Pass the olive oil: Research reveals which diet boosts heart, mental health

Already recommended to reduce the risks of bowel cancer, heart disease, and dementia, the diet has now been shown to reduce symptoms of stress and anxiety.

In partnership with the University of the Sunshine Coast, researchers from the University of South Australia assessed the impact of a Mediterranean diet on the mental health of 294 older Australians (aged 60+) finding that it reduced the severity of anxiety and stress, independent of age, gender, sleep, and body mass index.

The researchers also found specific elements of the diet - fruit, nuts, legumes, and a low consumption of sugar-sweetened drinks (less than 250mL per day) - reduced the severity of anxiety and stress.

Anxiety is the most common mental health disorder globally, affecting more than 301 million people. In Australia, one in four people will experience anxiety during their lifetime.

Dietitian and UniSA researcher Dr Evangeline Mantzioris said the Mediterranean diet can significantly improve mental health and quality of life.

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"Globally, we're facing an unprecedented ageing population, yet despite this longevity, many people continue to struggle with their health and wellbeing.

"Lifestyle behaviours, including diet quality, are gaining more attention as modifiable risk factors for poor mental health, with the Mediterranean diet endorsed for reducing chronic disease risk and supporting healthy ageing.

"It's a big tick for the Mediterranean diet - through a relatively easy lifestyle change, people can markedly improve their stress and anxiety levels - who wouldn't want to give it a go," said Dr Mantzioris.

In 2023, research from the University of South Australia also revealed the Mediterranean diet was not only good for your health but also your weekly budget, saving a family of four $28 per week (or $1456 per year) compared to the typical Western diet.