This isn't a distant goal—it's the Mediterranean diet, which recent research suggests could be a key to a longer life. The secret to living longer and healthier is as simple as what's on your plate. Picture fresh fruits and vegetables, whole grains, and legumes forming your meals, with the occasional inclusion of fish, poultry, dairy, and eggs, all cooked with rich, golden olive oil. Sweets and red meat become rare indulgences rather than staples.

A recent study, published in The Journal of the American Medical Association (JAMA), has revealed that women who follow a primarily plant-based Mediterranean diet have a 23% lower risk of dying prematurely. The study was led by Shafqat Ahmad from Brigham and Women's Hospital in the United States. It tracked over 25,000 women for up to 25 years. The findings highlight that this diet can reduce cholesterol, obesity, and insulin resistance—all critical risk factors for metabolic disorders such as diabetes and heart disease.

Mediterranean Diet
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The Mediterranean diet focuses on the abundant consumption of nuts, fruits, vegetables, whole grains, and legumes. Meals are typically prepared with olive oil and include moderate amounts of fish, poultry, dairy, and eggs. Red meat and sweets are consumed sparingly. This dietary pattern not only lowers the risk of metabolic disorders but also reduces the risk of death from cancer in women.

"Our research shows that even small changes in diet can have big long-term benefits. Encouraging healthier eating habits can help reduce the overall risk of death," said lead author Shafqat Ahmad.

The participants of the study were women aged 45 and older at the beginning of the Women's Health Study. They provided detailed information about their weight, height, body mass index, lifestyle, and medical and social history. Their blood pressure was measured to provide details on their health status. To find into the reasons behind the Mediterranean diet's benefits, researchers examined over 30 biomarkers related to metabolism and inflammation, such as lipids and insulin resistance.

The authors stated, "In this large study of over 25,000 initially healthy US women, we found that sticking closely to the Mediterranean diet was linked to a 23% lower risk of dying from any cause."

Although the study primarily involved middle-aged and older, well-educated, non-Hispanic white women, its large sample size and long duration lend strong credibility to the results.

Senior author Samia Mora, a cardiologist at Brigham and Women's Hospital, remarked, "Medical professionals recognize the health benefits of the Mediterranean diet, and our study provides insights into why it may be so beneficial."

This research not only lists the well-documented benefits of the Mediterranean diet but also provides a deeper understanding of why it is so advantageous. By focusing on various biomarkers associated with metabolism and inflammation, the study highlights the mechanisms through which the diet exerts its protective effects.

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