Macro partitioning

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts significantly reduces the incidence of major cardiovascular events (myocardial infarction, stroke, or cardiovascular death) in high-risk individuals compared to a control low-fat diet.

If you are at high risk for heart disease (e.g., high blood pressure, diabetes, or high cholesterol), switching to a Mediterranean-style diet can significantly lower your risk of heart attack or stroke. You don't need to count calories; instead, focus on adding specific foods. Aim to eat about 4 tablespoons of extra-virgin olive oil daily and a small handful (30g) of mixed nuts (walnuts, almonds, hazelnuts) every day. Replace refined vegetable oils and processed meats with these whole-food fats. This approach was shown to be more effective than a standard low-fat diet in reducing major cardiovascular events over nearly 5 years.