The PREDIMED study (7,500 participants) showed the Mediterranean diet reduced cardiovascular events by 30%. Key components: olive oil, nuts, fish, whole grains, legumes, vegetables, moderate wine. It's rated #1 by U.S. News for 6 consecutive years.

I follow this diet and my cholesterol dropped 40 points in 3 months. Doctor is impressed!

Research shows it also reduces risk of type 2 diabetes, dementia, and certain cancers.

The key is extra virgin olive oil - rich in polyphenols and healthy fats.

I adapted it for vegetarian - replace fish with more legumes and nuts. Still get omega-3s from walnuts.