The Mediterranean diet, which is based on the traditional diets in countries that border the Mediterranean Sea, has been linked to numerous health benefits. A study involving over 25,000 women found that following a Mediterranean diet was associated with a lower risk of dying from all causes. The more closely women adhered to the diet, the lower their risk of death.
The Mediterranean diet emphasizes vegetables, fruits, whole grains, legumes, nuts and seeds, olive oil as the main source of fat, and fish as a primary protein source. Red meat and processed meats are consumed in moderation or not at all. The diet has been shown to reduce inflammation in the body, improve insulin regulation, manage weight, reduce the risk of cardiovascular disease and type 2 diabetes.
One study found that women with high adherence scores of six or higher were 23 percent less likely to die from all causes compared to those with a score of four or five. Another study reported that following the Mediterranean diet was linked to a 16 percent lower risk of death in women with a score of four or five.
The benefits of the Mediterranean diet extend beyond individual health. A meta-analysis of 16 prior studies found that the diet could help reduce the risk of cardiovascular disease in women by 24 percent. The latest study, which was published in JAMA Network Open, also noted that participants with higher adherence to the Mediterranean diet generally exhibited healthier lifestyles and a healthier biomarker profile.
Despite these findings, it's important to note that no single food or diet can guarantee good health. It's always recommended to consult with a healthcare professional for personalized advice on maintaining optimal health.
