A 2018 Spanish study found that the Mediterranean diet helps prevent heart disease. (Link)
Adhering to this diet resulted in approximately a 30% decrease in the risk of a cardiovascular event across the nearly five years of the study.
Participants were 55–80 years old and judged to be at high risk of cardiovascular disease.
The components of the diet were as follows:
Olive oil (Extra virgin): 4 tablespoons or more per day
Tree nuts & peanuts: 3 or more servings per day
Fresh fruits: 3 or more servings per day
Vegetables: 2 or more servings per day
Fish, seafood: 3 or more servings per week
Legumes: 3 or more servings per week
Sofrito*: 2 or more servings per week
White meat: Instead of red meat
Wine with meals (Optional): 7 or more glasses per week
*Sofrito is a sauce made with tomato & onion, often including garlic and herbs, simmered in olive oil.
Soda drinks: Less than 1 drink per day
Baked goods, cookies, sweets & pastries: Less than 2 servings per week
Spread fats (Margarine): Less than 1 serving per day
Red & processed meats: Less than 1 serving per day