Pour on the olive oil, preferably over fish and vegetables.
One of the longest and most scientific tests of a Mediterranean diet suggests this style of eating can cut the chance of suffering heart-related problems, especially strokes, in older people at high risk of them.
The study involved about 7,500 people in Spain.
Half had diabetes and most had high blood pressure and cholesterol.
They were told to follow a low-fat diet or a Mediterranean one with extra olive oil or nuts.
That meant lots of fruit, fish, chicken, beans, tomato sauce, salads and wine.
After nearly five years, those who ate Mediterranean-style had a 30 percent lower risk of major cardiovascular problems compared to the low-fat group.
The results were released Monday by the New England Journal of Medicine.
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