Turbo-boost your diet . . . with fat
The more “Mediterranean” your diet, the lower your risk of developing high blood pressure, diabetes and obesity. And fats play a huge part.
The key components of this type of diet are vegetables, pulses, fruit, wholegrain foods such as wholemeal bread, daily portions of nuts and seeds, wine with meals, lashings of extra virgin olive oil, a little fermented dairy (mainly cheese and yoghurt), fish several times a week, mainly white meat a few times a month, up to seven eggs a week and very few sweets.
About seven years ago a study incorporating 7,500 people gave a quarter of them a litre of olive oil each week and another quarter a 30g daily portion of walnuts,