The “Mediterranean diet” is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea, particularly Southern Italy, Greece, and Spain. It is characterized by a high consumption of fruits and vegetables, whole grains, legumes, and nuts. In this diet, olive oil is a key source of fat, and moderate amounts of fish and poultry are included, while red meat and processed foods are limited. Additionally, the diet often includes red wine consumed in moderation.

Recent research published in the Mayo Clinic Proceedings analyzed the link between the Mediterranean Diet and all-cause mortality, as well as cardiovascular and cancer-specific mortality. This research found that each quartile of better adherence to the Mediterranean lifestyle showed a dose-dependent decrease in all-cause mortality when compared to study participants in the lowest quartile. For instance, the 2nd quartile was linked to an 11% drop in overall mortality and a 29% drop in the most devoted. A similar dose-dependent effect on cancer-specific mortality was observed; there was a 10% reduction in the 2nd quartile and a 28% reduction in the highest quartile of adherence .

Additionally, each individual component of the Mediterranean lifestyle, including the intake of specific foods (e.g., fruits and whole grains), dietary habits (e.g., limiting sugar and salt), and non-dietary components (e.g., physical activity, naps, time with friends, etc.) was independently associated with reduced all-cause and cancer-specific mortality. The 3rd component (physical activity, social interactions, etc.) was most strongly associated with risk reduction, and also associated with a lower cardiovascular mortality.

Numerous other studies have investigated the health benefits of the Mediterranean diet, and it has been associated with various positive outcomes, including a reduced risk of chronic diseases and mortality.

Here's how the Mediterranean diet may affect mortality risk:

Reduced Risk of Cardiovascular Disease

The Mediterranean diet has been consistently linked to a lower risk of cardiovascular diseases, such as heart disease and stroke. The high intake of fruits, vegetables, and olive oil, along with moderate consumption of fish, contributes to positive cardiovascular health.

Improved Lipid Profiles

The Mediterranean diet is associated with favorable changes in blood lipid profiles, including increased levels of HDL (good) cholesterol and decreased levels of LDL (bad) cholesterol.

Lower Blood Pressure

The Mediterranean diet has been shown to have a positive impact on blood pressure, contributing to the prevention of hypertension.

Anti-Inflammatory Effects

The foods included in the Mediterranean diet, particularly fruits, vegetables, and olive oil, have anti-inflammatory properties. Chronic inflammation is a factor in many diseases, including those leading to mortality, thus increased intake of these foods decreases the risk for chronic inflammation.

Weight Management

The Mediterranean diet, rich in fiber and healthy fats, may contribute to better weight management, which is a key factor in preventing various chronic diseases.

Antioxidant Properties

The Mediterranean diet is rich in foods that provide antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases.

Several large-scale studies and systematic reviews have supported the association between adherence to the Mediterranean diet and a lower risk of mortality. For example, a study published in the British Medical Journal in 2019 found that a higher adherence to the Mediterranean diet was associated with a lower risk of all-cause mortality.

It's important to note that the Mediterranean diet is just one approach to healthy eating, and individual responses to dietary patterns can vary. Additionally, you might benefit from adding specific nutritional supplements high in Mediterranean-rich nutrients. If you are considering targeted supplementation, we recommend:

Dr. Mercola-Blood Pressure Support

MegaFood-Turmeric Curcumin Minis, Whole Body

Metagenics-Perfect Protein Pea & Rice Choc

If you are considering making significant changes to your diet, consider scheduling an appointment with one of our trained Nutritional Therapy Practitioners who are ready to support you in reaching your nutrition and wellness goals.

About the author.
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.

REFERENCES:

1. Maroto-Rodriguez, J., Delgado-Velandia, M., Ortolá, R.,Perez-Cornago, A., Kales, S. N., Rodríguez-Artalejo, F., & Sotos-Prieto, M. (2023). Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality: A Prospective Study from the UK Biobank. Mayo Clinic proceeding, S0025-6196(23)00305. Advanced online publication. https://doi.org/10.1016/j.mayocp.2023.05.031
2. Soltani, S., Jayedi, A., Shab-Bidar, S., Becerra-Tomás, N., &amp; Salas-Salvadó, J. (2019). Adherence to the Mediterranean Diet in Relation to All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. <em> Advances in nutrition (Bethesda, Md.), 10(6), 1029–1039. https://doi.org/10.1093/advances/nmz041