New Study Finds Mediterranean Diet Increases Life Expectancy in Women

The Mediterranean region is acclaimed for its delicious cuisine. But the immense nutritional value of its dietary patterns has also been well-studied for its role in supporting heart, brain, and metabolic health.¹

New research from May 2024 now shows that women who follow a Mediterranean-style diet also have a significantly lower risk of premature death, including mortality related to cancer and cardiovascular disease.²

Not only that, but the study also teased out why the Mediterranean diet is so beneficial to health and longevity—let’s take a closer look. 

Mediterranean Diet Reduces Risk of Death By 23%

In this study published in JAMA Network Open, researchers out of Brigham and Women’s Hospital in Boston followed over 25,000 U.S. women for up to 25 years.²

Every year the researchers administered a Food Frequency Questionnaire (FFQ) to the women, giving them a Mediterranean diet score ranging from 0 to 9 (with a higher score representing better adherence to the Mediterranean diet).

Women got one point each for eating a higher-than-average intake of vegetables, fruits, nuts, whole grains, legumes, and fish. Those who ate a higher ratio of monounsaturated to saturated fats also got one point, as did those who ate less red and processed meat. Lastly, participants received a point if their alcohol intake fell in the range of 5 to 15 grams per day (one standard drink is about 10 grams). 

The research team also evaluated about 40 blood biomarkers related to metabolism, inflammation, insulin resistance, cholesterol, adiposity, and more. 

During the average follow-up of about 25 years, 935 cardiovascular-related deaths and 1531 cancer-related deaths occurred.

After analyzing their nutritional data and health biomarkers, the researchers found that women with a higher Mediterranean diet score had significantly reduced risks of all-cause mortality (dying for any reason), as well as cardiovascular- and cancer-related deaths.

Specifically, women with the highest adherence to the Mediterranean diet had a 23% lower risk of all-cause mortality, 20% reduced risk of cancer mortality, and 17% reduced risk of cardiovascular-related death.

They uncovered some potential mechanisms for the Mediterranean diet’s benefits, including the women’s significant changes in biomarkers related to metabolism, inflammation, and insulin resistance. 

The women who followed the Mediterranean diet most closely had reduced levels of homocysteine and C-reactive protein (common biomarkers of inflammation), lower BMI and triglyceride-rich lipoproteins, and reduced presence of insulin resistance.

These factors suggest that the Mediterranean diet benefits cardiovascular and overall health. 

While this study has some strengths, notably its long follow-up period and large sample size, it also has some limitations. First, they used Food Frequency Questionnaires, which have notorious variability in results due to inaccurate or incomplete memory of what one ate. 

Plus, the study population was limited to middle-aged or older female health professionals who were predominantly white. Therefore, it’s unclear whether these results would translate to other populations. 

If you want to reap the benefits of a Mediterranean diet, keep reading to learn what it entails and what you should and shouldn’t eat.

How To Eat a Mediterranean-Style Diet

The Mediterranean diet encompasses the foods of Italy, Spain, Greece, Morocco, Turkey, and more. The cuisine is inspired by the lush landscapes and seas teeming with oily fish, bountiful olive trees, and plentiful fruits and vegetables. 

Although the Mediterranean diet is not vegan or vegetarian, it is based around an abundance of plant foods, like fruits, vegetables, beans, and whole grains. And while meat and poultry take a back seat to plants, fish and seafood are highly encouraged—which makes sense, as they are surrounded by the bounty of the Mediterranean Sea!

Some key components of the Mediterranean diet are healthy fats from nuts, seeds, olives, olive oil, oily fish, vegetables, fruits, herbs, spices, whole grains, beans, and other legumes.

This eating style also provides high amounts of:

• Antioxidants
• Polyphenols
• Unsaturated fat
• Lean protein
• Fiber

A Mediterranean-style diet also emphasizes eating whole, unprocessed foods while limiting ultra-processed and refined foods, like crackers, chips, white bread, or white pasta.

Mediterranean living also goes beyond food. Ongoing daily activity, such as biking, gardening, or walking instead of driving, is often utilized instead of the Western way of sitting all day and then going to the gym for an hour.

What To Eat on the Mediterranean Diet

The main foods to eat on the Mediterranean diet include: 

• Fruits: Apples, pears, bananas, figs, dates, berries, melons, etc. 
• Vegetables: Spinach, kale, Brussels sprouts, zucchini, cucumbers, tomatoes, asparagus, eggplant, broccoli, beets, onions, garlic, carrots, sweet potato, etc.
• Whole grains: Oats, quinoa, whole wheat, brown rice, buckwheat, barley, rye
• Healthy fats: Olives, olive oil, avocados, nuts, seeds
• Legumes: Beans of all kinds, chickpeas, green peas, lentils, and other legumes
• Fish and shellfish: Salmon, tuna, shrimp, trout, mackerel, anchovies, clams, sardines, white fish, oysters, clams, mussels, etc.
• Eggs
• Herbs and spices
• Water, coffee, and tea

Some foods are not eliminated but are encouraged to be consumed in moderation, including: 

• Dairy: Fermented dairy, such as yogurt or kefir, is preferred. Cheese can also be consumed in moderation, while milk, butter, and cream are rarely eaten.
• Poultry: Chicken, turkey, and duck
• Red wine: About one 5-ounce glass per day 
• Red meat: Beef, pork, and lamb should be limited and eaten rarely, consumed in lean versions when possible.

A Mediterranean-style diet also tends to avoid certain foods, including: 

• Processed meat: Deli meats, hot dogs, bacon, ham, and processed sausages
• Added sugar: Found in desserts, soda, sweetened drinks, pastries, candy, and many processed foods
• Excessive alcohol, or alcohol other than red wine
• Refined grains: White bread, white pasta, crackers, chips, white rice
• Processed oils: Canola, soybean, cottonseed, corn, or vegetable oil

Overall, the Mediterranean diet has been proven as a healthy choice time and time again—and as a bonus, the recommended foods are pretty delicious, too.