• Coronary heart disease (CHD)
• Cancer
• Type 2 diabetes
• Obesity.

Both epidemiological and dietary studies have shown that a diet rich in olive oil has favourable effects on blood fats and risk of heart disease.

Interestingly, the original group studied in Crete have been restudied 30 years later, to find that their diet has moved away from the traditional Cretan diet. Increased prosperity, a shift away from farming to tourism and increased ‘materialism’ have also brought an increase in obesity and serum cholesterol as they have gradually abandoned the traditional diet and increased the amount of saturated fat and decreased monounsaturated fat eaten.

Cancer

The major benefit of the Mediterranean diet in cancer prevention is most probably the high consumption of vegetables and other plant foods which are rich in phytochemicals. Other contributing factors are the freshness of foods eaten and also the high levels of physical activity engaged in. The World Cancer Research Fund guidelines for the prevention of cancer recommend that we eat at least 400g of vegetables per day.

Diabetes

Patients with non-insulin dependant diabetes placed on a Mediterranean style diet rich in monounsaturated fats (olive oil) showed significant improvements in a wide range of factors related to diabetes such as blood levels of triglyceride and HDL cholesterol. This was in comparison to those on a more often recommended high carbohydrate diet. Evidence for the use of high monounsaturated fat diets to improve non-insulin dependent diabetes is now substantial.

What about weight gain?

High monounsaturated fat diets are not necessarily fattening. Different fats are handled differently by the body, either stored as fat or ‘burned’ as they are used for energy. Where body fat is positioned has an effect on health. Diabetes for example, is characterised by centralised body fat distribution. High monounsaturated fat diets appear to have a more favourable effect on where body fat is distributed.

Palatability and Enjoyment

Scientific evidence about nutritional health is important, but equally important is whether people will eat the diet recommended. Studies of the Mediterranean style diet are consistent in noting that the dietary advice was followed by the participants because it tasted good.

Food must not only be good for you, but taste good. Palatability of vegetables, salads and grains is increased by addition of olive oil, increasing the likelihood of eating more of these healthy foods.

The advantages of the Mediterranean diet are many, from increased health benefits to fabulous flavour and palatability. A further benefit of the overall lifestyle employed by those following this traditional pattern, is that of adequate daily activity. Exercise is necessary for good health, and obtaining exercise through gardening has the added bonus of growing your own seasonally fresh food to eat. Not surprisingly, this is also beneficial environmentally in reduced energy cost of food production and less processing and packaging.