At Clarah.co, we delve into the latest health and wellness trends to bring you actionable insights. One such trend is the Mediterranean diet, which has been shown to significantly reduce mortality risk, particularly among women.
This article explores the latest research and the myriad health benefits associated with this diet.
New Research on the Mediterranean Diet
A recent study published in JAMA Network Open reveals that adhering to the Mediterranean diet is linked with a decreased risk of all-cause mortality.
The study examined the health data of 25,315 women, including blood samples, biomarker measurements, and dietary information collected between 1993 and 1996. Over a follow-up period of 25 years, researchers observed a 23% reduction in mortality risk among participants who closely followed the Mediterranean diet.
Cardiometabolic Benefits
The Mediterranean diet is known for its ability to lower cardiometabolic risk factors, such as insulin resistance, BMI, and blood pressure.
This diet emphasizes the consumption of vegetables, fruits, whole grains, and heart-healthy fats, which contribute to its protective effects.
Nicole Roach, a registered dietitian at Northwell Lenox Hill Hospital, highlights the diet’s role in managing cardiovascular disease. “Diet is a major modifiable risk factor,” she explains.
The Mediterranean diet, by lowering LDL cholesterol (often referred to as “bad cholesterol”) and raising HDL cholesterol (“good cholesterol”), plays a crucial role in maintaining heart health.
Weight Management and Blood Pressure
In addition to promoting weight loss, the Mediterranean diet helps maintain a healthy weight by encouraging nutritious food choices.
By avoiding processed foods high in sodium, the diet also helps lower blood pressure.
Its richness in fiber from whole fruits and vegetables supports gut health, regulates blood sugar levels, and promotes satiety, aiding in weight management.
Anti-Inflammatory Properties
The diet’s emphasis on foods with anti-inflammatory properties helps reduce overall inflammation in the body, which is beneficial for heart health and lowers the risk of various cancers.
“All of the above benefits of a Mediterranean diet can result in improved heart health as well as improved overall health,” says Roach.
Study Findings on Mortality Risk
The study found that the Mediterranean diet’s impact on mortality risk can be attributed to its effects on inflammation, triglyceride-rich lipoproteins, insulin resistance, and BMI. Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University, notes that the diet reduces molecules involved in inflammation and arterial lipid deposits, thereby lowering the risk of heart disease. Additionally, the diet contributes to better blood pressure and glucose control.
Dr. John Higgins, a sports cardiologist at UTHealth Houston, agrees. He points out that the diet’s benefits extend to improved vascular function and coagulation profiles, reducing the likelihood of cardiovascular events such as heart attacks and strokes.
Specific Health Improvements
While the study primarily linked improved mortality risk to biomarkers of metabolism and inflammation, previous research has also associated the Mediterranean diet with better blood pressure, HDL and LDL cholesterol levels, and blood glucose control.
“The Mediterranean diet is rich in many nutrients and dietary components like polyphenols that have anti-inflammatory properties,” says St-Onge. “It is high in fiber and low in sugar, contributing to better glucose control and a healthier lipid profile.”
Key Components of the Mediterranean Diet
The Mediterranean diet includes a variety of nutrient-rich foods such as fatty fish, nuts, extra virgin olive oil, legumes, vegetables, and fruits.
Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, emphasizes the importance of foods high in omega-3 fatty acids (found in fish, walnuts, flax seeds, and chia seeds) and those that reduce inflammation (such as legumes, fruits, and vegetables).
She also recommends choosing whole grains and avoiding processed foods and sugary beverages, which can increase inflammation and chronic disease risk.
Conclusion
Adopting the Mediterranean diet can significantly lower the risk of mortality in women by addressing cardiometabolic risk factors like insulin resistance, BMI, and inflammation. While individual factors such as family history, exercise habits, and lifestyle also play crucial roles, the benefits of the Mediterranean diet are clear.
Stay tuned to Clarah.co for more insights into how you can optimize your health and well-being through informed dietary choices.
