How to Live Longer: Eating Modified Mediterranean Diet Considered Key to Longevity

Mediterranean diet has always been linked to a longer life. A study, entitled "Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables," showed that the Mediterranean diet is the gold standard in preventive medicine because of the harmonic combination of several elements of anti-inflammatory and antioxidants properties.

The study found that it reduces the risk of myocardial infarction, stroke, mortality, heart failure, and disability. It overwhelms the nutrients in a single food item. After all, the whole is greater than the sum of its parts.

As the name suggests, the Mediterranean diet is the traditional healthy living habits of people from countries bordering the Mediterranean Sea, like France, Greece, Italy, and Spain. Although, the recipe may vary from region to region.

Generally, this diet is high in beans, cereals, fruits, vegetables, grains, legumes, nuts, fish, and unsaturated fats, such as olive. It is also a diet that is low in meat and dairy foods intake.

But recently, researchers said that a modified Mediterranean diet could improve survival outcomes. This may be the secret to longevity.

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Modified Mediterranean Diet Is The Key To Live A Longer Life

Modified Mediterranean Diet: Secret to Longevity

A study published in the British Medical Journal (BMJ), entitled "Modified Mediterranean diet and survival: EPIC-elderly prospective cohort study," explored the longevity benefits of a modified Mediterranean diet to see if adherence to this diet is associated with longer life expectancy among elderly Europeans.

According to Express, the modified Mediterranean diet in the study is defined as the diet wherein unsaturated fats were substituted for monounsaturated fats, which provide important fatty acids and fat-soluble vitamins.

Foods rich in monounsaturated fats include almonds, avocados, cashews, hazelnuts, olives, olive oil, peanuts, pistachios, and rapeseed oil.

There were about 74,607 men and women aged 60 and up in the study without coronary heart disease, cancer, or stroke. Researchers studied the participants' dietary intake from nine European countries in the United Kingdom, Sweden, Spain, Denmark, France, Germany, Greece, Italy, and the Netherlands.

They found that the modified Mediterranean diet is associated with the increased survival rate among older people across Europe.

ALSO READ: People Who Follow Mediterranean Diet Have up to 50% Lower Chances of Cognitive Decline

Defining Monounsaturated Fats

Monounsaturated fats (MUFA) are a type of unsaturated fat with only one double bond, Healthline reported. There are many types of MUFE, including Oleic acid that comprises 90% of those found in the diet. Other types also are palmitoleic acid and vaccenic acid.

Although there are many foods rich in monounsaturated fats, usually foods contain a combination of various fats as only a few contain only one type of fat.

For instance, olive oil is rich in MUFA but also contains other types of fat. It is also an example of unsaturated fat-rich food.

These different fats have different health benefits. In particular, monounsaturated fats have been shown to have a number of health benefits.

According to Healthline, it can help reduce weight, reduce risk factors for heart disease and cancer, helps improve insulin sensitivity, and may reduce inflammation.