A recent study has found that women who adhere to a predominantly plant-based Mediterranean diet have a 23% lower risk of premature death. Conducted over up to 25 years and tracking more than 25,000 US women, the research shows that this diet can reduce cholesterol, obesity, and insulin resistance, all of which are risk factors for metabolic disorders like diabetes and heart disease.
The Mediterranean diet includes plenty of nuts, fruits, vegetables, whole grains, and legumes. Meals are often cooked with olive oil and include moderate amounts of fish, poultry, dairy, and eggs. Red meat and sweets are rarely eaten.
The study also found that this diet lowers the risk of death from cancer in women. Published in The Journal of the American Medical Association (JAMA), the findings are significant.
Lead author Shafqat Ahmad from Brigham and Women's Hospital in the US said, "Our research shows that even small changes in diet can have big long-term benefits. Encouraging healthier eating habits can help reduce the overall risk of death."
The study included women aged 45 and older at the start of the Women's Health Study. They provided information about their weight, height, body mass index, lifestyle, and medical and social history. Their blood pressure was also measured.
To understand why the diet is beneficial, researchers looked at over 30 biomarkers related to metabolism and inflammation, such as lipids and insulin resistance.
The authors wrote, "In this large study of over 25,000 initially healthy US women, we found that sticking closely to the Mediterranean diet was linked to a 23% lower risk of dying from any cause."
While the study mainly involved middle-aged and older, well-educated, non-Hispanic white women, it had a large sample size and long follow-up period, which are significant strengths.
Senior author Samia Mora, a cardiologist at Brigham and Women's Hospital, said, "Medical professionals recognize the health benefits of the Mediterranean diet, and our study provides insights into why it may be so beneficial."
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