Whether you pronounce it "si" or "oui" or "nai," saying yes to a Mediterranean diet can protect your heart and extend your life.

A new study in the journal Nutrients looked at data on almost 680,000 people and found that sticking to a Mediterranean diet decreases the risk of a heart attack or stroke by 23%, and your chance of dying from a cardiovascular complication by 27%.

The basics of a Mediterranean diet are 100% whole grains, fruits, vegetables, legumes, nuts, seeds, and olive oil — with fish, seafood, poultry, and dairy in moderation. And maybe a glass of wine.

Red meats, highly processed foods, and added sugars are to be avoided.

Another study in The American Journal of Clinical Nutrition focused on finding the optimal ratio of plant-based protein to animal protein to protect your heart health.

What the researchers found is that while the average American eats three times more animal protein than plant protein, eating only a tiny bit more animal protein than plant protein (the ratio was 1.3 to 1) is what's best for preventing heart disease.

Here’s what that could mean for your daily Mediterranean menu:

• Steel-cut oats with fruit at breakfast

• A large salad loaded with veggies, nuts, and seeds (you can add 3 ounces of salmon), dressed with olive oil and lemon for lunch

• Skinless chicken marinara along two veggies (make one beans) for dinner

• Fruit for dessert

Discover more great recipes in "The What to Eat When Cookbook," and check out "Dr. Oz Shares the Many Benefits of the Mediterranean Diet" on YouTube.