- Adherence to the Mediterranean diet is
associated with a reduced risk of mortality, according to a recent study.
- The Mediterranean diet helps reduce
cardiometabolic risk factors, including insulin resistance, BMI, and blood
pressure.
- The diet emphasizes high consumption of
vegetables, fruits, whole grains, and heart-healthy fats.
Mediterranean Diet and
Mortality Reduction
A recent study has shown that
higher adherence to the Mediterranean diet correlates with a reduced risk of
all-cause mortality. The findings were published in JAMA
Network Open on May 31.
Researchers examined health
data from 25,315 women, which included blood samples, biomarker measurements,
and dietary information collected between 1993 and 1996. These women were
followed for 25 years. The results indicated a 23% reduction in all-cause
mortality risk, partially attributable to cardiometabolic risk factors such as
inflammation, insulin resistance, metabolism, and body mass index (BMI).
Health Benefits of the
Mediterranean Diet
Nicole Roach, a registered
dietitian at Northwell Lenox Hill Hospital, stated, "When it comes to
cardiovascular disease, there are various modifiable risk factors—meaning we
have control over them. Diet is a major modifiable risk factor."
To combat cardiovascular
disease, the Mediterranean diet is often recommended. There are numerous
benefits to following this diet:
- Lowering "bad cholesterol":
The Mediterranean diet avoids foods rich in saturated fat, helping lower
LDL cholesterol, often known as "bad cholesterol."
- Increasing "good cholesterol":
The diet can help raise HDL cholesterol, known as "good
cholesterol."
- Promoting weight loss:
The diet encourages healthier, more nutritious food choices, which can aid
in weight loss or maintaining a healthy weight.
- Lowering blood pressure:
The diet helps reduce blood pressure by avoiding processed foods, which
often contain high sodium levels due to added salt.
- Increasing fiber intake: Rich
in whole fruits and vegetables, the diet increases fiber intake,
supporting bowel movements, gut health, blood sugar management, and
satiety, which can aid in weight loss or maintenance.
- Decreasing inflammation:
Foods with anti-inflammatory
properties in the diet help reduce overall inflammation in the body,
benefiting heart health and reducing the risk of various cancers.
- Supporting brain health:
The diet may improve mood, cognitive function, and healthy brain aging.
"All of these benefits of
the Mediterranean diet can result in improved heart health as well as overall
health," Roach noted.
Study Findings on the
Mediterranean Diet and Mortality
The study suggested that the
diet helped reduce inflammation, triglyceride-rich lipoproteins, insulin
resistance, and BMI. These factors likely contributed to the observed lower
mortality risk in individuals with higher adherence to this diet.
Marie-Pierre
St-Onge, associate professor of nutritional medicine at Columbia University
Vagelos College of Physicians and Surgeons, explained, "The blood
metabolites measured explained some of the effects of the Mediterranean diet on
mortality. This included lower levels of molecules involved in inflammation and
lipids that cause arterial deposits leading to heart disease. Lower blood
pressure and better glucose control also contribute to the reduced risk of
mortality."
John
Higgins, MD, a sports cardiologist at UTHealth Houston, agreed, stating,
"Improved cardiovascular risk factors (blood pressure, cholesterol, blood
glucose) and improved vascular function, coagulation profile, and lower
inflammatory markers result in lower rates of cardiovascular events (heart
attack, stroke, peripheral arterial disease)."
Metabolic and Inflammatory
Biomarkers
In the study, researchers found
that improvements in blood pressure, HDL and LDL cholesterol, and blood glucose
control (e.g., hemoglobin A1C) were not as strongly linked to reduced mortality
risk from adherence to the Mediterranean diet as some other biomarkers.
However, previous studies have reported such associations.
Specifically, the researchers
identified that biomarkers of metabolism and inflammation, triglyceride-rich
lipoproteins, insulin resistance, and BMI may significantly contribute to the
reduced mortality risk associated with the Mediterranean diet.
"The Mediterranean diet
is rich in many nutrients and dietary components like polyphenols, which have
anti-inflammatory properties," said St-Onge. "It is high in fiber and
low in sugar, which contribute to better glucose control, and is low in
saturated fat while being higher in monounsaturated fat, producing a better
lipid profile with lower LDL cholesterol and triglycerides and higher HDL
cholesterol."
Foundations of the
Mediterranean Diet
The Mediterranean diet
includes foods such as fatty fish, nuts, extra virgin olive oil, legumes,
vegetables, and fruit. Julia Zumpano, a registered dietitian with the Cleveland
Clinic Center for Human Nutrition, emphasized that foods high in omega-3 fatty
acids, such as certain fish, walnuts, flax seeds, and chia seeds, combined with
foods that reduce inflammation, such as legumes, fruits, and vegetables,
"have been shown to reduce blood sugars, reduce insulin, improve gut
health and regularity."
Zumpano also recommends
consuming whole grains and minimally processed foods while avoiding commercial
baked goods, sugar-sweetened beverages, and processed meats, which increase
inflammation, blood sugars, triglycerides, weight, and the risk of chronic
diseases.
Takeaway
A new study has found that adherence
to the Mediterranean diet is associated with a decreased risk of all-cause
mortality in women. The Mediterranean diet helps reduce cardiometabolic risk
factors such as insulin resistance, BMI, and inflammation. However, other
factors like family history, exercise habits, and lifestyle should also be
considered.
By embracing the Mediterranean
diet, you can potentially improve your overall health and reduce the risk of
various diseases, leading to a longer, healthier life.
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