Unlocking the Wonders of Olive Oil, Fish, and Other Good-for-You Fats

 

Welcome to Day 5 of Well’s Mediterranean Diet Week! If you're just joining us, catch up on the start here.

The Mediterranean diet stands out from other dietary plans – it's more of a lifestyle than a strict set of rules, and adopting it doesn't mean giving up the pleasures of eating. Interestingly, it's not the typical "low-fat" diet; rather, it leans towards a higher fat content. While health officials recommend 20-35% of daily calories from fat, the Mediterranean diet comfortably sits at around 30-40%.

Surprisingly, clinical trials reveal that followers of the Mediterranean diet had lower blood pressure and cholesterol levels, reducing the risk of cardiovascular disease compared to those on a low-fat diet. The secret lies in the emphasis on heart-healthy fats from olive oil, fish, whole grains, nuts, and seeds. Unlike the typical American diet, it minimizes saturated fats by discouraging butter and red/processed meats, incorporating only moderate amounts of cheese, yogurt, poultry, and eggs.

Olive oil, a cornerstone of the Mediterranean diet, could be a major contributor to its health benefits. Laden with heart-friendly monounsaturated fats, it boasts antioxidant and anti-inflammatory properties, shielding your cells and blood vessels from damage. A 2022 study involving over 90,000 U.S. adults spanning 28 years highlighted that daily olive oil consumption correlated with a significantly lower risk of fatal outcomes related to cancer or cardiovascular, neurodegenerative, and respiratory diseases.

Fish, especially fatty varieties like salmon, tuna, anchovies, and sardines, is another star in this diet. Rich in omega-3 fatty acids, these fish can improve cholesterol levels, reduce inflammation, and regulate blood pressure. Most Mediterranean diet guidelines suggest at least two servings of fish per week.

But let's not ignore other heroes of this diet – whole grains, nuts, seeds, and olives all play a part in delivering those healthy fats. Additionally, though not indigenous to the Mediterranean, avocados, rich in monounsaturated fats, are often embraced in modern versions of the diet.

To ensure you're well-stocked for your Mediterranean journey, consider having extra-virgin olive oil, avocados, canned/fresh/frozen fish, whole grains, nuts, and seeds on hand.

Cooking with these healthy fats can be a delight. For breakfast, elevate your whole-grain toast with smashed avocado and a drizzle of olive oil. Julia Moskin and Giles Russell's recipe takes it up a notch with optional toppings like fresh herbs and pickled red onions.

Lunch could be Craig Claiborne's classic tuna salad sandwich or, for something more intense, try Ali Slagle’s sardine salad on a whole-wheat bagel, over greens, or between two slices of whole-grain toast. Anchovies also make a flavorful addition to salad dressing, as seen in David Tanis's radicchio-anchovy salad.

Come dinner, indulge in Alison Roman’s slow-roasted citrus salmon with herb salad or Mark Bittman’s grilled tuna with herbs and olives. Don't forget tinned and jarred fish – Sohla El-Waylly’s sardine pasta puttanesca is a flavorful option.

For dessert, experiment with olive oil in baking. Samantha Seneviratne’s lemon-scented olive oil cake is an elegant choice. A slice of this moist beauty, perhaps topped with fresh fruit, is the perfect way to cap off a week of delightful Mediterranean eating.

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