For decades, the Mediterranean diet has been inspired by traditional dietary patterns in 21 countries bordering the Mediterranean coast, led by Greece, southern Italy and Spain; it is rich in whole grains, fresh vegetables and fruits, legumes, nuts, olive oil and fish, moderate in poultry, eggs and dairy products, and limited in red meat, saturated fat and processed foods.

This diet is one of the best diets for lifestyle, whether to reduce excess weight, or reduce the incidence of heart disease, stroke and type II diabetes. But many do not know the benefits of this Mediterranean diet for women specifically.

The World Health Organization has declared heart disease to be a leading cause of death for women and men worldwide, and in 2020, one in 5 deaths among women in the United States was due to heart disease.

After reviewing 16 studies published between 2003 and 2021, out of 190 related studies, involving more than 700,18 women over the age of 12, mainly from the United States and Europe, who were followed for more than 25 years, extensive scientific research, published in the British Medical Journal in March, showed that the Mediterranean diet has different protective effects on women compared to men "in terms of reducing cardiovascular disease rates and reducing premature death by <>%."

Growing evidence that adherence to coastal dietary pattern is associated with a lower risk of many cancers (Pixaby)

Benefits of the Mediterranean Diet for Women

The researchers, led by Sarah Zaman, cardiologist and associate professor at the University of Sydney, explained that "common risk factors among females, such as early menopause and preeclampsia, can increase the risk of cardiovascular disease."

"Focusing on heart health is key for women to help prevent cardiovascular injuries such as heart attacks and strokes," said Dr. Wafi Momen, a cardiologist in Houston, stressing that following the Mediterranean diet, in particular, is associated with a lower risk of heart disease, "as the antioxidant properties and microbiome effects it contains help reduce inflammation that promotes plaque buildup in blood vessels and leads to coronary atherosclerosis."

Research since 2014 has found an association between the Mediterranean diet and a range of women's health benefits, "making women who follow the Mediterranean diet younger than others," along with the following benefits.

  • Reduced cancer risk: There is growing evidence that adherence to this coastal dietary pattern is associated with a lower risk of many cancers, especially breast cancer, which is more common in women and the second leading cause of death among women. Research published in 2016 also noted that "women whose eating habits resemble the Mediterranean diet were less likely to develop breast cancer than those who followed a low-fat diet."
  • Strengthen bones: Those on the Mediterranean diet usually eat more dairy products than those on a traditional diet, especially cheese and yogurt, "which may be a reason why women on the Mediterranean diet are less likely to develop hip fractures." According to Texas Health, a 16-year study showed that "women who adhered more to the Mediterranean diet were 29 percent less likely to have a hip fracture than women who did not."
  • Eye health: According to Texas Health, the American Academy of Ophthalmology reports that key foods in the Mediterranean diet, such as dark leafy vegetables, oranges, peppers and sweet potatoes, "are superfoods for eye health due to their high levels of antioxidants."
  • Fertility Boosting: This diet is a great foundation for a safe pregnancy, plus it may help boost fertility, based on research in 2018 that noted that "women who followed a Mediterranean diet in the six months prior to assisted reproductive therapy had a 65% to 68% better chance of conceiving and having a healthy baby than women who did not."

The Mediterranean diet is essential for a safe pregnancy (Pixaby)

Moderation is a prerequisite

Research has confirmed the beneficial role of the Mediterranean diet, with a study published in early March finding a link between this diet and helping people with multiple sclerosis "reduce memory loss and ward off damage to their thinking skills." Another study in the same month linked adherence to the Mediterranean diet to a 23% lower risk of dementia.

However, researchers in Italy combined the results of three major studies on the eating patterns of more than 3,5 women in Europe in 2015, and found that "those who strictly adhered to the Mediterranean diet were more than 50% more likely to develop endometrial cancer than those who followed it in moderation."

Therefore, experts believe that the best is to incorporate the basics of the Mediterranean diet into the daily routine in the following ways:

  • Eat nuts full of protein, fiber and omega-3s, such as almonds, walnuts or pistachios, as a snack.
  • Eat a lot of vegetables at least two meals a day, with the addition of a spray of healthy oil.
  • Exercise is an important and essential part of the Mediterranean diet.
  • Replace cooking oil and choose healthy alternatives such as olive oil or avocado, replace processed foods and saturated fats and consume fresh fruits and vegetables, trans fats and seafood, as recommended by Sabrina Islam, assistant professor at Temple University School of Medicine.
  • Limit sugars and red meat, and eat 100 to 200 grams of seafood and fatty fish, such as salmon, up to 3 times a week, Sabrina Islam also recommends.