These are currently the leading causes of death in developed nations — especially heart disease. In the famous Lyon Diet Heart Study, people who had heart attacks between and were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style.

After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease — which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs! The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet.

Another study published in the BMJ journal Heart found that women with the highest adherence to a Mediterranean diet had lower cardiovascular disease, total mortality, coronary heart disease and stroke incidence. The Mediterranean way of living encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked, healthy meal.

These are great ways to relieve stress. Generally, people in these regions prioritize their mental health by spending a lot of time outdoors in nature; eating food surrounded by family and friends rather than alone or on-the-go ; and put aside time to laugh, dance, garden and practice hobbies.

We all know that chronic stress can kill your quality your life along with your weight and health. Those who practice the diet have the luxury of leisurely dining at a slow pace, eating local delicious foods almost every day and engaging in regular physical activity.

In addition, the history of the Mediterranean diet includes a love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation.

For instance, red wine may help fight obesity, among other benefits. A study published in the journal Molecular Psychiatry found evidence that this type of diet can reduce the risk for depression. Researchers involved in the study investigated the mental health effects of adherence to a range of diets — including the Mediterranean diet, the Healthy Eating Index, the Dietary Approaches to Stop Hypertension diet DASH diet and the Dietary Inflammatory Index.

They found that the risk of depression was reduced the most when people followed a traditional Mediterranean diet and overall ate a variety of anti-inflammatory foods.

What are the main foods in a Mediterranean diet? To sum it up, the Mediterranean way of eating promotes foods including:. Olives themselves are an ancient food, and olive trees have been growing around the Mediterranean region since about B. What makes it so good for you? Olive oil is mainly made up of monounsaturated fatty acids MUFAs , the most important of which is called oleic acid.

Olives are also high in compounds called phenols, which are potent antioxidants capable of lowering inflammation and fighting free radical damage.

How much olive oil should you consume daily? Evidence suggests that eating about two tablespoons 23 grams of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.

To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.

Most people in the Mediterranean eat a balanced breakfast within several hours of waking up, then typically eat two more meals a day that are filling, with plenty of fiber and healthy fats.

Processed foods, especially those that are ultra-processed , are limited or avoided. These include foods with added sugar, hydrogenated fats or margarine, additives and flavors, and GMO ingredients.

Here are some simple Mediterranean diet recipes for including more fruits, vegetables, fish, legumes, herbs and quality proteins in your diet:.

Ever wonder why people from the Mediterranean region seem so happy and full of life? Try to approach the Mediterranean diet as holistic way of living a healthy life.

Eat balanced meals with moderate amounts of different foods, while also working on managing stress and staying active. Generally speaking, this diet is very safe to follow no matter your age and health status. When consumed, they work together with other antioxidants to strengthen your body's defenses.

Research has shown that mixtures of carotenoids are more effective at fighting free radicals than single compounds. Our research suggests that consumption of carotenoids may be the most potent of the three dietary antioxidants in preventing frailty.

How can you start eating a Mediterranean-style diet? Sprinkle a little feta or parmesan cheese on your meals to satisfy your cheese cravings, but keep it in moderation.

Eat fish at least twice a week. Fatty fish, such as mackerel, herring, sardines, albacore tuna, and salmon are rich in anti-inflammatory omega-3 fatty acids. Use olive oil instead of butter or other oils in preparing food. Serve fresh fruit for dessert, or add Greek yogurt for breakfast.

Wine is often associated with the Mediterranean diet. If you drink wine, do so in moderation — no more than one drink per day for women and two drinks per day for men. While low amounts of alcohol intake may reduce the risk of some types of heart diseases, it is associated with a risk of some types of cancer.

Heat on medium. Add chopped garlic to pan, and brown. Add kitchen-ready tomatoes. Carefully rinse residue on inside of can, and add to pot no more than ½ can. Open the 2 cans of beans, and add to the pot.

Cook on medium-high heat until boiling. Add the frozen block of spinach. Continue to stir, gently scraping the frozen spinach. Once all of the spinach is loose, continue to cook for 1 hour on low-medium heat low boil.

Learn more about nutrition research and outpatient nutrition counseling in Boston The Nutrition Program at the Hinda and Arthur Marcus Institute for Aging Research focuses on prevention, early detection, and intervention of chronic diseases linked with aging, including osteoporosis, sarcopenia, frailty, hypertension, depression, and more.

Learn More Research on Aging At the Hinda and Arthur Marcus Institute for Aging Research, Harvard Medical School-affiliated researchers are working to uncover answers to some of the most pressing challenges of aging.

Outpatient Nutrition Therapy As part of our specialty outpatient care, we offer one-on-one nutrition counseling at Hebrew Rehabilitation Center in Boston. You May Also Like View All Blog Posts.

At-Home Clinical Trials Are Making Research More Accessible Learn about participating in research opportunities from your home. The Impact of Stress on Older Adults and Tips for Managing It Learn how chronic stress affects older adults and tips for managing your stress level.

About Courtney Millar Assistant Scientist I at the Marcus Institute for Aging Research, Hebrew SeniorLife Dr. Receive Blog Notifications in Your Email. And remember, it's not just about calories. If you feel tired, hungry, unsatisfied and low on energy, these are good signs that you may need to eat more food.

See More: Day Mediterranean Diet Meal Plan plus Mediterranean Diet Meal Plans for Summer , Fall and Winter. These are the anti-inflammatory foods to eat more of, which we were sure to include in this Mediterranean diet menu:.

Make it a 1,calorie day: Increase A. Make it a 2,calorie day: Increase A. snack, add 1 medium apple to lunch, add 1 cup nonfat plain Greek yogurt to P. Make it a 1,calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast and add 4 walnuts to A.

Make it a 2,calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast , add 12 walnuts to A.

snack, and add 1 medium whole-wheat dinner roll to dinner. Make it a 1,calorie day: Add 1 clementine to A. snack, add 1 medium pear to lunch, add 1 cup nonfat plain Greek yogurt to P.

Make it a 1,calorie day: Add 1 cup plain nonfat Greek yogurt to A. snack, increase P. snack to 2 clementines, and add 8 walnuts to P.

Make it a 2,calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast , add 1 cup nonfat plain Greek yogurt to A. snack to 2 clementines and add 16 walnuts to P. Snack, and add 1 medium whole-wheat dinner roll to dinner. Make it a 1,calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie and add 8 walnuts to A.

Make it a 2,calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie , add 16 walnuts to A. snack, add 1 cup nonfat plain Greek yogurt to P. Shake the smoothie if separation occurs.

Make it a 1,calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie and add 1 medium apple as a P. Make it a 2,calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie , increase A.

snack, add 1 medium apple, 4 walnuts and 1 cup nonfat plain Greek yogurt as a P.

There are many tasty and easily accessible foods that fight inflammation and the Mediterranean diet is a great place to start. The Mediterranean diet is based on traditional diets in countries bordering the Mediterranean Sea.

While there is no one "anti-inflammatory diet," the Mediterranean diet is the best way to load up on foods to fight inflammation and is rated a top healthy eating pattern. While the overall eating pattern is responsible for the health benefits of the Mediterranean diet, you can start eating these foods to fight inflammation now.

Leafy greens such as spinach, kale, chard, and collards are nutrition powerhouses. These greens are high in magnesium, a mineral that may lower inflammation. Leafy greens are high in protective vitamins A and K, and carotenoids , which give many fruits and veggies their color.

Pair leafy greens with olive oil to get the full benefit of nutrients that require fat to be absorbed. A symbol of the Mediterranean diet, olive oil is packed with heart-healthy monounsaturated fat. Extra virgin olive oil made from the first pressing of the olives is higher in protective polyphenols than more refined olive oil, and is the main source of added fat in the Mediterranean diet.

Olive oil can bring more benefits when you use it as a substitute for less healthy fats and oils. Fish is an important part of the Mediterranean diet. Fish is a unique source of the anti-inflammatory omega-3 fats DHA and EPA.

Fattier fish such as salmon, mackerel, sardines, and herring provide the highest levels of omega-3s. Beans are one of the most overlooked healthy Mediterranean foods. High fiber foods such as beans may help inflammation by supporting healthy gut bacteria.

farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends. This easy one-pan roasted salmon with broccoli is quick enough for weeknight dinners but elegant enough for company.

The lemony pistachio crust would also be lovely on other types of fish or on chicken breasts. Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal.

Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

Cashews are the base of this delicious shrimp pasta dish. Blending the nuts helps thicken the sauce and provides creaminess—no actual cream required! Straining the cashew mixture removes any unwanted large pieces.

Chopped rosemary adds freshness to break through the creaminess of the dish. Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night.

We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw. This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time.

Chicken thighs emerge from the oven succulent and coated in the savory sauce with less salt because of the low-sodium soy sauce and fragrant from the garlic, ginger and scallions.

We recommend serving this with brown rice or whole-wheat noodles. In this quick salmon dinner, salmon fillets are paired with creamy orzo, wilted spinach and earthy mushrooms. Cooking the salmon at a high temperature helps speed up the cooking in this healthy dinner recipe. Look for pre-sliced mushrooms to speed it up even more.

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry. This healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower.

Serve with brown basmati rice or warm naan. This cilantro-lime shrimp bowl has tons of flavor and texture. The cilantro-lime shrimp is tangy and fresh, with brown rice and creamy avocado to balance the flavor. The two-chile cream sauce is easy to make and brings all the flavors of this bowl dinner together.

This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. As part of our specialty outpatient care, we offer one-on-one nutrition counseling at Hebrew Rehabilitation Center in Boston.

Our Registered Dietitians, who specialize in the needs of older adults, will help you stay in overall good health or provide suggestions to manage or prevent specific health concerns. Learn about participating in research opportunities from your home.

February 5, January 29, Learn how chronic stress affects older adults and tips for managing your stress level. January 16, Assistant Scientist I at the Marcus Institute for Aging Research, Hebrew SeniorLife. Millar completed her doctoral degree at the University of Connecticut, where she focused on delineating the mechanistic effects of bioactive compounds from three different Kingdoms Plantae, Animalia, Eubacteria on the progression of atherosclerosis in genetically modified mouse models.

Skip to main site navigation Skip to main content. Author: Courtney Millar January 30, What is frailty in older adults? What is dietary inflammation, and how is it linked with frailty?

Why the Mediterranean diet can combat inflammation and guard against frailty One popular dietary pattern is the Mediterranean-style diet, which is rich in nuts, whole grains, fish and olive oil, beans, fruits, and vegetables. The efficacy of a Mediterranean diet in fighting frailty may come in part from antioxidants contained in the foods that make up the diet: Vitamin C plays a role in controlling infections and healing wounds.

It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. It also helps regenerate other antioxidants within the body such as vitamin E. Vitamin E enhances immune function and prevents clots from forming in arteries of the heart.

It also plays a major role in scavenging and sometimes reducing the production of free radicals, which can build up in cells and cause damage that may increase the risk of disease.

Carotenoids such as lycopene and beta-carotene are found in brightly colored fruits and vegetables. When consumed, they work together with other antioxidants to strengthen your body's defenses. Research has shown that mixtures of carotenoids are more effective at fighting free radicals than single compounds.

Our research suggests that consumption of carotenoids may be the most potent of the three dietary antioxidants in preventing frailty. How can you start eating a Mediterranean-style diet?

Sprinkle a little feta or parmesan cheese on your meals to satisfy your cheese cravings, but keep it in moderation.

Eat fish at least twice a week. Fatty fish, such as mackerel, herring, sardines, albacore tuna, and salmon are rich in anti-inflammatory omega-3 fatty acids.

Use olive oil instead of butter or other oils in preparing food. Serve fresh fruit for dessert, or add Greek yogurt for breakfast.