Running head: THE MEDITERRANEAN DIET IN LONGEVITY

The Mediterranean Diet in Longevity

Gabrielle Garcia
March 3, 2015
Georgia Southern University

THE MEDITERRANEAN DIET IN LONGEVITY

The Mediterranean Diet is widely known for its health benefits, but what about the
Mediterranean Diet increases longevity more than any other eating pattern? In other words, what
exactly do the combination of foods that constitute a Mediterranean Diet do to those who
practice it? There have been countless studies on the effects of the Mediterranean Diet to support
its fountain of youth properties which other countries have taken into account and began
integrating components of the Mediterranean Diet into their native cuisines. The Mediterranean
Diet has been associated with decreased risks of chronic diseases such as cardiovascular disease,
cancer, metabolic syndrome, depression, and neurodegenerative diseases like Alzheimers and
Parkinsons (Chedraui & Perez-Lopez, 2013). Because of these benefits, the Mediterranean Diet
improves overall health which in turn, leads to a longer life-span.
What is known as the Mediterranean Diet today began in the olive oil growing regions of
the Mediterranean in the late 1950s and early 1960s before the effects of fast food globalization
(Leonhauser, Dorandt, Willmund, & Honsel, 2004). It was discovered that people in these areas
had a lower prevalence of coronary heart disease and cancer as well as a higher life expectancy
which was surprising since medical care did not meet western standards at the time (Leonhauser
et al., 2004). Studies then found that the health benefits could be credited to the Mediterranean
Diet and lifestyle (Leonhauser et al., 2004). The Mediterranean Diet is characterized by a high
consumption of fruits, vegetables, legumes, nuts, whole grain cereals, and olive oil, moderate
consumption of fish, poultry, dairy products, and wine, and low consumption of red meat
(Chrysohoou & Stefanadis, 2013). It is important to note that physical activity is also included in
the Mediterranean Diet food pyramid as a daily essential.
The Mediterranean Diet as a whole has been linked to a number of health benefits such as
a reduction in heart disease, cancer, metabolic syndrome, blood pressure, obesity, rheumatoid
arthritis, Alzheimers disease, Parkinsons diseases, and ultimately, mortality (Perez-Lopez et al.,

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2009). Studies have shown that greater adherence to the Mediterranean Diet was associated with
a 21% reduction in mortality and more specifically, a 34% reduction in cardiovascular mortality
(Chrysohoou & Stefanadis, 2013). Other studies found that the Mediterranean Diet lowers the
risk of cancer mortality by 6% and Alzheimers and Parkinsons disease by 13% (Perez-Lopez et
al., 2009). Also, the Mediterranean Diet appears to help protect telomere length which is a
biomarker of aging and is associated with a lower incidence of chronic illness (Chrysohoou &
Stefanadis, 2013). Although specific foods of the Mediterranean Diet have their own beneficial
effect on health, they, alone, are not enough to change the incidence of death (Vesa et al., 2009).
It is found that the combination of all nutrients that comprise the Mediterranean Diet is what
makes it effective (Vesa et al., 2009). Studies have shown that regular practice of the
Mediterranean Diet overall has a higher influence on longevity than single nutrients (Leonhauser
et al., 2004), but the following categories have shown a direct correlation between components
of the Mediterranean Diet and health benefits that prevent aging and degeneration and increased
longevity (Chedraui & Perez-Lopez, 2013).
Olive Oil
Because of its prevalence in the Mediterranean Diet as the main source of fat, olive oil is
considered one of the key ingredients that impacts longevity. Due to its high concentration to
polyunsaturated fatty acids and phenolic compounds, [olive oil] has been associated with
decreased risks of cardiovascular disease, obesity, metabolic syndrome, type-2 diabetes, and
hypertension (Chrysohoou & Stefanadis, 2013). The high monounsaturated fat energy intake is
also associated with a reduced risk of neurodegenerative diseases because of its role in
maintaining the structural integrity of neuronal membranes (Jaen, 2005). The protective effect of
monounsaturated fat defends against Alzheimers disease while saturated or trans-unsaturated
fats may be detrimental (Jaen, 2005). Olive oil, and more specifically, the suspected active

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compound oleocanthal, also decreases brain accumulation of B-amyloid which causes

Alzheimers disease by boosting the production of two proteins and key enzymes believed to be
critical in removing B-amyloid from the brain (Chedraui & Perez-Lopez, 2013). Olive oil is rich
in antioxidants which benefits arterial blood pressure, reduces LDL-cholesterol, improves
diabetes, and reduces the risk of thrombosis (Perez-Lopez, Chedraui, Haya, & Cuadros, 2009).
Olive oil also improves endothelium function and oxidative stress which promotes healthy aging
and longevity (Chrysohoou & Stefanadis, 2013). The aroma of olive oil seems to increase the
feeling of satiety by producing increased levels of blood serotonin thus, reducing the amount of
calories consumed (Chedraui & Perez-Lopez, 2013).
As opposed to regular or light olive oil, extra-virgin olive oil is richer in beneficial
compounds and nutrients (Chedraui & Perez-Lopez, 2013). The anti-inflammatory property of
oleocanthal contained in extra-virgin olive oil is very important in explaining the benefits of
olive oil for the cardiovascular, digestive, and nervous systems, but in order to maximize its
benefits, extra-virgin olive oil should be consumed crude since heat produces degradation of
oleocanthal concentration (Chedraui & Perez-Lopez, 2013). Not only does extra-virgin olive oil
have a positive effect on many cardiovascular risk factors such as the lipoprotein profile, blood
pressure, glucose metabolism, and antithrombotic profile (Jaen, 2005), but it also contains
compounds that can trigger cancer cell death by suppressing the over-expression of the HER2
cancer gene in breast cancer cells (Chedraui & Perez-Lopez, 2013). The protective effect of
virgin olive oil on the initiation of cancer can occur by the prevention of oxidative DNA damage
or DNA strand breakage... The mechanisms by which virgin olive oil exert its potential
protective effects on the promotion and the progression of cancer could occur by means of
changes in cell membranes, altering tumor eicosanoid biosynthesis and cell signaling pathways,
modulating the gene expression, and preventing DNA damage induced by reactive oxygen

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metabolites (Jaen, 2005). Besides the monounsaturated fatty acid in olive oil, other components
including flavonoids, vitamin E, squalene, caffeic acid, and hydroxytyrosol have anti-cancer
effects on their own, yet the protective effect of virgin olive oil can be most important in the first
decades of life, suggesting that olive oil consumption should be taken before puberty and
maintained through life (Jaen, 2005).
Wine
Wine in moderation is an important aspect of the Mediterranean Diet. Studies have
shown that moderate amounts of red wine with meals prevents the development of insulin
resistance and diabetes mellitus and reduces the risk of cardiovascular disease and stroke due to
the large amount of flavonoids found in grapes (Chrysohoou & Stefanadis, 2013). Dietary
intake of plant flavonoids and their sources may contribute to the protection of cell functions
from premature aging and disease by shielding DNA, protein, and lipids from oxidation
(Chedraui & Perez-Lopez, 2013). Red wine contains several plant compounds with healthpromoting properties, namely polyphenols, which are powerful antioxidants that protect against
LDL oxidation and along with vitamin E, also help prevent atherosclerosis (Perez-Lopez et al.,
2009). Resveratrol is a polyphenol and natural antioxidant found in red wine and cocoa and has
been proposed as an anti-aging agent which may reduce and balance blood pressure (Chedraui &
Perez-Lopez, 2013). Sufficient evidence points to the fact that light-moderate drinking among
mid-ages and elder individuals is associated with a reduced risk of total mortality and that related
to coronary heart disease and ischemic stroke because polyphenols inhibit atheroma formation
and reduce inflammation and the procoagulant status (Chedraui & Perez-Lopez, 2013).
Moderate alcohol consumption is also associated with a modest increase in HDL cholesterol and
helps prevent arterial thrombosis formation (Chrysohoou & Stefanadis, 2013).
Fish

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Although the Mediterranean Diet only calls for moderate amounts of fish, it is consumed
much more than red meat and provides essential omega-3 polyunsaturated fatty acids that must
be obtained from diet (Vesa, Crisan, Macarie, & Teodorescu, 2009). Consumption of tuna or
other broiled or baked fish is associated with a reduced risk of stroke (Vesa et al., 2009). Fried
fish, on the other hand, has a higher risk of ischemic stroke because frying alters the nutrient
compound in fish which increases the omega-6:omega-3 ratio (Vesa et al., 2009). There is also
evidence to suggest that the intake of fish lowers the risk of heart disease and stroke in women
(Vesa et al., 2009), and long-term fish consumption may improve kidney function and reduce
depressive symptoms due to the anti-inflammatory and anti-oxidative effects of omega-3 fatty
acids that have shown to prevent many long-term complications of diabetes (Chrysohoou &
Stefanadis, 2013). A combination intake of fish and olive oil is associated with higher bone
mineral density at the lumbar spine and total bone mineral content as well as improved joint pain
and handgrip strength among rheumatoid arthritis patients (Perez-Lopez et al., 2009). Because of
the anti-inflammatory and vasodilatory properties of omega-3 polyunsaturated fatty acids, it
benefits heart health, increases insulin sensitivity, and reduces inflammatory markers (PerezLopez et al., 2009). Some studies suggest that consumption of fish with omega-3 polyunsaturated
fatty acids may reduce cognitive risk decline, predementia, and dementia, but high
concentrations of omega-3 polyunsaturated fatty acids can also produce oxidized derivatives
which may react with important nervous cell functions (Chedraui & Perez-Lopez, 2013).
Fruits and Vegetables
Eating fruits and vegetables is linked to decreased risk of age-related chronic diseases
(Chedraui & Perez-Lopez, 2013) due to their antioxidant and anti-inflammatory content (PerezLopez et al., 2009). Fruits and vegetables along with whole grains, olives, and nuts protect
against cardiovascular disease and reduce the risk of coronary heart disease, all-cause mortality,

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ischemic strokes, breast cancer, and colorectal adenomas, among others (Chedraui & PerezLopez, 2013). They can also help with weight loss and lowering blood pressure (Perez-Lopez et
al., 2009).
Tomatoes, which are heavily featured in the Mediterranean Diet, contain well-known
antioxidants such as vitamin C, carotenoids, flavonoids, and hydroxycinnamic acids, and have
shown to ameliorate hypertension and cardiovascular disease, to protect the skin against the
sun, [and] to decrease the risk of many chronic diseases including cancer (Perez-Lopez et al.,
2009). Other vegetables including cabbages, kale, broccoli, Brussels sprouts, and cauliflower
have an anti-cancer effect due to elastase inhibition (Perez-Lopez et al., 2009).
The Mediterranean Lifestyle
Although the Mediterranean Diet itself has proven to increase longevity, credit for
improving health can also be granted to the Mediterranean culture, history, and lifestyle
(Leonhauser et al., 2004). Some scientists have argued that the relaxing psychosocial
environment, mild climatic conditions, preservation of the extended-family structure, and even
the afternoon siesta habit in the Mediterranean region may play contributory roles (Leonhauser
et al., 2004).
Siestas, or afternoon naps, are a commonplace in Spain, Hispanic America, and some
Mediterranean countries that have been inversely associated with coronary mortality (PerezLopez et al., 2009). Mediterranean sunlight, as well, which raises levels of serotonin and vitamin
D are associated with cardiovascular health and lower rates of depression (Perez-Lopez et al.,
2009). Physical activity was common in the traditional Mediterranean lifestyle and is still
important in longer survival (Chedraui & Perez-Lopez, 2013). Other factors that have
contributed to the success of health and longevity of the Mediterranean Diet include a sense of
optimism, strong family ties, and leisure activities (Perez-Lopez et al, 2009).
Unfortunately, the original Mediterranean lifestyle that has been modeled as the ideal,
healthy diet has changed due to the effects of globalization (Leonhauser et al., 2004). As a result,

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whole-grain food consumption has fallen while meat, animal-derived foods, and vegetable oil
consumption have risen, not to mention the increase in calorie intake and the decrease in physical
activity (Perez-Lopez et al, 2009). People, especially those living in urban areas, are putting less
emphasis on their diet because of the lack of time from the increasing employment of men and
women which leads to increased eating at fast food restaurants (Leonhauser et al., 2004). The
Slow Food Movement challenges this way of living by encouraging people to take the time to
buy locally-grown foods, prepare traditional meals, and revel in the pleasure of food rather than
succumb to the fast-paced, fast food industry that threatens cultural cuisine.
Socio-economic status also determines health and longevity in individuals because
healthy foods come at a higher cost and require more preparation time (Chrysohoou &
Stefanadis, 2013). Although the benefits of the Mediterranean Diet are known, many people
cannot follow it since a large part of the worlds population is too poor to acquire even the basic
nutrients (Vesa et al., 2009).
Overall, there is something truly unique about the Mediterranean Diet. It has shown time
and time again that its effects are long-lasting and beneficial to ones health. It may have just
started by chance due to the regions resources and lifestyle, but it has now become a way of life
that people all over the world have taken notice of and implemented in their own lives. By
reducing the risk of chronic diseases and thus, increasing longevity, the Mediterranean Diet gives
way to new innovations, explorations, and discoveries about life and death.

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