According to a recent study from the Harvard School of Public Health, a Mediterranean diet, rich in fish, nuts, vegetables, and fruits, would reduce the chances of developing chronic diseases later in life. Researchers tracked the dietary habits and lifestyles of over 10,000 middle-aged women for 15 years. Every two years, the women filled out detailed questionnaires describing their diet. Over these 15 years of study, the researchers analyzed the links between diet and the development of chronic diseases, such as Parkinson's disease, cancers, cardiovascular diseases, or lung diseases. The women also underwent a battery of tests during this study to assess their memory as well as their physical activity, meaning their ability to move and stay active.
The researchers concluded that women who adopted a Mediterranean diet from their fifties were about 40% more likely to age without developing chronic diseases, without being hindered by physical problems, or without suffering from memory disorders compared to women who did not follow this Mediterranean diet. This study was published on November 5, 2013, in the "Annals of Internal Medicine" journal by Fran Grodstein and Meir Stampfer of the Harvard School of Public Health. During an interview, Fran Grodstein, co-author of the study, emphasized that the implications of the study were broad. "This really suggests that a healthy diet can help improve several aspects of your health and your ability to stay fit as you age."
What does the Mediterranean diet really consist of? Principles of the Mediterranean diet (dietary principles) and type of diet according to the Lyon Diet Heart Study:
- Avoid butter, cream (and all foods in which they are hidden). Replace with olive oil.
- Exclusive use of olive oil and rapeseed oil (source of ALA).
- Choose low-fat dairy products (blue-white-heart line or organic).
- Control cheese consumption: prefer goat cheese, one portion per day maximum.
- Eliminate deli meats (except lean ham).
- Moderate consumption of red meat (once a day and prefer poultry and lean meats).
- 2 to 3 times a week, consume fish or another seafood product (instead of lean meat or poultry), and preferably choose wild fatty fish (source of EPA + DHA): sardine, mackerel, tuna, herring, salmon.
- Maximum 3 to 5 eggs per week (including those used in cooking, and to be consumed instead of meat).
- Large portions of fresh fruits and vegetables are recommended (at every meal).
- Nuts, hazelnuts, almonds, and other oilseeds (unsalted) can be consumed daily in small quantities.
- Increase consumption of legumes (chickpeas, split peas, lentils, beans, etc.).
- Consume red wine, one glass with each meal.
- Use garlic, onion, and herbs (thyme, rosemary, etc.) for cooking.
- Focus each meal on vegetables (fresh and dried) and fruits, whole grains (whole bread, rice, pasta, bulgur, quinoa).
The benefits of the Mediterranean diet:
- Very good intake of high-quality fatty acids.
- Rich in minerals, trace elements, antioxidants, fiber, and vitamins.
- Excellent ally against cardiovascular diseases and cellular aging.
- Prevention of diseases.
- Simple diet to follow without causing monotony.
- Appetite regulation.
Sources: Harvard School of Public Health, The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.