A gradual transition to a healthy diet based on eating whole grains, vegetables, fruits, nuts and fish, along with a simultaneous decrease in the share of red meat and drinks with sugar, significantly reduce the risk of premature death.
It found American scientists. The corresponding study was published in the New England Journal of Medicine briefly about it, reports Harvard University.
Experts believe that the Mediterranean diet and the DASH approach (Dietary approaches to stop hypertension) are the most acceptable modes of supply.
Scientists tracked changes in food preferences, about 74 thousand adults over a 12 year period (1986-1998), after which the same group of people have analyzed the occurrence in the ensuing 12 years (1998-2010 years) factors associated with risk of premature death. The necessary materials, the authors of the two long-term studies.
The analysis showed that improving the quality of diet over a 12-year period was associated with a decreased risk of mortality in the subsequent 12 years. The replacement of one daily serving of red meat to nuts or legumes led to a decrease of 8-17% mortality risk from any cause.
The Mediterranean diet involves a high intake of vegetables, fruits, nuts, legumes (peas, beans and lentils), unrefined olive oil and fish. This diet nearly eliminates foods containing saturated fats, particularly dairy products, meat and poultry. The Mediterranean diet is also often included moderate consumption of wine.