Nutrition
Mediterranean-pattern diet
The only diet that moved hard endpoints in a large RCT: 30% fewer heart attacks, strokes and cardiovascular deaths.
Impact 4/55/5· Replicated RCTs, guidelinesEffort: a habit
First step today
Next shop: a bottle of extra-virgin olive oil, a bag of nuts, two tins of legumes.
How
Vegetables, legumes, whole grains, olive oil, nuts, fish; little red meat, minimal processed food and sugar. A pattern, not calorie counting.
Evidence
PREDIMED (n=7,447, 4.8 years): a Mediterranean diet supplemented with extra-virgin olive oil or nuts cut major cardiovascular events by 30% versus a low-fat control. Cohorts show 20–25% lower all-cause mortality.
Goals
Heart, blood sugarHealthy yearsBrain, memoryBody weight
Related studies
Last reviewed: 6 September 2026
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