A pescatarian diet emphasizes fish and seafood as primary protein sources, alongside plant-based foods, while excluding other meats. This dietary pattern is associated with lower risks of cardiovascular disease, type 2 diabetes, and certain cancers, likely due to reduced saturated fat intake and increased omega-3 fatty acids, fiber, and micronutrients. These benefits contribute to a longer healthspan by mitigating major age-related chronic diseases.
Verdict
Excellent dietary pattern for reducing chronic disease and extending healthspan.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$200 - $600
Protocol
- Focus on fish, seafood, fruits, vegetables, whole grains, legumes, nuts, and seeds, while excluding red meat and poultry.
Flags
- Potential for mercury and microplastic accumulation from certain fish species.
- Requires careful selection of sustainable and low-contaminant seafood.
- May require B12 supplementation if dairy/eggs are also limited.