The 10 Most Insurable Diets Which Health Habits Save You Money
As an FCA-authorised broker that has helped arrange over 900,000 policies, WeCovr provides expert insight into the UK's private medical insurance market. We've seen first-hand how your lifestyle choices, particularly your diet and fitness, can directly impact your premiums and the value you get from your cover.
WeCovr explores how diet and fitness trends can lower or raise your PMI premiums
In the world of private medical insurance (PMI), insurers are essentially underwriters of risk. They assess how likely you are to make a claim in the future. While factors like your age and location are fixed, your lifestyle is one area where you have significant control. A healthier lifestyle translates to lower risk, and lower risk often means lower premiums.
But what does "healthy" actually mean to an insurer? It's not about chasing the latest fad on social media. It's about adopting sustainable, evidence-backed habits that demonstrably reduce your risk of developing serious health conditions. This guide will demystify the connection between your health habits and your wallet, showing you how to become a more "insurable" individual.
The Golden Rule of UK Private Health Cover: Acute vs. Chronic Conditions
Before we dive into the specifics of diet and exercise, it's crucial to understand a fundamental principle of private medical insurance in the UK.
Standard PMI policies are designed to cover acute conditions that arise after you take out your policy.
- An acute condition is a disease, illness, or injury that is likely to respond quickly to treatment and lead to a full recovery. Think of things like joint replacements, cataract surgery, or treatment for an infection.
- A chronic condition is a long-term illness that cannot be cured, only managed. This includes conditions like diabetes, hypertension (high blood pressure), asthma, and Crohn's disease.
Crucially, UK private health cover does not typically cover the management of pre-existing or chronic conditions. If you already have diabetes when you apply for a policy, the insurer will exclude it from your cover.
So, why does your lifestyle matter so much if chronic conditions aren't covered anyway? Because a healthy lifestyle dramatically reduces your risk of developing new acute conditions that are covered, such as certain cancers, heart conditions requiring surgery, or strokes. Insurers price your policy based on this future risk.
How Insurers Assess Your Health and Lifestyle
When you apply for private medical insurance, you'll be asked a series of questions. This process is called underwriting. The insurer is building a picture of your health risk profile. Here’s what they focus on:
| Factor | Why It Matters to an Insurer | Potential Impact on Premium |
|---|---|---|
| Age | The single biggest factor. The statistical risk of illness increases as we get older. | Premiums rise significantly with age. |
| Location | The cost of private medical treatment varies across the UK. Central London hospitals are the most expensive. | Living in a major city, especially London, usually means higher premiums. |
| Smoker Status | Smoking is a leading cause of preventable disease, including many cancers, heart disease, and respiratory issues. | Smokers can pay anywhere from 30% to 50% more than non-smokers. |
| Body Mass Index (BMI) | While not a perfect measure, BMI is used as a general indicator of healthy weight. A very high BMI is linked to an increased risk of joint problems, heart disease, and type 2 diabetes. | Some insurers may load the premium for a high BMI, while others might ask for more medical information. |
| Alcohol Consumption | Excessive alcohol intake is linked to liver disease, certain cancers, and heart problems. | Applicants who drink heavily may face higher premiums or have exclusions applied to their policy. |
| Medical History | Your past health gives an indication of your future health. This is why pre-existing conditions are usually excluded. | The type of underwriting (e.g., Moratorium vs. Full Medical Underwriting) determines how pre-existing conditions are handled. |
The 10 Most "Insurable" Diets: Eating Your Way to Lower Premiums
The "best" diet isn't about extreme restriction. Insurers favour balanced, sustainable eating patterns backed by robust scientific evidence for disease prevention. Here are ten diets and eating philosophies that signal a lower health risk.
1. The Mediterranean Diet
Arguably the gold standard for long-term health, this diet is rich in fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil. It includes moderate amounts of fish and poultry and limited red meat and dairy.
- Why Insurers Love It: Countless studies link the Mediterranean diet to a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers—all conditions that can lead to expensive PMI claims. It's a lifestyle, not a crash diet, suggesting long-term commitment to health.
2. The DASH Diet
DASH stands for "Dietary Approaches to Stop Hypertension." It was specifically designed to lower high blood pressure, a major risk factor for heart disease and stroke. It's similar to the Mediterranean diet but with a stronger focus on limiting sodium.
- Why Insurers Love It: By directly targeting hypertension, the DASH diet reduces the risk of two of the most significant causes of major medical claims. It demonstrates a proactive approach to managing a key health metric.
3. The Flexitarian Diet
This is a primarily plant-based diet that allows for occasional meat and fish consumption. It emphasises whole foods and reduces intake of processed foods and red meat.
- Why Insurers Love It: It's a flexible and sustainable approach that still captures most of the benefits of a vegetarian diet, such as lower rates of obesity and heart disease. According to the ONS, people eating less meat tend to have lower BMIs, which is a positive signal for insurers.
4. The MIND Diet
A hybrid of the Mediterranean and DASH diets, the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) focuses on foods that support brain health. It prioritises green leafy vegetables, berries, nuts, and fish.
- Why Insurers Love It: While PMI doesn't typically cover dementia care, the underlying principles of the MIND diet promote excellent cardiovascular health, which reduces the risk of stroke and other circulatory diseases that are covered.
5. A Balanced, NHS Eatwell Guide Approach
You don't need a fancy named diet to be healthy. Simply following the UK's official guidance provided by the NHS Eatwell Guide is a powerful health strategy. It advocates for a balanced plate:
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Carbohydrates: Over a third of your diet, mainly wholegrain.
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Fruit and Veg: Over a third of your diet, aiming for at least 5 portions a day.
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Protein: Lean meats, fish, eggs, beans, and pulses.
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Dairy or Alternatives: Lower fat and lower sugar options.
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Oils and Spreads: Small amounts of unsaturated fats.
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Why Insurers Love It: This is the UK's evidence-based public health advice. Following it shows you are health-conscious and aligned with national health guidelines, making you a low-risk applicant.
6. The Nordic Diet
Hailing from Scandinavia, this diet features whole grains like oats and rye, oily fish (herring, mackerel), root vegetables, and berries. It's rich in fibre, omega-3s, and antioxidants.
- Why Insurers Love It: Like the Mediterranean diet, it has strong evidence for reducing inflammation and improving cardiovascular health markers, signalling a lower likelihood of future heart-related claims.
7. A Sensible Low-Carbohydrate Diet
This isn't about extreme, unsustainable ketosis. A sensible low-carb approach focuses on replacing refined carbohydrates (white bread, pasta, sugar) with non-starchy vegetables, healthy fats, and quality protein.
- Why Insurers Love It: When done correctly, this approach can be very effective for weight management and improving blood sugar control, reducing the risk factors for conditions that could lead to acute complications later in life.
8. The Portfolio Diet
This is a plant-based dietary pattern designed specifically to lower cholesterol. It includes a "portfolio" of four types of food: nuts, plant protein (soy, beans), viscous fibre (oats, barley), and plant sterols.
- Why Insurers Love It: High cholesterol is a direct risk factor for atherosclerosis (hardening of the arteries), which can lead to heart attacks and strokes. Actively managing cholesterol through diet is a huge plus for underwriters.
9. The Ornish Diet
Developed by Dr. Dean Ornish, this is a very low-fat, whole-foods, vegetarian diet. It has been shown in some studies to not just prevent but even reverse the progression of coronary artery disease.
- Why Insurers Love It: While its strictness makes it difficult for many to follow, the evidence behind its cardiovascular benefits is compelling. An applicant successfully following this lifestyle would be seen as an extremely low risk for heart-related claims.
10. A Whole-Foods, Plant-Based Diet
This diet goes beyond vegetarianism or veganism by eliminating processed foods. The focus is on eating foods in their most natural state: fruits, vegetables, tubers, whole grains, and legumes.
- Why Insurers Love It: This eating pattern is naturally low in saturated fat and high in fibre. Adherents typically have very low rates of obesity, hypertension, and high cholesterol, making them an ideal risk profile for private health cover.
Diets and Habits That Could Raise Red Flags (and Premiums)
Just as some diets can lower your perceived risk, others can raise concerns for an insurer:
- Very Low-Calorie or Crash Diets: These are unsustainable and can sometimes lead to health complications. They don't signal a long-term commitment to health.
- Diets High in Processed Foods: A diet heavy in processed meats, sugary snacks, and refined grains is a major risk factor for a wide range of diseases.
- Extreme or Unsupervised Ketogenic Diets: While keto has its place, a poorly formulated diet high in processed meats and saturated fats without medical guidance can raise concerns about long-term cardiovascular health.
- "Detox" Teas and Supplements: Relying on unproven products instead of established healthy eating patterns can be a sign of a less-informed approach to health.
Beyond the Fork: Lifestyle Habits That Directly Impact Your PMI Costs
Your diet is just one piece of the puzzle. Insurers look at your whole lifestyle to determine your premium.
The Big Three: Smoking, Alcohol, and Activity
These three factors have the most direct and significant impact on the price you pay for private medical insurance in the UK.
| Habit | Impact on Health Risk | Typical Premium Impact |
|---|---|---|
| Smoking/Vaping | The single largest preventable cause of death and illness in the UK. Linked to over 50 serious health conditions, including 15 types of cancer, heart disease, stroke, and COPD. | A 30-50% increase. A 40-year-old non-smoker might pay £50/month, while a smoker could pay £75/month or more for the same cover. |
| Alcohol Intake | The NHS recommends no more than 14 units per week, spread over 3 or more days. Exceeding this regularly increases the risk of liver disease, heart problems, pancreatitis, and several cancers. | Insurers ask for your weekly unit consumption. High intake can lead to a loaded premium or specific exclusions for alcohol-related conditions. |
| Physical Activity | The NHS recommends 150 minutes of moderate-intensity activity (like a brisk walk) or 75 minutes of vigorous activity (like running) per week. A sedentary lifestyle is a major risk factor for obesity, heart disease, and type 2 diabetes. | No direct surcharge for being inactive, but many insurers offer significant discounts and rewards for being active. |
The Power of Sleep and Stress Management
Increasingly, insurers and health professionals recognise the profound impact of sleep and stress on physical health.
- Sleep: Chronic poor sleep is linked to a weakened immune system, high blood pressure, and an increased risk of heart disease. While an insurer won't ask how many hours you sleep, the consequences of poor sleep (like developing hypertension) will affect your health profile.
- Stress: Long-term stress can contribute to a host of physical problems, from headaches to serious cardiovascular events. Healthy coping mechanisms, like exercise or mindfulness, are positive health indicators.
How Insurers Reward You: The Rise of Wellness Programmes
The modern private health cover market is not just about paying claims; it's about preventing them. Major UK providers have invested heavily in wellness programmes that reward you for living a healthier life.
These programmes turn your healthy habits into tangible savings and perks. An expert PMI broker like WeCovr can help you navigate these options to find the provider whose rewards best suit your lifestyle.
Example of UK PMI Wellness Reward Schemes
| Provider (Example) | How it Works | Potential Rewards |
|---|---|---|
| Vitality | Earn points for activities like walking, gym visits, health checks, and mindful minutes. Your points determine your status (Bronze, Silver, Gold, Platinum). | Premium discounts, free cinema tickets and coffee, Apple Watch discounts, discounted flights and hotel stays. |
| Aviva | Their "MyHealthCounts" programme offers points for completing online health questionnaires and tracking activity. | Discounts on your renewal premium based on your score. |
| Bupa | Often provides access to digital health tools, rewards for hitting activity goals, and a 24/7 health advice line. | Discounts at various health and fitness partners, access to symptom checkers and remote GP services. |
These schemes create a win-win situation. You get healthier and save money, while the insurer reduces its long-term claims risk.
WeCovr's Added Value: Tools to Support Your Health Journey
At WeCovr, we believe in empowering our clients. That's why, in addition to finding you the best private medical insurance UK policy at no extra cost, we provide added benefits to support your health goals.
- Complimentary Access to CalorieHero: All WeCovr PMI and Life Insurance clients receive free access to our AI-powered calorie and nutrition tracking app, CalorieHero. It makes adopting one of the healthy diets we've discussed easier and more intuitive.
- Multi-Policy Discounts: We value your loyalty. When you take out a PMI or Life Insurance policy with us, we can offer you exclusive discounts on other types of cover you may need, such as home or travel insurance.
Our commitment to our clients is reflected in our consistently high customer satisfaction ratings. We're here to provide clarity and value every step of the way.
Putting It All Together: Your Action Plan for a Lower Premium
- Assess Your Diet: Are you closer to the Mediterranean model or a diet high in processed foods? Small, sustainable changes are more effective than drastic, short-term ones.
- Be Honest About Habits: If you smoke, quitting is the single most impactful financial and health decision you can make regarding your PMI. Be mindful of your alcohol intake and align it with NHS guidelines.
- Get Moving: You don't need to be a marathon runner. A daily brisk walk can be enough to unlock wellness rewards and significantly improve your health.
- Embrace Wellness Tech: Choose a provider with a wellness programme that motivates you. If you love tracking your steps, a points-based system could be perfect.
- Speak to an Expert: The UK private medical insurance market is complex. A specialist PMI broker can compare the entire market, explain the nuances of different policies, and help you find the best PMI provider for your specific health profile and goals.
By taking control of your diet and lifestyle, you are not just investing in your long-term health; you are making a savvy financial decision that can save you thousands of pounds over the lifetime of your private health cover policy.
Do I need to declare my diet on a private medical insurance application?
If I lose weight or quit smoking after buying a policy, will my premium go down?
Does private health cover pay for dieticians or weight loss programmes?
Can an insurer force me to follow a certain diet?
Ready to see how your healthy habits can translate into real savings?
Get a free, no-obligation quote from a WeCovr expert today. We'll compare leading UK providers to find the right cover for your needs and budget.
Related guides
Why private medical insurance and how does it work?
What is Private Medical Insurance?
Private medical insurance (PMI) is a type of health insurance that provides access to private healthcare services in the UK. It covers the cost of private medical treatment, allowing you to bypass NHS waiting lists and receive faster, more convenient care.How does it work?
Private medical insurance works by paying for your private healthcare costs. When you need treatment, you can choose to go private and your insurance will cover the costs, subject to your policy terms and conditions. This can include:• Private consultations with specialists
• Private hospital treatment and surgery
• Diagnostic tests and scans
• Physiotherapy and rehabilitation
• Mental health treatment
Your premium depends on factors like your age, health, occupation, and the level of cover you choose. Most policies offer different levels of cover, from basic to comprehensive, allowing you to tailor the policy to your needs and budget.
Questions to ask yourself regarding private medical insurance
Just ask yourself:👉 Are you concerned about NHS waiting times for treatment?
👉 Would you prefer to choose your own consultant and hospital?
👉 Do you want faster access to diagnostic tests and scans?
👉 Would you like private hospital accommodation and better food?
👉 Do you want to avoid the stress of NHS waiting lists?
Many people don't realise that private medical insurance is more affordable than they think, especially when you consider the value of faster treatment and better facilities. A great insurance policy can provide peace of mind and ensure you receive the care you need when you need it.
Benefits offered by private medical insurance
Private medical insurance provides numerous benefits that can significantly improve your healthcare experience and outcomes:Faster Access to Treatment
One of the biggest advantages is avoiding NHS waiting lists. While the NHS provides excellent care, waiting times can be lengthy. With private medical insurance, you can often receive treatment within days or weeks rather than months.
Choice of Consultant and Hospital
You can choose your preferred consultant and hospital, giving you more control over your healthcare journey. This is particularly important for complex treatments where you want a specific specialist.
Better Facilities and Accommodation
Private hospitals typically offer superior facilities, including private rooms, better food, and more comfortable surroundings. This can make your recovery more pleasant and potentially faster.
Advanced Treatments
Private medical insurance often covers treatments and medications not available on the NHS, giving you access to the latest medical advances and technologies.
Mental Health Support
Many policies include comprehensive mental health coverage, providing faster access to therapy and psychiatric care when needed.
Tax Benefits for Business Owners
If you're self-employed or a business owner, private medical insurance premiums can be tax-deductible, making it a cost-effective way to protect your health and your business.
Peace of Mind
Knowing you have access to private healthcare when you need it provides invaluable peace of mind, especially for those with ongoing health conditions or concerns about NHS capacity.
Private medical insurance is particularly valuable for those who want to take control of their healthcare journey and ensure they receive the best possible treatment when they need it most.
Important Fact!
We can look at a more suitable option mid-term!
Why is it important to get private medical insurance early?
👉 Many people are very thankful that they had their private medical insurance cover in place before running into some serious health issues. Private medical insurance is as important as life insurance for protecting your family's finances.👉 We insure our cars, houses, and even our phones! Yet our health is the most precious thing we have.
Easily one of the most important insurance purchases an individual or family can make in their lifetime, the decision to buy private medical insurance can be made much simpler with the help of FCA-authorised advisers. They are the specialists who do the searching and analysis helping people choose between various types of private medical insurance policies available in the market, including different levels of cover and policy types most suitable to the client's individual circumstances.
It certainly won't do any harm if you speak with one of our experienced insurance experts who are passionate about advising people on financial matters related to private medical insurance and are keen to provide you with a free consultation.
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