Anti-Inflammatory Mediterranean Diet
The Mediterranean diet is the most evidence-backed dietary pattern for longevity. Rich in olive oil, fish, vegetables, and legumes, it reduces cardiovascular events by 30% (PREDIMED trial).
Dosage & Timing
Evidence Strength
5/5 — Very StrongVery strong evidence. The PREDIMED trial (n=7447) is one of the largest dietary RCTs ever conducted. Meta-analyses consistently show 25-30% reduction in cardiovascular events and significant reductions in all-cause mortality.
Overview
Adopt the Mediterranean dietary pattern emphasizing extra virgin olive oil, fatty fish, vegetables, legumes, nuts, and whole grains while minimizing processed foods, refined sugars, and seed oils. This is the most studied dietary pattern in clinical research, with robust evidence for reducing cardiovascular disease, neurodegeneration, and all-cause mortality.
How To Do It
Stock core ingredients
Extra virgin olive oil (daily use), canned/fresh fish, legumes, nuts, seasonal vegetables, and whole grains.
Replace cooking fats
Use EVOO as primary cooking and finishing oil. Aim for 3-4 tablespoons daily (as in PREDIMED).
Eat fish 2-3x/week
Prioritize fatty fish: salmon, sardines, mackerel, anchovies. These provide EPA/DHA omega-3s.
Reduce processed food
Minimize refined grains, added sugars, processed meats, and ultra-processed snacks.
Add daily vegetables
Aim for 5+ servings of varied, colorful vegetables daily. Include leafy greens at most meals.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Primary prevention of cardiovascular disease with a Mediterranean diet↗
A Mediterranean diet reduced major cardiovascular events in high-risk adults.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Nut allergies (modify accordingly)
- ⚠Fish allergies (substitute plant omega-3 sources)
Interactions
- •Complements time-restricted eating
- •High olive oil intake may interact with blood-thinning medications
Measurable Outcomes
Related Protocols
Omega-3 Intake (EPA+DHA)
Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Target (30-50g/day)
Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.
Fermented Foods for Gut Health
2-3 servings of fermented foods daily to boost gut microbiome diversity. Stanford research showed this increased microbial diversity and reduced inflammatory markers.