第一位：地中海飲食
地中海飲食包括進食大量植物類食物、全穀物、健康脂肪（如橄欖油）和精益蛋白質。加工食品、紅肉和精製糖應儘量避免食用。地中海飲食不但能保持身體健康，更可以預防疾病。
研究顯示，女性採用地中海飲食並食用橄欖油，可減低患乳癌風險[4]。此外，另一研究亦指出，地中海飲食能保持心臟健康[5]。
地中海飲食除了是整體最佳飲食方式外，更被《美國新聞與世界報導》列為健康飲食、糖尿病飲食、心臟健康、植物性飲食的排行榜首位。
資料來源：
《美國新聞與世界報導》、《TIME》
參考文獻／網站：
[1] Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007-1014.
[2] Zong, G., Li, Y., Sampson, L., Dougherty, L. W., Willett, W. C., Wanders, A. J., ... & Sun, Q. (2018). Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. The American journal of clinical nutrition, 107(3), 445-453.
[3] National Heart, Lung, and Blood Institute (NHLBI) (2018). DASH Eating Plan, retrieved from: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
[4] Toledo, E., Salas-Salvadó, J., Donat-Vargas, C., Buil-Cosiales, P., Estruch, R., Ros, E., ... & Gómez-Gracia, E. (2015). Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial: a randomized clinical trial. JAMA internal medicine, 175(11), 1752-1760.
[5] Sofi, F., Dinu, M., Pagliai, G., Cesari, F., Gori, A. M., Sereni, A., ... & Casini, A. (2018). Low-Calorie Vegetarian Versus Mediterranean Diets for Reducing Body Weight and Improving Cardiovascular Risk Profile: CARDIVEG Study (Cardiovascular Prevention With Vegetarian Diet). Circulation, CIRCULATIONAHA-117.
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