Study: Mediterranean diet slashes women’s mortality risk by 23%

Have you ever wondered if what you eat can truly prolong your life? Recent findings from a major study revealed that adhering to the Mediterranean diet could reduce mortality risk from any cause by 23% among women [1]. 

This groundbreaking study, published in the prestigious JAMA Network Open, underscores the powerful impact diet can have on longevity, particularly in women.

What makes the Mediterranean diet so effective?

The Mediterranean diet is famed not just for its flavorful dishes but also for its health benefits. It emphasizes:

  • Fruits and vegetables – Excellent sources of vitamins, minerals, and antioxidants.
  • Nuts and seeds – Rich in essential fats and proteins.
  • Whole grains – Packed with fiber and nutrients.
  • Olive oil – The primary source of added fat, known for heart-healthy monounsaturated fats.
  • Fish and poultry – High in protein and heart-healthy omega-3 fatty acids.

Moderate consumption of dairy products, limited intake of red meat, and drinking wine moderately during meals also define this diet [1].

The study’s findings

The comprehensive study followed 25,315 women over nearly 25 years. The data show a clear trend: higher adherence to the Mediterranean diet experienced significantly lower mortality rates than those who did not follow the diet as closely [1]. Here’s a breakdown of the key findings:

  • Women with medium adherence to the diet had a 16% lower mortality risk.
  • Those with the highest adherence saw a 23% reduction in mortality risk.

The study goes beyond stating these benefits, exploring how and why the Mediterranean diet positively impacts health. Key factors include [1]:

  • Inflammatory biomarkers – Lower levels of inflammation-associated markers were noted among those who adhered closely to the diet.
  • Metabolic health – Improvements in lipid profiles and insulin sensitivity were significant in followers of the Mediterranean diet.
  • Cardiovascular health – Reduced heart disease and stroke risks were prominent among the diet’s adherents.

Why this matters

The findings are particularly compelling as they suggest that simple dietary changes can profoundly impact health and longevity. 

Adopting a Mediterranean diet offers a feasible, natural way to enhance health and potentially extend women’s lives, especially those who may face unique health challenges as they age.

How can you adopt the Mediterranean diet?

Ready to harness the life-extending benefits of the Mediterranean diet? Here are some practical tips to get started:

  1. Add more fruits and vegetables to your meals, aiming for at least five servings daily.
  2. Switch to whole grains. Replace refined grains with whole options like whole wheat, oats, and barley.
  3. Use olive oil as your main cooking oil; it’s also great for dressing salads and cooked vegetables.
  4. Eat fish twice a week. Favor oily fish like salmon, mackerel, and sardines are high in omega-3 fatty acids.
  5. Limit your consumption of red meat. Substitute it with other proteins like fish, chicken, and legumes a few times a week.

This study demonstrates the significant impact of dietary choices on health. Following the Mediterranean diet can proactively enhance women’s health and reduce their mortality risk.

Embrace the Mediterranean lifestyle and enjoy its flavors and health benefits to extend your life.


Photograph: valeriygoncharukphoto/Envato
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