Recipe for Longevity
Study: Mediterranean Diet Leads to Longer, Better Lives

By John McKenzie

ABC News.com

Sept. 22, 2004 — While Americans debate low-carb diets and low-fat diets, research published in the Journal of the American Medical Association (JAMA) found for the first time that a "Mediterranean diet" can help even the elderly live longer.

Dr. Eric Rimm, an epidemiologist at the Harvard School of Public Health who reviewed the European studies, told ABC News: "I think the scientists, if anything, are coming down on the side of 'enough with the fad diets, let's stick with something we know has worked and worked for centuries.' "
The Mediterranean diet features: fruits, vegetables, fish, chicken, whole grain bread, and plenty of unsaturated fats from nuts and olive oil. The diet contains little red meat or dairy products.

In one of the JAMA studies, people following a Mediterranean diet for two years lowered their weight, cholesterol, blood pressure and blood sugar levels. The diet also resulted in improved blood vessel function and reduced inflammation in the body.

"These factors are very important in lowering the risk of heart disease and other chronic diseases," said Rimm.
Indeed, in a separate study, researchers found that among people 70 to 90 years old, those following the Mediterranean diet were 23 percent less likely to die during a two-year period.

"That's a huge increase," said Dr. Tom Perls of Boston University Medical Center. "We've known the Mediterranean diet has been a very healthy one, but I think it's a big surprise to most of us the tremendous impact the Mediterranean diet has on risk reduction."
When people added other healthful habits — moderate alcohol consumption (two to three drinks a day), no smoking, and regular physical activity — they actually lowered their risk of dying by 65 percent during the two years.

Other research in the journal showed that regular, mild exercise — 30 minutes of walking a day — may protect the brain from memory loss, even Alzheimer's disease. And the more physical activity, the greater the protection.
Together, the studies provide some of the strongest evidence yet that basic lifestyle changes can help even older people live a longer, healthier life.