Cancer and the Mediterranean Diet: Can It Really Lower Your Risk?
The Mediterranean diet has been a cornerstone of both trendy diet fads and generational culinary habits for centuries. Characterized by its plant-based foods, limited fish and poultry, and use of olive oil instead of butter, there’s substantial evidence showing the Mediterranean diet can reduce cancer risk. Adopting the hallmarks of the diet could be one way to lead a healthier, longer life, but what is the Mediterranean diet, and why does it impact cancer formation?
What Is the Mediterranean Diet?
The Mediterranean diet refers to the traditional dietary patterns of cultures located on or near the Mediterranean Sea, including Greece, Spain, and Italy. The diet has several hallmarks, all of which contribute to significant health benefits, including lower cholesterol levels, healthy weight management, and a reduced risk of certain types of cancer.
The key features of the diet are:
Plant-based foods – While not exclusively vegetarian or vegan, the diet is predominantly based on vegetables, legumes, nuts, and seeds.
Healthy fats – Olive oil is the primary source of fat, which has a less significant impact on cholesterol compared to butter or animal fats.
Moderate protein – The diet centers on fish and poultry instead of red meat, with limited dairy intake. Red meat is quite rare.
Limited alcohol intake – Alcohol is limited to mostly red wine.
Limited processed foods – The diet emphasizes fresh, unprocessed foods instead of processed, packaged goods
All of these foods broadly support healthy outcomes, including a lower risk of cardiovascular disease and cognitive decline. Research also shows that the Mediterranean diet lowers the risk of cancer.
The Mediterranean Diet and Cancer: What Does the Research Say?
Several studies indicate the diet may reduce instances of several types of cancer, including:
Breast cancer
Colorectal cancer
Stomach cancer
Pancreatic cancer
Prostate cancer
Lung cancer
Beyond Diet: Mediterranean Culture
Researchers also point out that there is more to the Mediterranean culture’s health and longevity than just its food. One large study asked more than 110,000 UK adults to adopt a version of the Mediterranean lifestyle, including:
Following the diet’s focus on fruits, vegetables, and whole grains
Limiting salt intake and reducing alcohol intake
Engaging in physical activity, social activities (like visiting with friends) and rest, including regular naps
Adherence to these categories was assessed over a nine-year period. Researchers ultimately found that individuals who stuck closest to the Mediterranean diet and lifestyle had a 29% lower risk of all-cause mortality and a 28% lower risk of cancer mortality.
Lifestyle Over Genetics; Choice Over Luck
The positive health effects of the Mediterranean diet underscore an often-overlooked reality about cancer: most types of cancer are preventable. A healthy diet, regular exercise, and access to healthcare can greatly reduce the risk of 40-60% of cancers linked to lifestyle factors. Genetics plays a relatively minor role in most diagnoses; you aren’t destined for a diagnosis.
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