Although there are many steps you can take to improve your eating habits and get a healthy meal there has not been much research what a good or healthy diet is in terms of living long and staying healthy. Now a soon to be published study will show what we do know about a healthy diet.
The study showed what was already expected and came up with some stunning numbers.
The Mediterranean diet is rich in plant foods and fish, low in meat and dairy products, and with a high ratio of monounsaturated fatty acids to polyunsaturated fatty acids. Olive oil is an excellent example of a high monounsaturated fatty acids to polyunsaturated fatty acids ratio food.

A healthy diet

The results from this study showed that people following the Mediterranean diet had a much lower risk of dying of the main causes of death in most western countries: coronary heart disease, cardiovascular diseases and cancer.

The healthiest diet to follow based on this study would be to:

Eat more (low fat) fish instead of meat
Stop smoking
Use more olive oil in your diet
Eat more vegetables

Mediterranean diet study

What the study investigated was the single and combined effect of a Mediterranean diet.
The single effect compared the Mediterranean diet to other eating habits WITHOUT accounting for other healthy or unhealthy lifestyles.
The combined effect was also accounted for and included:
- being physically active (approximately 30 minutes of activity per day or more)
- moderate alcohol use
-nonsmoking on all-cause and cause-specific

The study followed 2000 individuals, over 12 year in 11 European countries. The results:
Just following a Mediterranean diet : a 23 percent lower risk of all-cause death
Moderate alcohol use, a 22 percent lower risk;
Physical activity, a 37 percent lower risk;
Nonsmoking, a 35 percent lower risk.
The people on the Mediterranean diet who followed these 4 lifestyles had a all-cause death rate lowered 65 percent.
60 percent of all deaths in the group were people who did not follow these 4 risk factor lifestyle.
People who did not follow the Mediterranean diet and the other 3 lifestyles accounted for:
64 percent of deaths from coronary heart disease
61 percent from cardiovascular diseases
60 percent from cancer

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