The major drawback is the diet falls way below calcium and dairy recommendations, offering one to two servings a day, rather than three.
A study in the American Journal of Clinical Nutrition found adding at least three dairy servings to a Med diet may help lower cholesterol in eight weeks.
Men should aim to get at least 1,000 mg of calcium a day, so you could add one ounce of grated Parmesan cheese to your salad (supplying 25 percent of your daily calcium needs), make a tofu stir-fry, and swap out nut milk for the real deal in cereal and smoothies. Or, you can toss together a traditional caprese salad with fresh mozzarella, tomatoes, and sweet basil, drizzling olive oil (and balsamic) on top.
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