How a Healthy Diet in Malta Can Slow Ageing and Illness
New research from the Aging Research Center at Karolinska Institutet highlights the significant role diet plays in delaying chronic illnesses and promoting healthy ageing. A 15-year study involving over 2,400 Swedish adults found that diets rich in vegetables, fruits, whole grains, fish, and healthy fats—such as the Mediterranean Diet, MIND Diet, and Alternative Healthy Eating Index—were linked to slower disease accumulation. Conversely, diets high in processed foods, refined grains, and sugary drinks accelerated ageing and increased risks of conditions like heart disease, depression, and dementia. For Malta, where fresh local produce, fish, and olive oil are abundant, adopting healthier eating habits aligns naturally with its Mediterranean culinary traditions. Even small dietary changes, such as prioritizing traditional dishes with healthier preparation methods, can yield noticeable benefits, regardless of age. The study also emphasizes the importance of reducing inflammation through diet, a key factor in combating age-related diseases. Beyond diet, a holistic approach that includes physical activity, social
Discover How Diet Can Delay Chronic Illness and Promote Healthy Ageing in Malta
Imagine two people in their 70s living in Malta. Both are enjoying active lifestyles, soaking up the Mediterranean sun, and embracing the island's rich cultural and culinary heritage. Yet, as the years pass, one develops chronic illnesses like heart disease, diabetes, or depression, while the other remains relatively healthy. What made the difference?
According to groundbreaking research from the Aging Research Center at Karolinska Institutet in Sweden, diet may hold the key.
In a study spanning 15 years and involving over 2,400 Swedish adults, researchers discovered that individuals who maintained a healthy diet developed chronic diseases at a significantly slower pace. Conversely, those consuming diets high in inflammatory foods—such as processed meats, refined grains, and sugary drinks—experienced faster ageing and disease accumulation. This is particularly relevant for Malta, where the culinary landscape offers both traditional dishes with wholesome ingredients and modern fast-food temptations.
Chronic illnesses pose one of the greatest challenges for older adults, increasing risks of disability, hospitalisation, and early death. They also place a heavy burden on healthcare systems, including Malta’s own resources. While previous studies have linked diet to the prevention of individual diseases, this research highlights how dietary choices can influence overall biological ageing.
What Diets Promote Healthy Ageing?
The study examined four dietary patterns. Three were associated with slower disease accumulation:
- The Mediterranean Diet: A natural fit for Malta, this diet emphasizes fresh vegetables, fruits, olive oil, fish, legumes, and whole grains, all staples of local cuisine.
- The MIND Diet: Designed to protect brain health, this diet combines elements of the Mediterranean and DASH diets, focusing on foods that support cognitive function.
- The Alternative Healthy Eating Index: Based on foods linked to lower disease risk, this diet prioritizes nutrient-dense options.
In contrast, diets high in inflammatory foods—think fast food, sugary drinks, and processed snacks—accelerated disease accumulation. Cardiovascular conditions like heart failure and stroke, as well as psychiatric disorders such as depression and dementia, were particularly influenced by dietary choices. However, no clear link was found between diet and musculoskeletal conditions like arthritis or osteoporosis.
Why Is Diet So Important?
One reason lies in inflammation. As people age, many experience low-grade chronic inflammation, often called “inflammaging.” This process is linked to a wide range of diseases. Diets rich in vegetables, fruits, whole grains, and healthy fats help reduce inflammation, while diets high in processed foods and sugars exacerbate it. For residents and visitors in Malta, incorporating more fresh local produce, fish, and olive oil into meals can be a simple yet effective way to combat inflammaging.
Another reason is resilience. A balanced diet provides essential nutrients that support immune function, muscle mass, and cognitive health. Over time, these benefits can significantly impact how individuals age and maintain their quality of life. In Malta, where fresh fish, Mediterranean staples, and locally grown fruits and vegetables are abundant, making healthier choices is not only feasible but enjoyable.
Why It’s Never Too Late to Start
The study revealed that even in the oldest participants—those aged 78 and above—dietary changes led to noticeable benefits. This reinforces the idea that it’s never too late to embrace healthier eating habits. For older adults in Malta, this could mean prioritizing traditional dishes like lampuki pie, rabbit stew, and kapunata, but with healthier preparation methods and reduced sugar or fat content.
What Should Older Adults Eat?
Here’s the takeaway:
- Eat more: Vegetables, fruits, legumes, nuts, whole grains, and healthy fats like olive oil and fish.
- Limit: Red and processed meats, sugary drinks, and solid fats.
These principles align beautifully with Malta’s Mediterranean culinary traditions, making it easier to incorporate healthier choices into everyday life. Restaurants across the island are increasingly offering nutritious options, from fresh seafood dishes to plant-based meals, catering to those looking to improve their health without sacrificing flavor.
Beyond Diet: A Holistic Approach to Ageing in Malta
While diet plays a pivotal role, it’s just one piece of the puzzle. Physical activity, social connections, and access to quality healthcare are equally important for healthy ageing. Living in Malta, with its mild climate, scenic walking trails, and bustling community events, offers ample opportunities to stay active and socially engaged. Combine these lifestyle factors with a nutritious diet, and you have a recipe for longevity.
As the study authors, Adrián Carballo Casla, Amaia Calderón-Larrañaga, and David Abbad Gomez, emphasize, small changes in diet can have a meaningful impact, no matter your age. Whether you’re enjoying a seaside meal in Marsaxlokk or cooking a hearty vegetable soup with local produce, every choice counts.
Ageing is inevitable, but how it unfolds is influenced by the lifestyle choices we make. For Malta’s food lovers and health-conscious diners, embracing a balanced diet isn’t just about living longer—it’s about living well. So, the next time you sit down for a meal, consider how your plate can shape your future. Healthy eating in Malta starts one bite at a time.