Mixed
Adherence to a Mediterranean diet supplemented with virgin olive oil or mixed nuts significantly reduces serum and cellular inflammatory biomarkers (including CRP, IL-6, and adhesion molecules) in high-risk cardiovascular patients compared to a low-fat diet.
To lower inflammation and heart disease risk, replace your current diet with a Mediterranean-style pattern. Specifically, add extra virgin olive oil as your main cooking fat (aiming for roughly a liter per week) or eat a handful of mixed nuts (30-60 grams) daily. Do not restrict salt or calories strictly, as the study showed benefits even without these restrictions. This approach is superior to standard low-fat diets for reducing inflammatory markers in high-risk individuals.
In addition, the Med-Diet supplemented with virgin olive oil or nuts showed an anti-inflammatory effect reducing serum C-reactive protein, IL-6 and endothelial and monocytary adhesion molecules and chemokines, whereas these parameters increased after the low-fat diet intervention.
Why this rating
Based on the PREDIMED pilot study, a large, randomized, controlled trial with significant sample sizes (n=772 for risk factors, n=106 for biomarkers).
Source
Anti-inflammatory effects of the Mediterranean diet: the experience of the PREDIMED study
Ramón Estruch · Proceedings of The Nutrition Society · 2010
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