A large U.S. prospective study in JAMA Network Open following more than 25,000 women for nearly 25 years shows that high adherence to the Mediterranean diet is associated with a 23% lower risk of all-cause mortality compared with low adherence.
The effect is not only about living longer, but about gaining more healthy years, which is, of course, a central goal in longevity. Reduced risk of both cardiovascular disease and cancer explained a substantial part of the association.
The researchers also examined biological mechanisms and found that an improved inflammatory profile, favourable metabolites, better blood lipids, lower insulin resistance, and a more stable body weight accounted for a significant share of the effect. In other words, dietary choices seem to influence fundamental ageing processes, not just individual risk factors.
What does “Mediterranean diet” mean?
The Mediterranean diet is characterised by a high intake of vegetables, fruit, legumes, whole grains, nuts, and olive oil; moderate intake of fish and seafood; limited intake of red meat and processed foods; and a low proportion of sugar and ultra-processed foods. It’s less a strict diet and more a sustainable way of eating that supports metabolic, cardiovascular, and inflammatory health over time.
For anyone looking to optimise healthspan and longevity, a Mediterranean-inspired eating pattern is one of the most evidence-based tools we have, simple in theory, powerful in practice.
.png)
.png)
.png)
