THE Mediterranean diet has long been associated with many health benefits, including reduced risk of heart disease, cancer, obesity and more – and now a new study has revealed a very specific new benefit for women.
In a long-running Harvard study published in JAMA Network Open, it was found that women who followed a heart-healthy, plant-based diet had a 23% absorption rate. lower risk of death from any cause whatsoever.
Researchers attributed this lower mortality risk to improvements in cardiometabolic risk factors, according to the published study.
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The study included data collected from 25,315 healthy women who participated in the Women’s Health Study over a 25-year period from April 1993 to January 1996.
Their average age was 54 years old.
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Researchers analyzed the women’s blood samples, biomarker measurements and self-reported dietary information from June 2018 to November 2023.
Previous studies have also found associations between the Mediterranean diet and increased longevity, the researchers noted.
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“Another meta-analysis of 21 cohort studies, including 883,878 participants, reported that a higher rate Adherence to the Mediterranean diet was associated with a 21% reduction in cardiovascular disease mortality risk,” they wrote.
The Mediterranean diet is a plant-based diet that mimics the regional cuisines of countries bordering the Mediterranean Sea, such as Italy and Greece.
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Primary foods in the diet include whole vegetables, whole grains, fruits, nuts, seeds, and herbs and spices, according to the Mayo Clinic website.
Olive oil is the main source of added fat.
Other foods, including fish, poultry and dairy products, can be incorporated in moderation.
The diet limits red meat, sweets, butter and sugary drinks.
The Mediterranean diet health benefits come from limiting saturated fats, refined carbohydrates (including sugars) and sodium, as well as promoting healthy unsaturated fats, fiber and antioxidants, according to the Cleveland Clinic website.
Dr. Marc Siegel, clinical professor of medicine at Langone Medical Center of New York and Fox News medical contributor, was not involved in the study but said it “confirms what we already know: that the Mediterranean diet reduces mortality.”
Siegel also told Fox News Digital: “Monounsaturated fats and antioxidants (polyphenols), which are rich in the Mediterranean diet, decrease inflammation and are good for the heart. »
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He added: “The alternatives – saturated fats, salts and sugars – are not heart healthy and increase the risk of obesityhigh blood pressure, diabetes and cancer, all of which increase mortality risks. »
Processed foods and ultra-processed foods, which also increase mortality, are not included in the Mediterranean diet, he also pointed out.
New Jersey-based dietitian Erin Palinski-Wade also reflected on the longevity benefits of the Mediterranean diet in a conversation with Fox News Digital.
“One of the main reasons why the Mediterranean diet can improve overall health and reducing mortality risk is the benefit it has on visceral fat, or belly fat,” said Palinksi-Wade, who was not involved in the research.
“High levels of fat in the midsection have been shown to worsen insulin resistance and increase the risk of diseases such as type 2 diabetes, cancer and cardiac disease,” she added.
By making dietary changes to reduce visceral fat, which include the dietary principles of the Mediterranean diet, it is possible to improve insulin sensitivity and reduce the risk of disease, according to Palinski-Wade.
This diet is also rich in antioxidants and phytonutrients, she said, which reduce inflammation in the body.
This can help reduce the risk of future illnesses, such as Type 2 diabetes and cardiovascular diseases.
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“The Mediterranean diet also has a positive impact on blood sugar balance, mood and even sleep, which can help reduce stress levels and improve overall quality of life,” she added.
“In addition, when mood and sleep improve, many people find it much easier to be more physically active, which may also play an important role in reducing mortality risk.”
The study had some limitations, the researchers acknowledged.
“The study participants were middle-aged and older, well-educated women health professionals who were predominantly non-Hispanic White individuals, which may limit the generalizability of the results,” they wrote.
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Because women’s dietary intake was self-reported through questionnaires, there was some risk of misreporting.
Another limitation is that the researchers only had access to the blood samples provided at baseline, as no follow-up samples were collected.
It is also possible that other factors, such as high blood pressure and a high BMI, could have had an impact on the results.
“Future studies should examine other pathways that could potentially contribute to the decline in mortality associated with the Mediterranean diet, as well as cause-specific mortality,” the researchers wrote.
Fox News Digital has contacted Harvard researchers for comment.
For more health articles, visit www.foxnews.com/health.
Original article source: Mediterranean diet could help women live longer, Harvard study finds