- The UK has experienced its hottest start to May on record, with temperatures reaching a staggering 29°C in some areas across the country – hotter than many European countries including Greece
- As temperatures continue to soar, the Mediterranean Diet offers a refreshing way to stay healthy with research showing it can help reduce the risk of heart disease
- Award-winning dietitian Dr Carrie Ruxton shares her five easy tips to stay cool and healthy with the Mediterranean diet
The UK is experiencing its hottest start to May on record, with temperatures soaring to 29°C degrees in London, warmer than Cyprus, Turkey and Greece.
As the warm weather continues into this week, with highs of 25°Cexpected across London, the Southeast, and the Midlands, many Brits are refreshing their diets – opting for foods that leave them feeling hydrated and energised.
The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea – particularly Italy and Greece. It centres on a variety of whole, minimally processed foods, with a focus on plant-based sources of nutrients and healthy fats. Fresh fruits and vegetables, whole grains, nuts, olive oil, and lean proteins all play a crucial role in this balanced diet.
Latest research from across Europe has highlighted the benefits of adopting this sun-soaked style of eating. Studies show it can help lower the risk of heart disease, support brain health and contribute to healthy weight management.
Award winning dietitian Dr Carrie Ruxton said: “The Mediterranean diet is more than just a way of eating – it’s a lifestyle that promotes balance, enjoyment, and long-term wellbeing. As temperatures rise across the UK, my five top tips can help you easily incorporate the Mediterranean Diet into your everyday routine – helping you stay nourished and hydrated.”
Five Top Tips to Stay Cool and Healthy with the Mediterranean Diet
Hydrate with Fresh Fruits and Vegetables
During hot weather, hydration is key. The Mediterranean diet naturally supports this with water-rich fruits and vegetables such as cucumbers, tomatoes, and oranges. These not only keep you hydrated but also provide essential vitamins and minerals including vitamins A, C and potassium – which contribute towards blood pressure management, vision and immune function.
Enjoy a Daily Glass of Orange Juice
A chilled glass of 100% orange juice is a refreshing way to beat the heat. Naturally rich in vitamin C, folate, and antioxidants, it helps support hydration, immune function, and skin health. Plus, a time saver is that shop-bought orange juice contains the same levels of bioactive compounds as freshly squeezed.
Choose Light, Fresh Meals
Swap stodgy dishes for lighter options like salads, grilled fish, and vegetable-based meals. A classic Mediterranean salad with olive oil, feta cheese, canned fish and fresh vegetables is both satisfying and nourishing. Oily Fish including salmon, mackerel and tuna are great sources of heart-boosting omega-3 fatty acids and muscle-supporting protein.
Incorporate Healthy Fats
Use extra virgin olive oil as a dressing or drizzle over grilled vegetables. Olive oil is a staple of the Mediterranean diet and provides healthy fats that support heart health thanks to their anti-inflammatory and antioxidant properties. Try drizzling over sliced avocado as a healthy starter.
Snack on Nuts and Seeds
Instead of processed snacks, opt for a handful of almonds, walnuts, or sunflower seeds – which are great sources of heart-healthy fats, fibre, protein. These are nutrient-dense, easy to carry and provide a quick energy boost without weighing you down.