A new study tracking over 25,000 women for 25 years confirms the Mediterranean diet’s substantial health benefits. Published in JAMA Network Open, the research reveals that women who closely followed the Mediterranean diet had a significantly lower risk of dying during the study period. This correlation persisted even after accounting for factors like age, exercise habits, and smoking history.
The Mediterranean diet emphasizes fruits, vegetables, whole grains, and lean proteins such as beans, legumes, nuts, fish, and poultry, with extra virgin olive oil as the primary fat source. Wine is consumed in moderation, while red meats and processed foods are limited.
This diet is favored by health professionals for its proven ability to aid in weight loss, reduce cholesterol, lower blood pressure, and decrease the risk of cardiovascular disease. It also helps manage blood sugar levels and prevent type 2 diabetes.
Researchers, led by Shafqat Ahmad of Uppsala University and Harvard Medical School, analyzed data from the Women’s Health Study, which began in the mid-1990s with tens of thousands of female health professionals aged 45 and older. Participants answered detailed dietary questionnaires, and researchers assigned each woman a score from 0 to 9 based on their adherence to the Mediterranean diet.
Women with higher adherence scores had a notably lower risk of death. Compared to those with low adherence, women in the intermediate group were 16% less likely to die, and those with the highest adherence had a 23% lower risk. Even after controlling for smoking, physical activity, alcohol intake, and menopausal factors, the reduced risks were 8% and 11% for the intermediate and high adherence groups, respectively.
The study identified several factors contributing to the diet’s benefits. Reduced inflammation accounted for 13% of the lower death risk, while better body mass index and triglyceride processing each accounted for about 10%. Higher levels of the amino acid alanine and lower levels of homocysteine, associated with heart disease, also played roles.
Although the study focused on white women, its findings align with other research indicating the Mediterranean diet’s broad health benefits. The diet’s flexibility and inclusion of a variety of foods make it sustainable and adaptable to different cuisines, enhancing its appeal and practicality for long-term adherence.
Overall, the Mediterranean diet’s comprehensive approach to nutrition promotes longevity and reduces the risk of chronic diseases, reinforcing its status as one of the best diets for health.
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