Mediterranean diet lowers risk of early death, say scientists

SWAPPING a daily portion of red meat in favour of fish or nuts could cut the risk of early death by almost a fifth, research suggests.

Scientists said the Harvard study, published in the British Medical Journal, proved the benefits of the Mediterranean diet – with eggs, nuts and fish chosen more often than meat.

The eight-year study examined the dietary habits of 81,000 people in the US who were asked how often they ate ham, hot dogs and bacon and if they ate nuts, fish, eggs, whole grains, legumes, chicken and turkey.

The feedback showed that swapping a daily portion of meat for fish cut the risk of premature death by 17 per cent over the eight-year period. Those who increased consumption of nuts while cutting back on red and processed meats saw a 19 per cent reduced risk.

Switching meat for whole grains cut risk by 12 per cent, while opting for skinless poultry or vegetables was linked to a 10 per cent lower risk. Eggs revealed an eight per cent lower risk.

The study also found that those who ate more red and processed meat had a 10 per cent higher risk of early death. The increased risk for processed meat alone was 13 per cent – and 9 per cent for unprocessed red meat.

Earlier studies linked red and processed meat to an increased risk of Type 2 diabetes, heart disease and bowel cancer.

Researchers in the US and China concluded: “The findings suggest a change in protein source or eating healthy plant-based foods such as vegetables or whole grains can improve longevity.”