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Whether you say "si" or "oui" or "nai," saying "yes" to a Mediterranean diet can protect your heart and extend your life. A new study in Nutrients looked at data on almost 680,000 folks and found that sticking to a Mediterranean diet decreases the risk of a heart attack or stroke by 23% and your chance of dying from a cardiovascular complication by 27%.

The basics of a Med diet are 100% whole grains, fruits, vegetables, legumes, nuts, seeds and olive oil -- with fish, seafood, poultry and dairy in moderation. And maybe a glass of wine. Red meats, highly processed foods and added sugars are avoided.

Another study in The American Journal of Clinical Nutrition focused on finding the optimal ratio of plant-based protein to animal protein to protect your heart health. What the researchers found is that while the average American eats three times more animal protein than plant protein, eating only a tiny bit more animal protein than plant protein (the ratio was 1 to 1.3) is what's needed to prevent coronary heart disease.

What this might mean for your daily Mediterranean menu: steel-cut oats with fruit at breakfast; a large salad loaded with veggies, nuts and seeds (you can add 3 ounces of salmon) and dressed with olive oil and lemon for lunch. For dinner, skinless chicken marinara, two veggies (make one beans) and fruit for dessert.

Discover great recipes in "The What to Eat When Cookbook" and check out "Dr. Oz Shares the Many Benefits of The Mediterranean Diet" on YouTube.

Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).

(c)2024 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2024 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.