Top 5 Benefits of the Mediterranean Diet for Seniors

What is the Mediterranean diet?

The Mediterranean diet is more than just a way of eating – it’s a celebration of good food enjoyed with good friends. That’s why some consider it less of a diet and more of a lifestyle.

Originating from countries bordering the Mediterranean Sea, this diet emphasizes whole foods, fresh produce, lean proteins and healthy fats – as well as time spent enjoying these ingredients with others. It’s a centuries-old way of eating that prioritizes both nutrition and pleasure.

How does the Mediterranean diet support aging well?

As we age, we don’t just want to live longer – we also want to experience a full and vibrant life. Fortunately, there’s a wealth of research on one of the most effective ways to eat for longevity.

Ben Coyne, Atria’s Director of Culinary Development, has created many recipes following a Mediterranean diet for communities across the country – and with good reason. He says, “The Mediterranean diet’s focus on healthy ingredients and whole foods can provide energy, support heart health and help older adults stay sharp.”

To help you and the older adults you know stay healthy and sharp, here are the top five benefits of the Mediterranean diet for seniors.

1. Helps protect the heart

Studies show that adhering to a Mediterranean diet – which is filled with a variety of heart-healthy foods for seniors – can reduce the risk of heart disease by a whopping 25%. So, how does the Mediterranean diet improve heart health in older adults? Thanks to healthy fats from olive oil and fish, along with fiber from whole grains and vegetables, the diet aids in reducing bad cholesterol levels and lowering blood pressure. Additionally, nuts and seeds contribute extra heart-protective benefits. These heart-healthy foods are valuable for improving senior health through diet.

What are healthy fats?

One of the standout features of the Mediterranean diet is its emphasis on healthy fats, which are both delicious and rich in omega-3 fatty acids – known to reduce inflammation and support heart health.

You’ll find healthy fats in these Mediterranean staples:

• Olive oil: A key ingredient in Mediterranean cuisine, olive oil is packed with antioxidants that can improve cholesterol levels.
• Nuts: Raw nuts, such as almonds and walnuts, provide a crunchy source of fiber and essential minerals. But snackers beware – salted and sugared nuts, such as honey-roasted peanuts or caramelized almonds, may negate nuts’ heart health benefits for seniors.
• Fatty fish: The protein and essential fatty acids provided by fatty fish, like salmon, Pacific mackerel and sardines, are crucial for brain function and cardiovascular health. When making your seafood selections, avoid fish that may pose health risks due to high levels of mercury and other contaminants – such as king mackerel, shark and swordfish.

2. Boosts cognitive health

Research has shown that the antioxidants, healthy fats and anti-inflammatory properties of the Mediterranean diet can support brain health. Older adults who adhere to the diet are less likely to experience cognitive decline and may have a lower risk of developing Alzheimer’s disease. Beyond the diet’s rich nutrients, there are other connections between the Mediterranean diet and cognitive health.

Staying connected to others is key to cognitive well-being – and for cultures along the Mediterranean, there’s no better way to connect than over a meal. “We know that meals are an opportunity to gather,” says Coyne. “That's why in addition to creating each dish with flavor and nutrition in mind, at Atria, the dining experience is a social event."

In addition to the benefits of breaking bread with friends, studies show that eating with others encourages better habits. When a meal is punctuated with stories and catching up, people slow down, exercise portion control and make healthier choices.

3. Helps maintain muscle as you age

When it comes to building muscle, nothing beats a regular exercise routine. However, lean, high-quality proteins – like those found in the Mediterranean diet – support muscle maintenance for seniors. Because muscle mass naturally declines with age, combining exercise and diet can greatly benefit older adults who want to retain mobility and independence.

Lean proteins

The most common sources of lean protein in the Mediterranean diet are fish, poultry and legumes. While fish offers a one-two punch of protein and omega-3s, poultry supports muscle growth and provides vitamins and minerals such as B6 and niacin. Packed with fiber and essential nutrients, legumes aid digestion and provide sustained energy.

4. Promotes weight loss and management

An effective approach for weight loss and management, the Mediterranean diet focuses on whole, nutrient-dense foods like fruits, vegetables, whole grains and lean proteins. The diet’s balanced and sustainable approach to weight control makes it easier to stick to than some other diets – and thus more likely to work.

Fresh produce and whole grains

Making fruits and vegetables a central part of your diet – as the Mediterranean diet does – can boost the immune system, improve digestion and support weight management. The wide variety of nutrients delivered in fresh produce can also help reduce the risk of chronic diseases and enhance overall well-being.

Whole grains such as quinoa, barley and whole wheat pasta are also Mediterranean essentials. They offer nutrients like fiber, iron and B vitamins, which help regulate energy levels and maintain a healthy digestive system.

5. Aids in managing and preventing diabetes

For older adults managing or trying to prevent diabetes, the Mediterranean diet emphasizes low-glycemic foods and healthy fats to help regulate blood sugar levels. And just as with losing weight, sticking to a diet is the best way to enjoy its long-term benefits.

In a side-by-side study of keto and Mediterranean diets, Stanford researchers found that both low-carb diets had positive impacts on type 2 diabetes and prediabetes participants – but after the trial, subjects were better able to sustain a Mediterranean diet.

Practical tips for older adults adopting the diet

It’s never too late to start developing positive dietary habits for healthy aging – and it doesn’t have to be complex. Adopting the Mediterranean diet can be simple and enjoyable by following a few simple tips:

• Start small: Begin by incorporating more fruits, vegetables and whole grains into your meals.
• Healthy swaps: Replace butter with olive oil and red meat with fish or legumes.
• Flavor with herbs: Use herbs and spices instead of salt to add flavor to your dishes.
• Eat together: Make mealtime a social event. Sharing meals with family and friends enhances the dining experience and encourages healthier eating habits.

Mediterranean diet recipes for seniors

Embracing a new diet is always easier with a selection of exciting dishes that are rich in flavor and nutritional value. Whether you are a seasoned cook or just starting out, you’ll find Coyne’s Mediterranean recipes to be wholesome and easy to enjoy with friends.

Octopus with white beans

Servings: 10

Ingredients:
2 1/2 lb octopus
4 oz olive oil
1 oz garlic, minced
2 ea. limes, juiced
1 tsp kosher salt
1 tsp black pepper
1 can white beans canned, rinsed
2 cup scallion, sliced white only
2 ea. lemon, zest
1 oz oregano, chopped
1 bunch parsley, chopped
4 oz arugula, dressed as garnish

Instructions:
1. Place octopus in a pot and cover with enough water. Bring to a boil.
2. Boil for 40 minutes.
3. Remove octopus from hot water, rinse and place in proper-sized container.
4. Drizzle with olive oil and add chopped garlic, salt and pepper.
5. Cool in refrigerator.
6. Preheat grill to medium-high heat.
7. Slice octopus tentacles.
8. Grill for 3 – 4 minutes per side, until charred.
9. Remove from heat and place in a bowl; drizzle with olive oil and lemon juice.
10. Season with salt and pepper.
11. Mix beans in a bowl with scallions, lime juice, parsley, oregano and remaining olive oil in a large bowl.
12. Season to taste with salt and pepper.
13. Plate white beans in elongated circle in center of plate.
14. Top with warm grilled octopus and garnish with dressed arugula and lemon zest; drizzle with olive oil.

Mediterranean braised lamb shoulder

Servings: 10

Ingredients:
40 oz lamb shoulder
4 oz olive oil
2 oz garlic cloves, chopped
1/8 oz rosemary
1/2 oz kosher salt
1/2 oz black pepper, cracked
16 oz chicken stock

Instructions:
1. Season shoulder with salt and pepper.
2. Brown lamb over medium-high heat in olive oil.
3. Add garlic and rosemary.
4. When lamb is browned, deglaze with chicken stock and lower heat to a simmer.
5. Put in 300-degree oven, covered.
6. Cook for 2 1/2 – 3 hours, until tender.
7. Pull meat from the bone, serve 4 oz.
8. Reduce the braising liquid to coat the back of a spoon, strain and reserve for drizzling over meat at plate up.

A pathway to a healthier, more fulfilling life

Rather than a diet of limitations, consider the Mediterranean diet. With an array of health benefits for seniors – from improving heart health and enhancing cognitive function to managing chronic conditions – following the tips outlined in this guide can put you on the path to a longer, healthier life.