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Eat Mediterranean style for a longer life

Mediterranean diet, olive oil, olives, sardines, feta cheese, vegetables

Sunshine, beautiful scenery and relaxation all help, but it’s the Mediterranean diet that really boosts your health on holiday

The Mediterranean diet, rich in olive oil, fresh vegetables and fish, has long been considered beneficial to health. Now findings from one of the biggest studies of its kind have confirmed that eating the Mediterranean way helps people live longer.

In the first study of this scale to look at the effects of a Mediterranean diet on death rates in the US researchers looked at the diets of 380,296 American men and women, aged 50 to 71. The results, published in the Archives of Internal Medicine, showed that those whose eating habits most closely resembled a traditional Mediterranean diet cut their chances of death over a five year period. The protective effects were similar for both men and women but particularly noticeable in smokers.

Volunteers completed questionnaires about their diet, alcohol consumption, weight and smoking habits. Individuals were then rated based on how closely their diets resembled the traditional Mediterranean ideal.

Points were awarded for those with diets rich in fresh vegetables, grains, fruits, nuts and fish. Higher scores were given for consuming less saturated fat, meat and fewer dairy products. Having a moderate amount of alcohol each day, however, was encouraged and also accrued points.

Those with the most points were less likely to die of any cause during the five years, including cancer and cardiovascular disease. Men whose diets most resembled the Mediterranean ideal were 21 percent less likely to die than men whose diets had the least Mediterranean features. Similar results were found in the women who were 21 per cent less likely to die from cardiovascular disease and 14 per cent less likely to die from cancer.

While the effects were particularly pronounced for smokers, those who were obese didn’t appear to benefit at all.

The Mediterranean diet is high in healthy fats such as those in olive oil and low in red meat and dairy products. Alcohol, particularly red wine, is widely drunk, but in moderation.

'This is not the first time the Mediterranean diet has been hailed as good for us. Previous research has found that the diet reduces cholesterol in the blood vessels, keeping arteries clear and healthy,' says Nigel Denby of the British Dietetic Association.

In 2006, US researchers found the diet reduced the risk of Alzheimer's. A further study in December 2007 found that virgin olive oil – the main fat in the Mediterranean diet - boosted levels of ‘good’ cholesterol in the blood and was richer than refined olive oil in polyphenols – an antioxidant chemical in plants that is believed to reduce the risks of cancer and heart disease.

It’s easy to go Mediterranean by making simple changes to your diet, says dietician Nigel Denby.

  1. Dip your bread in olive oil or drizzle it over toast rather than using margarine or butter. Choose an extra-virgin oil - the oil from the first press of the olives - as this contains higher levels of antioxidants and is less refined.
  2. Cut back on red or processed meat and up your intake of fresh fish instead.
  3. If you enjoy a drink, make it a heart-healthy glass of red wine.
  4. Increase your intake of fresh vegetables – salad leaves, tomatoes, olives and courgettes all feature heavily in the Mediterranean diet. Greeks average nine servings of vegetables a day.
  5. Opt for simple dishes, cooked from scratch with fewer but fresh ingredients.
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Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.

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