Mediterranean Diet Reduces Risk of Death by One-Fifth in Women: Study - Video

In a new study, published in the journal JAMA, Investigators from Brigham and Women’s Hospital identified and assessed underlying mechanisms that may explain the Mediterranean diet’s 23 percent reduction in all-cause mortality risk for women.

The health benefits of the Mediterranean diet have been reported in multiple studies, but there is limited long-term data of its effects in women and little understanding of why the diet may reduce the risk of death.

The Mediterranean diet is a plant-based diverse diet that is rich in plants (nuts, seeds, fruits, vegetables, whole grains, legumes). The main fat is olive oil (usually extra virgin), and the diet additionally includes a moderate intake of fish, poultry, dairy, eggs, and alcohol, and rare consumption of meats, sweets, and processed foods.

The study looked at the long-term benefits of following a Mediterranean diet in women, as part of the Women’s Health Study. Researchers examined around 40 biomarkers to understand how this diet improves health.

The biggest health benefits came from improvements in metabolism and inflammation. Other significant factors included triglyceride levels, body fat, and insulin resistance changes. Smaller contributions came from changes in branched-chain amino acids, HDL and LDL cholesterol, blood sugar levels, and blood pressure.

“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,” said lead author Shafqat Ahmad.

“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 with benefit for both cancer and cardiovascular mortality, the top causes of death in women (and men). The health benefits of the Mediterranean diet are recognized by medical professionals, and our study offers insights into why the diet may be so beneficial,” said senior author Samia Mora.

Reference: Ahmad S, Moorthy MV, Lee I, et al. Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women. JAMA Netw Open. 2024;7(5):e2414322. doi:10.1001/jamanetworkopen.2024.14322