The Mediterranean diet is based on a diversified diet rich in plants (nuts, seeds, fruits, vegetables, whole grains, legumes). The main fat is olive oil (usually extra virgin), and the diet also includes moderate consumption of fish, poultry, dairy products, eggs and alcohol, as well as reduced consumption of meats, sweets and processed foods.
The health benefits of the Mediterranean diet have been reported in numerous studies, but long-term data on its effects in women are limited and how this diet may contribute to longevity remains a poorly understood mechanism.
The study followed more than 25,000 healthy women at baseline for 25 years and examined the long-term benefits of adhering to a Mediterranean diet by exploring the biological mechanisms that may explain its health benefits. In total, the researchers assessed a set of 40 biomarkers representing different biological pathways and clinical risk factors. The analysis resulted in:
- a 23% reduction in all-cause mortality among women thanks to the Mediterranean diet;
- specific benefits in terms of cancer mortality and cardiovascular mortality;
- the identification of biological changes that help explain these benefits, namely: changes in biomarkers of metabolism, inflammation, insulin resistance and much more:
- Biomarkers of metabolism and inflammation make the greatest contribution to the risk of premature mortality, followed by triglyceride-rich lipoproteins, adiposity and insulin resistance;
- Other biological pathways involved include branched-chain amino acids, high-density lipoproteins, low-density lipoproteins, glycemic measures, and hypertension.
Lead author Dr. Samia Mora, a cardiologist and director of the Lipid Metabolomics Center at Brigham, concludes with this message to women and their doctors: “Women who want to live longer in good health should watch their diet! The good news is that following a Mediterranean diet could lead to about a quarter reduction in the risk of death over 25 years, with many cardiometabolic benefits.”
“The health benefits of the Mediterranean diet are now recognized by health professionals, and public health policies should promote them more widely among the general public.”
