A 21-Year Study Found Mediterranean-Style Diet May Reduce Stroke Risk

Stroke is the third leading cause of death for women in the U.S. TK MORE. A major new study reveals nutrition might be a way to reduce the risk of having a stroke. TK MORE.

Researchers followed more than 105,000 women for over two decades and found that those who closely followed a Mediterranean-style diet were significantly less likely to have a stroke.

The research, led by molecular epidemiologist Sophia S. Wang, Ph.D., at City of Hope Comprehensive Cancer Center, is one of the largest and longest studies to examine the Mediterranean diet's effect not only on stroke risk, but in women specifically.

That last finding is especially notable. Hemorrhagic strokes are less common than ischemic strokes but tend to be more severe—and they're rarely the focus of dietary research.

The new study is observational, meaning it shows association rather than direct causation. But it's far from the only evidence supporting the Mediterranean diet for full body benefits, like cardiovascular and brain health.

The landmark PREDIMED trial1—a randomized, controlled study of 7,447 men and women at high cardiovascular risk—found that those assigned to a Mediterranean diet supplemented with extra-virgin olive oil or nuts had a 30% lower risk of major cardiovascular events compared to the control group.

In one research review2 (encompassing 83 studies and over two million people), the Mediterranean diet was associated with a reduced risk of breast cancer, colorectal cancer, and gastric cancer. Researchers credited the diet's higher intake of fruits, vegetables, and whole grains.

As for cognitive and emotional health, it's been shown to delay or reduce the risk of Alzheimer's3 disease, as well as depression4.

In addition, the diet has been shown to be more effective for weight loss than a low-fat diet5; and it's been linked to a reduction in risk of chronic diseases such as type 2 diabetes6 and metabolic syndrome7.

This study adds to a growing body of evidence that women may see particularly strong brain benefits from anti-inflammatory, nutrient-dense eating patterns.

For example, previous research tracking over 130,000 people for 13 years found that women who followed brain-protective diets, like the Mediterranean diet or MIND diet , experienced dramatic cognitive benefits, while men saw more limited protection. In fact, he Mediterranean diet reduced dementia risk by 27% in that study—with women showing the most significant improvements.

So why might women benefit more? One theory has to do with menopause. After menopause, declining estrogen levels leave women's brains more susceptible to inflammation and oxidative damage. Estrogen normally acts as a powerful neuroprotector, supporting brain cell communication and defending against harmful free radicals. Nutrient-dense, anti-inflammatory foods may help fill this protective gap.

While no single food or diet can guarantee stroke prevention, the consistency of the evidence supporting the Mediterranean diet is hard to ignore. This large, long-term study done exclusively on women (a huge win!) adds to that growing stack of research.