FOLLOWING a Mediterranean diet could slash your risk of an early death by 23 per cent, a study suggests.
Scientists found women who ate plenty of fruit, vegetables, whole grains and fish tended to live longer than those who scoffed red meat and beer.
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Senior author Dr Samia Mora said: “For women who want to live longer, our study says watch your diet.
“The good news is that following a Mediterranean dietary pattern could result in about one quarter reduction in risk of death over more than 25 years.”
Researchers studied a group of 23,315 healthy women aged 45 and over in the US.
As well as providing blood samples, they completed a questionnaire on their food and drink consumption.
Participants were given a score from zero to nine based on how closely they followed the Mediterranean diet.
This encompassed their vegetable, fruit, nut, whole grain, legume, fish, red and processed meat, and alcohol intake.
There were three levels based on how well their diet adhered to the Mediterranean one: zero to three (low), four to five (intermediate) and six to nine (high).
After 25 years, 3,879 people had died.
This included 935 cardiovascular disease (CVD) deaths and 1,531 from cancer.
Analysis showed a higher Mediterranean diet score was associated with a 23 per cent decreased risk of death from any cause, even when accounting for things like weight and height, as well as smoking, physical activity, booze intake and menopausal factors.
This was especially the case for CVD and cancer.
The famously healthy way of eating lessened the risk of dying from cancer by 17 per cent and CVD by 20 per cent.
The effect was also graded. So the more committed women were to the diet, the bigger the benefit.
Dr Mora, a cardiologist at Brigham and Women’s Hospital and professor of medicine at Harvard Medical School, said: “The health benefits of the Mediterranean diet are recognised by medical professionals, and our study offers insights into why the diet may be so beneficial.
“Public health policies should promote the healthful dietary attributes of the Mediterranean diet and should discourage unhealthy adaptations.”
Lead author Shafqat Ahmad, an associate professor of epidemiology at Uppsala University Sweden, added: “Our research provides significant public health insight.
“Even modest changes in established risk factors for metabolic diseases — particularly those linked to small molecule metabolites, inflammation, triglyceride-rich lipoproteins, obesity, and insulin resistance — can yield substantial long-term benefits from following a Mediterranean diet.
“This finding underscores the potential of encouraging healthier dietary habits to reduce the overall risk of mortality.”
The study was published in JAMA Network Open.
How to follow the Mediterranean diet
The Mediterranean diet is rich in plants – think nuts, seeds, fruits, vegetables, whole grains, and legumes.
The main fat is olive oil (usually extra virgin), and the diet usually includes moderate intake of fish, poultry, dairy, eggs and alcohol.
Other meat, sweets, beer, processed foods and refined grains are kept to a minimum.
Features of a Mediterranean lifestyle that may also benefit a person’s health include sharing meals with others, consuming red wine and flavouring foods with herbs and spices rather than salt.
A typical day following a Mediterranean diet may look like this:
BREAKFAST
Yoghurt with granola, banana, figs, almonds, sunflower seeds and peanut butter
LUNCH
Chicken salad with chickpeas, mozzarella, tomato, cucumber, kale, spinach, onion and a slice of wholemeal bread and extra virgin olive oil
DINNER
Grilled sea bass with brown rice, rocket and a glass of red wine
SNACKS
Apple and almond butter, hummus and crackers and boiled egg