Mediterranean Diet Cuts Women’s Cardiovascular Disease And Death Risk By Nearly 25%

At Omics Longevity, we highlight how nutrition shapes both lifespan and healthspan. A growing body of evidence shows that the Mediterranean diet — rich in fruits, vegetables, whole grains, legumes, olive oil, fish, and nuts — may lower the risk of cardiovascular disease (CVD) and even reduce death risk by nearly 25% in women.

Why Focus on Women’s Heart Health?

Cardiovascular disease is the leading cause of death among women worldwide. While lifestyle factors play a major role, women are often underrepresented in heart health research. This makes findings on diet particularly important for guiding prevention strategies.

How the Mediterranean Diet Protects the Heart

Research suggests that the Mediterranean diet reduces risk through multiple pathways:

• Anti-inflammatory effects from healthy fats and antioxidants

• Improved cholesterol levels by lowering LDL (“bad”) and raising HDL (“good”) cholesterol

• Better blood pressure control through nutrient-dense, low-sodium foods

• Stabilised blood sugar reducing diabetes risk

• Improved vascular health, keeping arteries flexible and clear

Why It Matters for Longevity

The nearly 25% reduction in CVD and death risk highlights just how powerful dietary choices can be in shaping long-term health. For women, adopting the Mediterranean diet isn’t just about eating well — it’s about protecting the heart, reducing disease risk, and supporting healthy ageing.

At Omics Longevity, we see this diet as one of the most evidence-backed pathways to longer, healthier lives.

Practical Ways to Adopt the Mediterranean Diet

• Base meals on vegetables, legumes, whole grains, and fresh fruit

• Choose olive oil over butter or margarine

• Eat fish twice per week for healthy omega-3s

• Include nuts and seeds as snacks or meal add-ons

• Reduce processed foods, refined grains, and red meat

The Bottom Line

For women, the Mediterranean diet offers more than nourishment — it delivers measurable protection against cardiovascular disease and premature death.

At Omics Longevity, we encourage incorporating its principles as a cornerstone of nutrition for both heart health and overall longevity.