Impact of the Mediterranean Diet on Women's Mortality Risk and Cardiometabolic Health
A recent study, Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women in Nutrition, Obesity and Exercise" looked into the correlation between the compliance to the Mediterranean diet and the overall death risk in a group of 25,315 women over a span of 25 years. The study revealed that a higher level of adherence to this diet was associated with a 23% decrease in overall mortality risk, which was partially attributed to various cardiometabolic risk factors. Specifically, small molecule metabolites, inflammation, triglyceride-rich lipoproteins, insulin resistance, and body mass index were the major factors contributing to this reduced risk. However, standard cholesterol or glycemic measures had a minor role. This indicates that the Mediterranean diet could be advantageous in decreasing mortality risk in women, especially due to its influence on specific cardiometabolic risk factors.
The Mediterranean diet, rich in monounsaturated fats and omega-3 fatty acids, is known to lower the levels of low-density lipoprotein (LDL) cholesterol—also known as "bad" cholesterol, which can accumulate in your arteries. This diet also aids in reducing blood pressure and triglyceride levels, thus decreasing the risk of heart disease and stroke.
Being high in dietary fiber, the Mediterranean diet induces feelings of satiety and assists in weight control. It emphasizes portion control and balanced nutrition, which are crucial for maintaining a healthy weight.
The diet helps maintain healthy blood sugar levels due to its emphasis on whole grains, fruits, and vegetables, which are low in simple sugars and high in fiber. This can help prevent and manage type 2 diabetes.
The antioxidants present in the Mediterranean diet guard against cell damage and decrease the risk of Alzheimer's and Parkinson's diseases. The diet's healthy fats also boost brain health and function. These antioxidants and anti-inflammatory compounds also shield against cancer, including breast and colorectal cancers.
High in fiber, the diet encourages a healthy digestive system and a lower risk of constipation and diverticular disease. Studies suggest that the Mediterranean diet is linked to increased longevity, likely due to its ability to help prevent chronic diseases and enhance overall health.
The Mediterranean diet has been found to lower biomarkers as it is rich in fruits, vegetables, whole grains, and lean proteins, providing various vitamins, minerals, and antioxidants. These nutrients can help regulate metabolic processes and decrease levels of harmful metabolites in the body. This diet is also high in omega-3 fatty acids, which have anti-inflammatory properties. The Mediterranean diet, being low in saturated fat and high in monosaturated fats and dietary fiber, helps lower levels of triglyceride-rich lipoproteins, which are a risk factor for cardiovascular disease. A fiber-rich diet also slows the absorption of sugar into the bloodstream and can help manage blood sugar. Monosaturated fats, found in olives and nuts, have been linked to improved insulin sensitivity. Finally, a high-fiber diet induces feelings of fullness, thereby controlling caloric intake and aiding in weight management.
Regarding the study, here are some potential explanations for why standard cholesterol or glycemic measures had only minor contributions.
Standard cholesterol or glycemic measures may not consider individual differences in metabolism and lifestyle factors (diet, exercise, stress). Certain medications can impact cholesterol and blood sugar levels. Health conditions such as thyroid disorders or hormonal imbalances (perimenopause/ menopause) can affect cholesterol and blood sugar levels. Certain genetic predispositions can affect cholesterol and blood sugar levels. Cholesterol and blood sugar can fluctuate with age. Alcohol and smoking can also affect the levels of cholesterol and blood sugar.
