A Harvard study finds...
the Mediterranean diet could help women live longer since it has been linked to a bevy of health benefits, including reduced risk of heart disease, cancer, obesity and more — and now a new study has revealed a very specific new advantage for women.
In a long-running Harvard study published in JAMA Network Open, women who adhered to the heart-healthy, plant-focused diet were found to have a 23% lower risk of death from any cause. The researchers attributed this lower mortality risk to improved cardio metabolic risk factors, according to the published study.
The study included data collected from 25,315 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. Women who adhered to the heart-healthy, plant-focused diet were found to have a 23% lower risk of death from any cause. Researchers analyzed the women’s blood samples, biomarker measurements and self-reported dietary information from June 2018 to Nov. 2023. Previous studies have also found associations between the Mediterranean diet and increased longevity, the researchers noted.
"Another meta-analysis of 21 cohort studies, which included 883,878 participants, reported that higher Mediterranean diet adherence was associated with 21% reduced risk of CVD mortality," they wrote.
What is the Mediterranean diet?
The Mediterranean diet is a plant-based nutrition plan that mimics the regional cuisines of the countries along the Mediterranean Sea, such as Syria, Italy and Greece. Primary foods in the diet 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. Other foods — including fish, poultry and dairy — can be incorporated in moderation.
Any Avoidances to the Mediterranean Diet?
The diet limits red meat, sweets, butter and sugary drinks. The Mediterranean diet’s health benefits stem from limiting saturated fats, refined carbohydrates (including sugars) and sodium, as well as promoting healthy unsaturated fats, fiber and antioxidants. Monounsaturated fats and antioxidants (polyphenols), which are high in the Mediterranean diet, decrease inflammation and are heart-healthy.
The alternative — saturated fats, salts and sugars — are not heart-healthy and increase the risk of obesity, high blood pressure, diabetes and cancer, all of which increase mortality risks.
Processed foods and ultra-processed foods, which also increase mortality, are not found in the Mediterranean diet, he also noted. Primary foods in the Mediterranean diet include whole vegetables, whole grains, fruits, nuts, seeds, and herbs and spices.
High levels of fat in the midsection have been found to worsen insulin resistance and increase the risk of disease from type 2 diabetes, cancer and heart disease. By making dietary changes to reduce visceral fat, which include the eating principles of the Mediterranean diet, it is possible to help women live longer, Harvard study finds, improve insulin sensitivity and reduce disease risk.
One big reason that the Mediterranean diet can improve overall health and reduce mortality risk is the benefit it has on visceral fat, or belly fat," a dietitian said. This diet is also rich in antioxidants and phytonutrients, she said, which have been shown to reduce inflammation in the body. This can help to reduce the risk of future disease, such as type 2 diabetes and cardiovascular disease. The Mediterranean diet also has a positive impact on blood sugar balance, mood and even sleep, all of which can help to reduce stress levels and improve overall quality of life. When mood and sleep improve, many individuals find it much easier to be more physically active, which can play a large role in reducing mortality risk as well. The Mediterranean diet is rich in antioxidants and phytonutrients, which have been shown to reduce inflammation in the body.
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