What is the Mediterranean Diet and its Health Benefits

Good diet and lifestyle choices can improve your overall health and well-being. New research suggests that following a Mediterranean diet may reduce your chances of dying prematurely. The Mediterranean diet has long been associated with health benefits, but recent research suggests it may also help you live longer.

A recent JAMA Network analysis found that regular consumption of the Mediterranean diet reduces the risk of death from any disease by 23 percent. “Our study suggests that women who follow the Mediterranean diet may live longer,” says Dr. Samia Molla of Brigham and Women’s Hospital in Boston. Dr. Samia Molla says the diet could reduce mortality by about 25 percent over 25 years from cancer and heart disease, the two leading causes of death in the U.S. and worldwide.

This diet is called the Mediterranean diet because it was historically followed by people in the Mediterranean countries of France, Spain, Greece, and Italy. Between 1993 and 1996, researchers collected and examined the health records of 25,000 people for the study.

As part of a recent study, the Women’s Health Study followed over 25,000 healthy women for over 25 years. The study found that women who strictly followed the Mediterranean diet had a nearly 25% lower mortality rate during the study period. Specifically, these women were 17% less likely to die from heart disease and 20% less likely to die from cancer compared to women who did not follow the diet. Researchers say the benefits of the diet may result from improved insulin resistance, reduced inflammation, and favorable metabolic changes.

Health Benefits of the Mediterranean Diet

Below are some of the health benefits you can enjoy by following the Mediterranean diet:

Reduces the risk of cancer

Prevent diabetes

Helps with weight management

Reduces inflammation

Improves heart health

What is the Mediterranean Diet?

The Mediterranean diet consists mainly of fresh fruits and vegetables. In addition, people eat whole grains, legume vegetables (such as lentils, beans, and peanuts), nuts and seeds, and heart-healthy foods such as avocados, walnuts, and salmon. On the other hand, the Mediterranean diet limits the use of processed foods, added sugars, and refined grains, despite living in a cold climate. It also limits alcohol intake. This diet helps control weight and lowers the risk of heart-related diseases.