How to Eat for Longevity—A Spanish Doctor’s Mediterranean Diet Blueprint
How I use the Mediterranean diet for a longer and healthier life
Cancer Numbers Are Sobering
Cancer now accounts for 1 in 8 deaths worldwide and is steadily becoming the leading cause of mortality in many regions. By the end of this century, it’s expected to hold this position in every country.
1 in 5 men and 1 in 6 women will develop cancer in their lifetime.
1 in 8 men and 1 in 11 women will die from it.
Most common types differ by gender:
Women: Breast, lung, and colorectal cancer lead the statistics.
Men: Lung, prostate, and colorectal cancers are the most prevalent.
But There’s Hope: Dietary Choices Can Make a Significant Difference
The traditional Mediterranean diet is in line with the dietary pattern endorsed by the:
European Code Against Cancer
The World Cancer Research Fund/American Institute for Cancer Research
The Evidence Speaks
The Mediterranean diet has been to date the most extensively studied in the literature regarding various types of cancer, demonstrating the strongest association with reduced risk of cancer development, progression, and tumor burden.
Studies show this diet significantly lowers the risk of common cancers like breast, prostate, lung, and colorectal cancer, as well as cancer-related mortality.
This protective effect is due to the combination of foods rich in antioxidants and anti-inflammatory compounds, such as olive oil, fresh fruits, and vegetables, which play a crucial role in guarding against cellular degeneration, DNA damage, and the proliferation of neoplastic cells. For instance, in cancer survivors, higher consumption of foods like vegetables and fish has been linked to lower overall mortality.
Cancer survivors who embrace these principles experience reduced mortality. It’s a testament to the protective power of nutrient-dense, whole foods.
📘 The Ultimate Mediterranean Diet—Doctor-Crafted in The Heart Of Spain
To truly gain the health benefits of the Mediterranean diet, high adherence to this eating pattern is essential.
That’s why this eBook includes a validated tool to help you measure how closely you're following it—and how to improve.
Inside, you’ll discover:
The exact foods (servings included) that make up this lifestyle, and how to include them in your daily and weekly routine
A realistic view on controversial elements
Proven benefits for mental well-being, heart, gut health, cancer, diabetes, cognitive decline, sleep, fertility and much more
A practical, science-based tool to measure how closely you're following this dietary pattern
Written by a Medical Doctor with a Master of Science in Nutrition, born and raised in Spain, this isn’t a trendy diet—it’s a proven lifestyle, grounded in decades of research and now made simple for you.
To your zenith within,
Sara Redondo, MD, MS in Nutrition
Great post. This is often a diet I write up on the whiteboard during my visits for folks who ask “which diet should I follow that is healthy but still tastes good?” I try to follow a Mediterranean diet myself as much as I can.