

It’s important to keep in mind that the Mediterranean diet is “incredibly flexible,” Ansel says.

“You’ll find a wide variety of produce, including whole grains, beans, legumes, fish and seafood, as well as small amounts of poultry, eggs, cheese and yogurt,” she says. When you start the diet, Ansel recommends aiming to eat at least two servings of produce at each meal and include fresh fruit as snacks and desserts. “If that seems like a lot, start with one serving of produce per meal and gradually increase to two as you master it,” she says. “Then gradually switch to whole grains whenever possible and use beans instead of meat.”

Also try to eat fish, such as salmon, twice a week, says Keatley. “Replace processed grains with whole grains like whole-wheat bread, brown rice, and quinoa,” she continues. “Replace butter and margarine with olive oil for cooking and sauces. Making these gradual changes can help make the transition smoother and more sustainable in the long term.”

If you want extra guidance, Gans recommends talking to a registered dietitian if your budget allows it. “They can help you personalize your diet based on your personal goals,” she says. There are also numerous Mediterranean diet cookbooks that walk you through how to prepare delicious Mediterranean diet breakfast recipes and lunch and dinner options.