New research has provided more evidence that leading a Mediterranean lifestyle could be key to living a longer and healthier life.
Making time for socialising, resting, physical activity and eating a diet rich in fruit, vegetables and whole grains, with low sugar and salt intake, leaves people less likely to die prematurely or die from cancer.
People are also less likely to die as a result of a heart attack or stroke if they have plenty of rest and exercise, and socialise.
The new study examined data on 110,799 adults in the UK Biobank study.
People aged 45 to 70 from England, Wales and Scotland provided detailed information about their diet and lifestyle habits.
The researchers, led by academics from the Universidad Autonoma de Madrid in Spain and Harvard TH Chan School of Public Health in the US, examined information on Mediterranean food consumption.
They also looked at Mediterranean dietary habits such as healthy drinks and limiting salt, and lifestyle habits including regular naps, exercising, and spending time with friends.
Higher total scores in these categories indicated a higher adherence to the Mediterranean lifestyle, the authors said.
People involved in the study were tracked for nine years.
Eat your way to good health - in pictures
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Avocados: These are high in fat with 60 per cent of this being monounsaturated fats. With a proven ability to lower cholesterol and quell hunger pangs, the avocado is arguably one of only a few perfect foods to lose weight. -
Chia seeds: These seeds are full of omega-3, which is essential for allowing movement of all things, including fat, from one cell to the next. In this way omega-3 is crucial for allowing you to burn fat that is already stored in your body. Chia is also fibre-rich, supporting optimal elimination, another key ingredient for weight loss. iStockphoto.com -
Raw cacao: One of the best weight-loss foods in the world, raw cacao is one of the richest sources of magnesium, a vital mineral for optimal functioning of numerous systems within your body, including endocrine, nervous and digestive. It also balances blood sugar, provides energy and gives your mood a boost while helping to suppress excessive appetite. iStockphoto.com -
Seaweed: Seaweed is packed with minerals and extremely detoxifying, but the main ingredient here that is essential for lightness is iodine. Iodine is required by your thyroid to function properly; without iodine your thyroid becomes underactive and your metabolism suffers. Seaweeds are abundant in this mineral, especially kelp, nori and wakame, not forgetting the algaes too, such as chlorella and pirulina, which are powerful for overall health and weight loss. Courtesy iStockphoto.com -
Coconut: For weight-loss, try cold-pressed coconut oil. Taking a tablespoon a day has been shown to boost the function of the liver, which speeds up fat metabolism while increasing thyroid function. iStockphoto.com -
Kale: Kale is packed with nutrients that help to balance blood sugar and provide vital mineral and phytonutrient support that actively creates lightness in your body through cleansing and detoxification. iStockphoto.com -
Almonds: These nuts have been clinically proven to aid weight loss among those who snack on a handful a day. The protein helps keep you feeling satisfied, meaning you crave less food, while the mineral and essential fatty acid content boosts metabolism and aids digestion of fat. iStockphoto.com
About 4,247 people died, including 2,401 from cancer and 731 from cardiovascular disease, which includes heart attacks and strokes.
Researchers found that people who followed a Mediterranean lifestyle were 29 per cent less likely to die early, compared to their peers who did not follow this lifestyle.
They were also 28 per cent less likely to die from cancer, according to the study, which has been published in the journal Mayo Clinic Proceedings.
“This study suggests that it’s possible for non-Mediterranean populations to adopt the Mediterranean diet using locally available products, and to adopt the overall Mediterranean lifestyle within their own cultural contexts,” said lead author Mercedes Sotos Prieto, from the two universities.
“We’re seeing the transferability of the lifestyle and its positive effects on health.”
