Heart-Healthy Diet — What to Eat
Mediterranean diet is the world's most-researched heart-protective approach. PREDIMED study: 30% cardiovascular event reduction. Plenty of vegetables, fruits, fish, olive oil, nuts, whole grains, minimal red meat.
Plate Composition
Vegetables + fruits 50% (colorful). Whole grains 25%. Lean protein 25% (fish 2/wk, legumes 3-4/wk). Extra virgin olive oil primary fat. Dairy moderate. Sweets and processed rare.
Conscious Choices
Salt < 5 g/day. Saturated fat < 10% calories. Sugar < 5% calories. Alcohol moderate (<1 drink/day women, <2 men) — recent research suggests avoiding is even better.
Lifestyle Bundle
Diet + 30 min daily activity + 7-9 hr sleep + stress management. Combination more powerful than medications.
Frequently Asked Questions
Is Mediterranean diet appropriate for everyone?▼
Excellent fit — geographically and culturally similar to many traditional diets. Olive oil, fresh vegetables, legumes already classic in many cuisines.
Scientific References
- Estruch R (2018) PREDIMED-Plus trial. NEJM.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.
