Macro partitioning
Adherence to a Mediterranean Diet (MD) pattern reduces the incidence of chronic diseases, including cardiovascular disease (CVD), type-2 diabetes, and certain cancers, primarily through the synergistic effects of its macronutrient composition (high MUFA/PUFA, low SFA) and bioactive phenolic compounds.
Adopt a Mediterranean-style eating pattern as your baseline. Prioritize extra virgin olive oil as your main fat source, consume fish regularly for omega-3s, and limit red meat and saturated fats. If you drink alcohol, limit it to moderate levels (1 drink/day for women, 2 for men) with meals. Combine this diet with at least 30 minutes of brisk walking daily to maximize metabolic and cardiovascular benefits.
A large body of research data suggests that traditional dietary habits and lifestyle unique to the Mediterranean region (Mediterranean diet, MD) lower the incidence of chronic diseases and improve longevity.
Why this rating
Supported by large cohort studies (PREDIMED, EPIC, Seven Countries) and mechanistic data, though some cancer associations are mixed.
Source
Mediterranean Diet and Prevention of Chronic Diseases
Donato F. Romagnolo et al. · Nutrition Today · 2017
DOI 10.1097/nt.0000000000000228
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