Mediterranean Diet and Stroke: What the Latest Research Means for Women’s Health
The Mediterranean diet has long been associated with better heart health, but new research suggests its benefits may extend even further.
A large study published in Neurology Open Access in 2026 looked specifically at Mediterranean diet adherence and the risk of different types of stroke in women.
The findings were encouraging.
Women who followed a Mediterranean-style diet most closely had a lower risk of stroke overall, including both ischaemic and haemorrhagic stroke.
For anyone interested in healthy ageing, cardiovascular health, and the long-term benefits of good nutrition, this research is important.
A large study published in Neurology Open Access in 2026 looked specifically at Mediterranean diet adherence and the risk of different types of stroke in women.
The findings were encouraging.
Women who followed a Mediterranean-style diet most closely had a lower risk of stroke overall, including both ischaemic and haemorrhagic stroke.
For anyone interested in healthy ageing, cardiovascular health, and the long-term benefits of good nutrition, this research is important.
What did the latest Mediterranean diet and stroke study find?
The study used data from the California Teachers Study, a long-running research project involving women in the United States.
Researchers followed 105,614 women, averaging around 52 years old at the start of the study, for just over 20 years.
Researchers gave each participant a Mediterranean diet score based on how closely her eating habits matched the traditional Mediterranean pattern.
During the follow-up period, 4,083 strokes were recorded:
Researchers followed 105,614 women, averaging around 52 years old at the start of the study, for just over 20 years.
Researchers gave each participant a Mediterranean diet score based on how closely her eating habits matched the traditional Mediterranean pattern.
During the follow-up period, 4,083 strokes were recorded:
- 3,358 were ischaemic strokes
- 725 were haemorrhagic strokes
Compared with women whose Mediterranean diet scores were lowest, those with the highest adherence had:
- 18% lower risk of stroke overall
- 16% lower risk of ischaemic stroke
- 25% lower risk of haemorrhagic stroke
The researchers adjusted their findings for a number of important factors, including age, smoking, physical activity, body weight and cardiovascular risk factors.
The results remained significant after these adjustments.
That does not prove that the Mediterranean diet alone prevented these strokes, but it does add to an already substantial body of research linking Mediterranean-style eating with better cardiovascular health.
The results remained significant after these adjustments.
That does not prove that the Mediterranean diet alone prevented these strokes, but it does add to an already substantial body of research linking Mediterranean-style eating with better cardiovascular health.
Research: Mediterranean Diet and the Risk of Stroke Subtypes in Women: The California Teachers Study
Read the study in Neurology Open Access
View the study on PubMed
What is the difference between ischaemic and haemorrhagic stroke?
There are two main types of stroke.
An ischaemic stroke happens when the blood supply to part of the brain is blocked, usually by a blood clot.
A haemorrhagic stroke happens when a blood vessel in or around the brain ruptures and causes bleeding.
An ischaemic stroke happens when the blood supply to part of the brain is blocked, usually by a blood clot.
A haemorrhagic stroke happens when a blood vessel in or around the brain ruptures and causes bleeding.
Ischaemic stroke is much more common, and this was reflected in the study.
What makes the research particularly interesting is that closer adherence to the Mediterranean diet was associated with a lower risk of both types.
Why is this research important for women?
Stroke is a major health concern for women, particularly as we age.
Women can also experience certain risk factors differently, with factors such as menopause, hormone therapy, high blood pressure and atrial fibrillation all potentially playing a part in long-term stroke risk.
One of the strengths of this study is that it focused specifically on women and looked at stroke subtypes separately.
Previous research had already suggested that Mediterranean-style eating could be associated with a lower risk of stroke.
This latest study gives us a clearer picture of how that association may apply across both ischaemic and haemorrhagic stroke.
And because more than 100,000 women were followed for over two decades, the findings carry considerable weight.
Women can also experience certain risk factors differently, with factors such as menopause, hormone therapy, high blood pressure and atrial fibrillation all potentially playing a part in long-term stroke risk.
One of the strengths of this study is that it focused specifically on women and looked at stroke subtypes separately.
Previous research had already suggested that Mediterranean-style eating could be associated with a lower risk of stroke.
This latest study gives us a clearer picture of how that association may apply across both ischaemic and haemorrhagic stroke.
And because more than 100,000 women were followed for over two decades, the findings carry considerable weight.
What is the Mediterranean diet?
The Mediterranean diet is not really a diet in the modern sense.
There are no complicated rules, calorie targets or lists of foods that must be completely avoided.
Instead, it is a traditional way of eating based around simple, minimally processed ingredients.
There are no complicated rules, calorie targets or lists of foods that must be completely avoided.
Instead, it is a traditional way of eating based around simple, minimally processed ingredients.
Typical foods include:
- Vegetables
- Fruit
- Beans and lentils
- Whole grains
- Nuts and seeds
- Fish and seafood
- Olive oil
- Moderate amounts of dairy
- Lower amounts of red and processed meat
Extra virgin olive oil is one of the defining ingredients.
But remember that the health benefits of the Mediterranean diet come from the overall dietary pattern, not from one food alone.
But remember that the health benefits of the Mediterranean diet come from the overall dietary pattern, not from one food alone.
What does the wider research say about the Mediterranean diet and stroke?
This latest study does not stand in isolation.
A major systematic review and network meta-analysis published in The BMJ in 2023 examined 40 randomised controlled trials involving 35,548 people at increased cardiovascular risk.
Researchers compared a number of structured dietary programmes and looked at outcomes including heart attack, stroke and mortality.
Mediterranean dietary programmes were associated with reductions in all-cause mortality, cardiovascular mortality, non-fatal heart attack and stroke when compared with minimal dietary intervention.
For stroke, the researchers rated the evidence as moderate certainty.
A major systematic review and network meta-analysis published in The BMJ in 2023 examined 40 randomised controlled trials involving 35,548 people at increased cardiovascular risk.
Researchers compared a number of structured dietary programmes and looked at outcomes including heart attack, stroke and mortality.
Mediterranean dietary programmes were associated with reductions in all-cause mortality, cardiovascular mortality, non-fatal heart attack and stroke when compared with minimal dietary intervention.
For stroke, the researchers rated the evidence as moderate certainty.
This matters because randomised controlled trials provide a different type of evidence from observational research.
The California Teachers Study shows that women who followed a Mediterranean-style diet more closely had fewer strokes over time.
Randomised dietary trials give us another perspective by looking at what happens when people are actively encouraged to follow a particular dietary pattern.
Together, the findings add to the case for Mediterranean-style eating as part of a heart-healthy lifestyle.
Research: Comparison of seven popular structured dietary programmes and risk of mortality and major cardiovascular events in patients at increased cardiovascular risk
Read the study in The BMJ
The California Teachers Study shows that women who followed a Mediterranean-style diet more closely had fewer strokes over time.
Randomised dietary trials give us another perspective by looking at what happens when people are actively encouraged to follow a particular dietary pattern.
Together, the findings add to the case for Mediterranean-style eating as part of a heart-healthy lifestyle.
Research: Comparison of seven popular structured dietary programmes and risk of mortality and major cardiovascular events in patients at increased cardiovascular risk
Read the study in The BMJ
Where does extra virgin olive oil fit in?
Extra virgin olive oil is at the heart of the traditional Mediterranean diet.
It is rich in monounsaturated fat and also contains naturally occurring plant compounds known as polyphenols.
These include compounds such as hydroxytyrosol, oleacein and oleocanthal.
Olive-oil polyphenols are particularly interesting because researchers have studied their relationship with oxidative stress, inflammation and cardiovascular health.
A 2021 review looking at olive polyphenols described their antioxidant and anti-inflammatory properties and explored some of the biological mechanisms that may help explain their wider health effects.
Research: Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties
View the research on PubMed
There is also an authorised European health claim relating specifically to olive-oil polyphenols:
“Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.”
The beneficial effect is obtained from a daily intake of 20g of olive oil containing at least 5mg of hydroxytyrosol and its derivatives.
So while the Mediterranean diet should always be considered as a complete dietary pattern, there is good reason for scientists to be interested in the composition of the olive oil within it.
It is rich in monounsaturated fat and also contains naturally occurring plant compounds known as polyphenols.
These include compounds such as hydroxytyrosol, oleacein and oleocanthal.
Olive-oil polyphenols are particularly interesting because researchers have studied their relationship with oxidative stress, inflammation and cardiovascular health.
A 2021 review looking at olive polyphenols described their antioxidant and anti-inflammatory properties and explored some of the biological mechanisms that may help explain their wider health effects.
Research: Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties
View the research on PubMed
There is also an authorised European health claim relating specifically to olive-oil polyphenols:
“Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.”
The beneficial effect is obtained from a daily intake of 20g of olive oil containing at least 5mg of hydroxytyrosol and its derivatives.
So while the Mediterranean diet should always be considered as a complete dietary pattern, there is good reason for scientists to be interested in the composition of the olive oil within it.
Does this study prove that olive oil prevents stroke?
No.
The 2026 study looked at overall Mediterranean diet adherence rather than testing extra virgin olive oil on its own.
That distinction is important.
The women who scored most highly were eating a combination of foods associated with the Mediterranean pattern, including more plant foods, fish and healthier fats.
Olive oil was part of that dietary picture, but the study cannot tell us that olive oil itself was responsible for the lower stroke risk.
In fact, olive-oil consumption in this American population was relatively modest compared with consumption typically seen in Mediterranean countries.
So the most accurate conclusion is that following the wider Mediterranean dietary pattern was associated with a lower risk of stroke.
Extra virgin olive oil remains one of the most important foods within that pattern, but it works as part of the bigger picture.
The 2026 study looked at overall Mediterranean diet adherence rather than testing extra virgin olive oil on its own.
That distinction is important.
The women who scored most highly were eating a combination of foods associated with the Mediterranean pattern, including more plant foods, fish and healthier fats.
Olive oil was part of that dietary picture, but the study cannot tell us that olive oil itself was responsible for the lower stroke risk.
In fact, olive-oil consumption in this American population was relatively modest compared with consumption typically seen in Mediterranean countries.
So the most accurate conclusion is that following the wider Mediterranean dietary pattern was associated with a lower risk of stroke.
Extra virgin olive oil remains one of the most important foods within that pattern, but it works as part of the bigger picture.
Why might the Mediterranean diet support cardiovascular health?
There is unlikely to be one single reason.
The Mediterranean diet combines a number of characteristics that are generally associated with better cardiovascular health.
The Mediterranean diet combines a number of characteristics that are generally associated with better cardiovascular health.
It is naturally rich in:
- Unsaturated fats
- Fibre
- Polyphenols and other plant compounds
- Vegetables and fruit
- Pulses
- Whole grains
- Fish
At the same time, it tends to contain fewer highly processed foods and less red and processed meat.
Earlier research has also associated greater adherence to the traditional Mediterranean diet with a lower likelihood of obesity.
A Spanish population study published in 2004 found an inverse association between Mediterranean diet adherence and body mass index.
Because this was an observational study, it cannot prove that the diet directly caused the difference.
However, maintaining a healthy body weight is one part of the wider picture when considering cardiovascular risk.
Research: Adherence to the traditional Mediterranean diet is inversely associated with body mass index and obesity in a Spanish population
View the study on PubMed
The bottom line
The latest research gives women another good reason to consider a Mediterranean-style way of eating.
Among more than 105,000 women followed for over 20 years, greater adherence to the Mediterranean diet was associated with a lower risk of stroke overall, including both ischaemic and haemorrhagic stroke.
The study does not prove that the diet prevented those strokes, and it certainly does not mean that one individual food can eliminate stroke risk.
But when these findings are considered alongside randomised clinical trials and decades of cardiovascular research, the bigger picture is encouraging.
The Mediterranean diet continues to stand out as one of the most extensively studied dietary patterns for long-term health.
And extra virgin olive oil remains one of its defining ingredients, bringing together healthy monounsaturated fats, naturally occurring polyphenols, flavour and thousands of years of Mediterranean food culture.
Sometimes, healthy eating really can be beautifully simple.
Research discussed in this article
Mediterranean Diet and the Risk of Stroke Subtypes in Women
Neurology Open Access, 2026
Read the study
Neurology Open Access, 2026
Read the study
Extra-Virgin Olive Oil and Blood-Brain Barrier Function in Mild Cognitive Impairment
2022
Read the study on PubMed Central
