Fad dietsand celebritydetoxtrends come and go, but some things stay as reliable as anIna Garten recipeor a favorite pair of jeans.
And a new study suggests it’s such a boon for your well-being, in fact, that it delivers health benefits on par with a two mile stroll. That’s right; according to a study published April 28, 2023 in theEuropean Journal of Preventive Cardiology, a journal of theEuropean Society of Cardiology (ESC),eating a Mediterranean diet may be as beneficial for health as walking an additional 4,000 steps per day.
Ahead, learn more about how the researchers landed at this conclusion, then study up on easy ways to make your day more in line with the diet (no matter where you live).
30 Days of Mediterranean Diet Dinners
What This Mediterranean Diet Study Found
To do so, Dr. Mi and co. analyzed health data from 2,380 people enrolled in theFramingham Heart Study(a multigenerational database of individuals who signed up to share information for health research). The average age was 54, and just over half (54%) of the study participants were women.
Each person completed three tasks:
The average AHEI was about 67 and the average MDS was about 12. Racking up just 13 more points on the AHEI appeared to result in a 5% higher VO2 maximum, while an increase in 5 points on the MDS was linked to a 4% higher VO2 max.
After taking into account age, sex, daily calorie consumption,body mass index (BMI), smoking status, cholesterol, blood pressure, diabetes status and approximate current cardiorespiratory capacity, “in middle-aged adults, healthy dietary patterns were strongly and favorably associated with fitness,“Dr. Mi says in apress releaserelated to the research. “The relationship was similar in women and men, and more pronounced in those under 54 years of age compared to older adults.”
The blood test-tracked metabolite data “suggests that eating healthily is associated with better metabolic health, which could be one possible way that it leads to improved fitness and ability to exercise,” Mi adds. “A Mediterranean-style diet with fresh, whole foods and minimal processed foods, red meat and alcohol is a great place to start.”
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That being said, this was a fairly small observational study, and it doesn’t prove any cause-and-effect relationship.
In other words, “we cannot conclude that eating well causes better fitness, or exclude the possibility of a reverse relationship, i.e., that fit individuals choose to eat healthily,” Dr. Mi continues.
It’s highly likely that this is a cyclical relationship. Fueling wisely helps provide enough energy to conquer your workout, and moving more might inspire you to reach for certain foods and drinks.
Even though theCDCestimates that the average American adult walks 4,000 steps per day and the old"10,000 steps per day” goalis being called into question,walkingis still a fantastic form of exercise. Physical activity delivers its own array ofhealth risk-reducing benefits. The gains begin after a mere2 minutesof stepping things up. Try ourwalking planto help you reduce stress (because who doesn’t need that?!).
The Bottom Line
Over time, consuming a healthy Mediterranean diet might deliver health and longevity benefits about on par with walking an extra 4,000 steps per day, a new health study suggests. To amplify the health gains, pair a well-balanced, Mediterranean diet-style menu with your favorite form of exercise. (BTW, this ishow often you should exercise each week, according to the World Health Organization.)
More of a lifestyle than a “diet” per se, the Mediterranean diet doesn’t come with a long list of food “dos” and “don’ts.” That means the same principles can be adapted to fit a wide variety of budgets, cultures and food preferences—and there’s zero macro tracking orcalorie countingrequired. Since this is the case, the whole foods-forward diet is one of the most sustainable eating strategies too.
To make your meal plan more aligned with the Mediterranean diet, try these EatingWell dietitian-recommended strategies:
Craving a bit more direction? Check out oureasy Mediterranean diet meal plan for beginners.
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