A plant-based diet, particularly a M editerranean diet, is effective for reducing the risk of chronic diseases such as heart disease, diabetes, and obesity. This diet emphasizes fruits, vegetables, whole grains, nuts, and healthy fats, particularly olive oil. Such dietary patterns are rich in antioxidants and anti-inflammatory components, which contribute to overall health. The inclusion of fish, and limited consumption of red meat and processed foods, further enhances the protective effects against chronic conditions. Adopting this dietary approach has been linked to improved metabolic health and longevity.