Dr Hilary Jones, TV doctor and NHS GP, said he maintains his wellbeing with the help of exercise and the Mediterranean diet. The type of diet includes foods such as; whole grains, fruit, vegetables, fish, beans, nuts, and olive oil, all of which offer many health benefits.
Quizzed on his go-to foods, he shared: “I do like the Mediterranean diet so lean meats, chicken, poultry, with some roast vegetables, I really like that, but I have a varied diet. I like all sorts of things, I like a good curry, luckily I like fruit and veg.”
Although the Good Morning Britain and Lorraine regular mostly stays clear of eating treats such as biscuits, he does indulge in them from time to time. “But yeah the Mediterranean diet suits me,” he continued.
“It’s tasty, it’s satisfying and I don’t have a lot of ready meals, because I find them too… they’re nice, but too salty, too processed.”
Dr Hilary praised the natural aspect of the Mediterranean diet, noting that its minimal meat portions and avoidance of heavy sauces also help to keep it healthful.
With the diet inclusive of high-fibre foods and those low in saturated fat, it has been linked to helping with numerous health issues, including high cholesterol. Dr Hilary says with unhealthy cholesterol levels having no symptoms, it is important to be mindful about what you eat.
“The things that increase cholesterol would be too much saturated fat in your diet and a diet that is too reliant on carbohydrates,” he said. “So, you will produce too much cholesterol if your diet is unhealthy. Most of the cholesterol in your body you make yourself in your liver, the rest comes from your diet, but nevertheless, you can reduce your blood cholesterol significantly by monitoring your diet.”
What exactly is the Mediterranean diet?
The Mediterranean diet is an eating approach based on the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Italy, Greece and Spain. It is widely recognised for its health benefits and is often ranked as one of the healthiest diets in the world.
It’s not about strict dietary limitations or intensive calorie tracking. Instead, the Mediterranean diet shapes a lifestyle around conscious, healthy eating.
Its core ingredients include:
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Plant-based foods with an emphasis on fruits, vegetables, whole grains, legumes (beans, lentils), and nuts.
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Healthy fats like olive oil
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Fish
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Minimal processed foods
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Meals flavoured with fresh herbs, spices, garlic and lemon juice
Why is it healthy?
As well as it helping with cholesterol, following the diet is also linked to a reduced risk of several types of cancer, according to various studies.
A Harvard study published in August 2023 found that this diet can help decrease the risk of dying from all cancers by 28 percent.
More specifically, the British Journal of Cancer suggested that women who follow a Mediterranean diet could reduce their risk of womb cancer by more than half (57 per cent).
Health website Zoe cited another study which concluded that individuals with advanced skin cancer who adhere to the Mediterranean diet may respond better to treatment.
Everyday Health also noted that some ingredients in the popular diet can aid weight loss.
NHS advice on following the diet
The NHS endorses the Mediterranean diet and lists numerous health benefits on their website such as:
- Weight loss – plants are naturally lower in calories and high in fibre, which helps you feel fuller for longer
- Reduced risk of having a heart attack or stroke – replacing saturated fat, found mostly in meat and dairy, with healthier fats in nuts and olive oil, lowers your cholesterol levels. This is good for your heart and blood vessels
- Diabetes – eating a diet rich in plants can help prevent type 2 diabetes. For people with diabetes (type 1, type 2 and gestational), it can help lower blood glucose levels and may allow them to reduce their medication
- Reduced blood pressure
- Lower risk of developing certain cancers – bowel, breast, prostate, stomach, bladder, head and neck, lung and pancreatic cancer
- Lower risk of developing dementia
- Better balance of good gut bacteria, which can lead to better digestion
- Improved mood and mental health
Dr Hilary shared his health regime and tips as part of NHS England’s Help Us, Help You campaign, which encourages people to seek medical advice if they notice any abnormal changes in their body. Early detection of cancer increases the chances of successful treatment and can save lives.
This initiative is particularly important as new data reveals that only half of people (50%) would book an appointment with their GP as their first response to noticing a potential sign of cancer, despite this being the recommended action by the NHS.
Separately, a staggering 42% of individuals wouldn’t get in touch with their GP over an unexplained lump on their body, and almost half (49%) failed to recognise unexpected weight loss as a potential sign of cancer.
Dr Hilary commented: “We know that many people worry about symptoms that could be cancer but may put off getting themselves checked out. But remember, finding cancer early makes it more treatable and can save lives, so I’d urge you to contact your GP practice if something doesn’t feel right in your body. To rule out cancer, your GP may refer you for further tests. Whatever the result, the NHS is here for you.”