This year again, the Mediterranean diet has been voted the best diet in the world. Also called the Cretan diet, it gives pride of place to seasonal fruits and vegetables, wholemeal pasta, dried fruits and vegetables, fatty fish (salmon, herring, etc.) and vegetable oils. Conversely, it relies on a reduction in red meat, refined and processed foods, and dairy products.
This diet composed of fresh foods also guarantees varied and balanced intake. A good equation to fill up on vitamins, antioxidants, fiber, omega-3, etc. In addition, by limiting ultra-processed foods, the Mediterranean diet helps control the consumption of salt, fat and sugar, thus reducing the risk of cardiovascular disease.
Recently, studies have come to confer other benefits on this diet. According to findings published in the journal Heart, following the rules of the Mediterranean diet reduced the risk of cardiovascular disease and death by nearly 25% in women. To reach this conclusion, the scientists analyzed data from sixteen studies published between 2003 and 2021.
In total, this research involved more than 700,000 women followed for approximately twelve years. Specifically, the researchers found that following this diet was associated with a 24% lower risk of cardiovascular disease and a 23% lower risk of death from any cause.
The risk of coronary heart disease was 25% lower, while the risk of stroke was also lower. To explain this beneficial correlation, the study authors point to the effects of antioxidants and the gut microbiome on inflammation and cardiovascular risk factors.
On March 14, 2023, another study was published in BMC Medicine, which suggests that a Mediterranean diet may have a protective effect against dementia. “The results of this large population-based study underscore the long-term brain health benefits of consuming a Mediterranean diet, which is rich in fruits, vegetables, whole grains and healthy fats,” summarized the joint lead author of the study, Dr Janice Ranson, senior researcher at the University of Exeter, in remarks relayed by the Guardian.
And to confirm: “The protective effect of this diet against dementia was evident, regardless of a person’s genetic risk, and it is therefore likely to be a beneficial lifestyle choice for people looking to make healthy food choices and reduce their risk of dementia. »
In total, data from more than 60,000 people was analyzed and researchers found that those who followed a strict Mediterranean diet had a 23% lower risk of developing dementia than those who ate differently.
