Mixed

Adherence to a Mediterranean diet pattern (rich in olive oil, nuts, vegetables, fruits, legumes, fish; moderate alcohol; low red/processed meat) significantly reduces the prevalence and incidence of metabolic syndrome compared to control or low-fat diets.

Adopt a Mediterranean dietary pattern as your primary nutritional strategy for metabolic health. Focus on daily consumption of extra virgin olive oil, mixed nuts, vegetables, fruits, legumes, and fish. Limit red and processed meats, refined carbohydrates, and whole-fat dairy. Moderate alcohol consumption (if any) is acceptable. This approach improves metabolic syndrome markers (blood pressure, lipids, glucose) through food quality and fat composition, not just calorie restriction.