Food expert says 'superfood' diet 'reduces risk of heart disease and premature death by a quarter'

The renowned Mediterranean diet has been favoured by dieticians and nutritionists across the world for its well-known health benefits and simplicity. Commonly found in European countries such as Greece, Italy and Spain, the diet encompasses healthy and fresh ingredients such as lean meat, fish, in-season vegetables and olive oil. The best part of a Mediterranean diet? According to Phil Bianchi, food expert and founder of The Gift Of Oil , research shows that it can reduce the risk of heart disease by 25% and premature death by 23%.

He has outlined the essential ingredients to include. Olive oil All diets need fats but replacing the tempting fats with ‘good’ fats is a key part of following the Mediterranean diet. A ‘good’ fat is an unsaturated fat and Extra Virgin Olive Oil is the best option and most versatile to use across your meals.

Oleocanthal in olive oil has many health benefits been proven to help reduce bad cholesterol, reduce the risk of stroke, prevent the onset of dementia and the risk of Alzheimer’s, lower the risk of type 2 diabetes, reduce the risk of high blood pressure, protect against heart disease and prevent the DNA damage that can trigger cancer. Balsamic vinegar Paired perfectly with olive oil, balsamic vinegar is another wonderful ingredient to help follow the Mediterranean diet and make sure that every meal is delicious. Forget adding an extra sauce to your dishes and go for the simplicity of using oil and vinegar to dress and flavour any meal.