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In a recent study spanning 25 years and involving more than 25,000 women, researchers found that adhering to a Mediterranean diet could significantly increase longevity.

Conducted by Dr. Samia Mora, a cardiologist at Brigham and Women's Hospital and professor of medicine at Harvard Medical School in Boston, the study revealed that women who closely followed the Mediterranean diet lived much longer than those who did not.

"For women interested in longevity, our study shows that following a Mediterranean dietary pattern could result in about one quarter reduction in risk of death over more than 25 years with benefit for both cancer and cardiovascular mortality, the top causes of death," senior study author Dr. Samia Mora, said in an email, CNN reported.

The Mediterranean diet, characterized by simple, plant-based cooking, emphasizes fruits and vegetables, whole grains, beans, seeds, and extra-virgin olive oil. Red meat is consumed sparingly, and healthy fats, such as those found in oily fish, are encouraged.

Dr. David Katz, founder of the nonprofit True Health Initiative, noted that adherence to this diet was associated with consuming more legumes, vegetables, and fruits, and less meat and processed foods.

"We may be comfortable inferring that a high quality diet did, indeed, 'cause' a lower risk of death," Katz, who was not involved in the study, noted in an email.

While the study's observational nature prevents direct causation conclusions, the findings align with previous research on the health benefits of the Mediterranean diet. Notably, adherence to this diet was linked to a 23% reduction in the risk of early death, along with decreased risks of dying from cancer and cardiovascular disease.

Lead author Shafqat Ahmad, an associate professor of molecular epidemiology at Uppsala University, highlighted a graded increase in the benefits of the Mediterranean diet with higher adherence levels. Each incremental improvement in adherence correlated with a lower risk of all-cause mortality and reduced risks of dying from heart disease or cancer.

"There was a graded stepwise increase in benefit -- the more committed the more benefit," Ahmad stated in an email to the outlet.

Overall, the study showed the importance of diet quality in promoting longevity and overall health among women. While incorporating a Mediterranean-style diet into one's life may seem daunting, experts suggest starting gradually by increasing vegetable and legume intake, incorporating whole grains and fruits into meals, and limiting red meat consumption while favoring seafood and plant-based proteins.