The Mediterranean diet: what research says about heart health

The pattern with the strongest evidence — in a practical version.

• •In the PREDIMED trial, participants on a Mediterranean diet with olive oil or nuts had about 30% fewer cardiovascular events than those on a low-fat diet.
• •The principles: olive oil as the main fat, fish twice a week, legumes, plenty of vegetables and fruit, and little processed meat.
• •Sodium: under 2,300 mg a day — most sodium comes from processed food, not the salt shaker.
• •A daily 30-minute walk completes the picture — the heart loves consistency more than intensity.

General information — not a substitute for personal medical or nutritional advice.