Mixed
Adherence to the traditional Mediterranean Diet (MedDiet) is associated with an 11% relative reduction in the risk of cardiovascular disease (CVD) mortality or incidence for each 2-point increment in a 0-9 adherence score.
To get the cardiovascular benefits of the Mediterranean Diet, you don't need to move to Italy. Focus on making extra-virgin olive oil your primary cooking fat and dressing for salads. Eat plenty of vegetables, fruits, legumes, and whole grains. Limit red and processed meats, and choose fish and poultry more often. If you drink alcohol, do so moderately with meals, preferably wine. This pattern, not just individual 'superfoods', is what reduces heart disease risk.
In Figure 2 with 27 estimates showed that each 2-point increment in a 0–9 score of MedDiet was associated with a 11% relative reduction in the risk of CVD (risk ratio: 0.89; 0.86–0.91).
Why this rating
Cumulative meta-analysis of prospective studies and RCTs, though RCTs represent a small weight (0.62% and 1.32%) of the total evidence.
Source
Transferability of the Mediterranean Diet to Non-Mediterranean Countries. What Is and What Is Not the Mediterranean Diet
Miguel Ángel Martínez‐González et al. · Nutrients · 2017
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