The term ‘Mediterranean diet’ is often heard. Many already know how beneficial this diet, which consists of fruits, vegetables, whole grains, and nuts, is for our bodies. However, the fact that this diet can reduce the risk of death from all causes by 20% is a surprising finding.
The Effectiveness of the Mediterranean Diet, Proven by Science
A research team led by Professor Shafqat Ahmad from Harvard Medical School has scientifically proven this. According to a study published in JAMA Network Open, people who consistently followed the Mediterranean diet had over a 20% lower risk of death from diseases. This finding is based on 25 years of follow-up observations of over 25,000 healthy American women.
Tracking the Mediterranean Diet of Healthy Women
The research team investigated the relationship between the diets and death risks of 25,315 healthy women who participated in the Women’s Health Study (WHS) conducted by Harvard Medical School from 1993 to 1996. These women were scored based on their intake of nine key dietary components of the Mediterranean diet, including fruits, vegetables, nuts, olive oil, and monounsaturated fats.
The Relationship Between Mediterranean Diet Scores and Mortality Risk
The study found that those who adhered well to the Mediterranean diet had a significantly lower risk of death from diseases. Groups with Mediterranean diet scores of 6-9 had a 23% lower risk of death from all causes compared to groups with scores of 0-3, and even groups with scores of 4-5 had a 16% lower risk. In particular, the risks of death from cancer and cardiovascular disease (CVD) were reduced by 20% and 17%, respectively.
Relationship Between Biomarkers and the Mediterranean Diet
People who followed the Mediterranean diet also recorded excellent levels in various markers that gauge the risk of death from diseases. Low molecular weight metabolites increased, inflammatory biomarkers significantly rose, and triglyceride-rich lipoproteins and body mass index (BMI) levels were maintained at healthy levels.
Positive Impact of the Mediterranean Diet
The research team states that the reasons why the Mediterranean diet has positive effects on health are still mostly unexplained. While further research is needed to clarify the specific mechanisms, the finding that the Mediterranean diet reduces the risk of death from all causes by 23% is very significant.
In Conclusion
Protecting your health through the Mediterranean diet is simpler than you think. Just make sure to include plenty of fruits, vegetables, whole grains, and nuts in your diet. Start the Mediterranean diet now. It will bring a significant change for our health. The best choice for yourself and your family is the Mediterranean diet.
Reference: JAMA Network Open, “Association of the Mediterranean Diet With All-Cause Mortality”