摘要：They eat deep-sea fish 3-4 times a week (e.g., sardines, tuna); their Omega-3 fatty acids inhibit vascular inflammation (reducing

地中海地区：“橄榄油 + 鱼类” 的饮食模式，为何能护心？

Mediterranean region: Why does the "olive oil + fish" diet protect the heart?

地中海居民每日摄入 50-80ml 橄榄油（富含单不饱和脂肪酸，能降低血液中坏胆固醇 LDL，升高好胆固醇 HDL）。

Mediterranean residents consume 50-80ml of olive oil daily (rich in monounsaturated fatty acids, reducing bad cholesterol LDL and increasing good cholesterol HDL in blood).

每周吃 3-4 次深海鱼（如沙丁鱼、金枪鱼），其 Omega-3 脂肪酸可抑制血管炎症反应（减少动脉粥样硬化风险）。

They eat deep-sea fish 3-4 times a week (e.g., sardines, tuna); their Omega-3 fatty acids inhibit vascular inflammation (reducing atherosclerosis risk).

饮食搭配大量新鲜果蔬（提供抗氧化剂）和全谷物（富含膳食纤维，调节血糖波动），形成低 GI（升糖指数）饮食结构。

The diet is paired with plenty of fresh fruits and vegetables (providing antioxidants) and whole grains (rich in dietary fiber to regulate blood sugar fluctuations), forming a low-GI (glycemic index) structure.

数据显示，该模式可使心血管疾病发病率降低 30%，核心在于 “抗炎、降脂、稳代谢” 的科学协同。

Data shows this pattern reduces cardiovascular disease incidence by 30%, with the core being the scientific synergy of "anti-inflammation, lipid-lowering, and metabolic stability."

来源：海哥哥英语