Mediterranean dietary pattern — olive oil, vegetables, fish, whole grains, legumes, modest meat and dairy, occasional wine — has more evidence for cardiovascular health, longevity, and cognitive function than any specific 'diet'. Boring and consistently supported.
What it looks like daily
Olive oil as primary cooking fat. Vegetables at every meal (5+ servings daily). Whole grains (brown rice, whole-grain bread, oats). Fish 2x weekly minimum. Legumes (beans, lentils) several times weekly. Modest red meat. Daily fruit. Modest wine if you drink.
What it excludes
Ultra-processed foods. Heavy red meat. Heavy refined grains. Sugary drinks. Excessive sugar.
Not glamorous. Not branded. Just consistently effective. Most disease prevention from diet that's supported by evidence is some variant of this.