Mediterranean diet It’s long been linked to a number of health benefits, including a lower risk of heart disease, cancer, obesity and more — and now a new study has revealed a very specific new benefit for women.
A long-running Harvard study published in JAMA Network Open found that women who followed a heart-healthy, plant-focused diet had a 23% greater risk of heart-healthy … Lower risk of death For any reason.
According to the published study, researchers attributed this lower mortality rate to improved cardiometabolic risk factors.
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The study included data collected from 25,315 people Healthy Women Who participated in the Women’s Health Study over a period of 25 years from April 1993 to January 1996.
Their average age was 54 years.
Women who followed a heart-healthy, plant-based diet had a 23% lower risk of death from any cause. (iStock)
The researchers analyzed blood samples, biomarker measurements, and self-reported dietary information from women from June 2018 to November 2023.
The researchers said previous studies have also found a link between the Mediterranean diet and increased longevity.
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“Another meta-analysis of 21 cohort studies, which included 883,878 participants, reported that higher following the mediterranean diet “This resulted in a 21% reduction in CVD mortality,” they wrote.
What Is The Mediterranean Diet?
The Mediterranean diet is a plant-based nutrition plan that mimics the regional cuisines of countries located along the Mediterranean Sea, such as Italy and Greece.
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Primary foods According to the Mayo Clinic website, the diet should include whole vegetables, whole grains, fruits, nuts, seeds, and herbs and spices.
Olive oil is the primary source of added fat.
Olive oil is the primary source of added fat in the Mediterranean diet. (iStock)
Other foods — including fish, poultry and dairy — can be included in limited amounts.
red meat, sweets, butter and sweet water,
Mediterranean Diet Healthcare facilities Both of these diets result from limiting saturated fats, refined carbohydrates (including sugars) and sodium while also promoting healthy unsaturated fats, fiber and antioxidants, according to the Cleveland Clinic website.
Experts highlight benefits of the diet
Dr. Mark Siegel, Clinical Professor of Medicine NYU Langone Medical Center and Fox News medical contributor, was not involved in the study but said it “confirms what we already know — that the Mediterranean diet reduces mortality.”
Siegel also told Fox News Digital that, “Monounsaturated fats and antioxidants (polyphenols), which are high in the Mediterranean diet, reduce inflammation and are healthy for the heart.”
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“The alternatives — saturated fats, salts and sugars — are not healthy for the heart and raise blood pressure,” he said. Obesity riskHigh blood pressure, diabetes, and cancer all increase the risk of mortality.”
They also pointed out that processed foods and ultra-processed foods, which increase mortality, are not found in the Mediterranean diet.
The primary foods in the Mediterranean diet include whole vegetables, whole grains, fruits, nuts, seeds, and herbs and spices. (iStock)
New Jersey-based registered dietitian Erin Palinski-Wade also reflected on the longevity-boosting benefits of the Mediterranean diet in a conversation with Fox News Digital.
“A major reason why the Mediterranean diet can improve health is that Holistic Health “An important benefit is that it also has an impact on visceral fat, or belly fat, and may reduce mortality,” said Palinski-Wade, who was not involved in the study.
Women who followed the Mediterranean diet had a 23% lower risk of death from any cause.
“High amounts of fat in the midsection worsen insulin resistance and increase the risk of type 2 diabetes, cancer, and other diseases.” heart disease,” He added.
According to Palinski-Wade, by making dietary changes to reduce visceral fat, which includes eating principles of the Mediterranean diet, it is possible to improve insulin sensitivity and reduce disease risk.
One dietitian said, “The Mediterranean diet may improve overall health and reduce mortality, in large part because of its beneficial effects on visceral fat, or belly fat.” (iStock)
He said that this diet is also rich in antioxidants and phytonutrients, which help in reducing inflammation in the body.
This can help reduce your risk of future diseases, such as: Type 2 diabetes And heart disease.
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“Mediterranean diet also has positive effects on blood sugar balance, mood and even sleep“All these measures can help reduce stress levels and improve overall quality of life,” he added.
“Additionally, when mood and sleep improve, it becomes easier for many individuals to be more physically active, which may also play a large role in reducing mortality risk.”
The Mediterranean diet is rich in antioxidants and phytonutrients, which help reduce inflammation in the body. (iStock)
The researchers acknowledged that the study had some limitations.
“Study participants were middle-aged and older, well-educated women Health Practitioner “The majority of whom were non-Hispanic white individuals, which may limit the generalizability of the findings,” they wrote.
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Since women themselves reported their dietary intake through questionnaires, there was some chance of inaccurate information.
Fish, poultry and dairy products can be included in moderation. The diet limits red meat, sweets, butter and sweetened beverages. (iStock)
Another limitation is that the researchers only had access to blood samples provided in the early stages, as follow-up samples were not collected.
It is also likely that other factors, such as high blood pressure and higher BMI could have influenced the results.
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“Future studies should investigate other pathways that may potentially influence the lower mortality associated with the Mediterranean diet, as well as examine cause-specific mortality,” the researchers write.
Fox News Digital sought comment from the Harvard researchers.
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