Want to lower your risk of death? Women, try a Mediterranean diet.

Health in a Heartbeat

If you’re a woman who needs another reason to shovel in those fruits and veggies or forgo that triple fudge brownie, this is it.

New research has shown that higher adherence to a Mediterranean diet can reduce overall mortality rates in women by 23%.

A study published in JAMA Network followed over 25,000 women for 25 years, observing their food choices and assigning points based on adherence to a Mediterranean diet.

Participants were given one point for above average vegetable, fruit, nut, whole grain, legume, and fish intake and one point for below-average red and processed meat intake. Participants earned a point if their alcohol consumption fell within a specified range.

The women were categorized by their Mediterranean diet adherence based on the points they received. A score of 0 to 3 meant low adherence, 4 to 5 was intermediate and a score of 6 to 9 was high.

Each woman also completed a health questionnaire twice during the first year and once every year after, and deaths were recorded.

Researchers found that a higher adherence score was associated with a decreased risk of overall death, cardiovascular disease, and cancer mortality. This was true even after adjustments were made for variables like smoking and physical activity.

Following a Mediterranean diet also provides a host of other health benefits. While avoiding an early grave, you’ll also be improving brain health, supporting a healthy body weight, and lowering the risk of stroke.

And no need to give up taste for health. The Mediterranean diet is popular for being simultaneously tasty and good for you.