Pescatarian
Plant-forward plus marine omega-3s; favorable cardiovascular signal.
Evidence base
Large cohort studies associate pescatarian patterns with reduced cardiovascular mortality. Evidence strength is moderate — confounded by overall health-conscious behavior.
Mechanisms
- Marine omega-3 EPA/DHA intake
- High plant food and fiber base
- Lower red meat and saturated fat
Studied populations
- Adventist Health Study cohorts
- EPIC-Oxford participants
- Asian coastal populations
Likely strengths
- Omega-3 intake without high red meat
- Flexible within plant-forward framework
- Good micronutrient profile if varied
Open questions
- Mercury and contaminant exposure with high fish intake
- Sustainability of wild-caught vs farmed
- Comparison to Mediterranean pattern directly