March is National Nutrition Month, a time to focus on the important role that good nutrition plays in keeping us healthy and strong. Eating well not only helps our bodies but also connects us to our culture, our loved ones, and our communities. During this month, the CCTS Bionutrition Unit is shining a spotlight on one of the healthiest diets in the world—the Mediterranean Diet.

What is the Mediterranean Diet?

The Mediterranean Diet, or Medi Diet for short, is known for being one of the healthiest ways to eat. It has been studied for many years and is often considered the gold standard when it comes to healthy eating. This diet started in countries around the Mediterranean Sea, like Italy, Greece, and Spain, and it is a mix of different cultural traditions from these areas.

Studies show that following the Mediterranean Diet can lead to a better quality of life, lower risks of heart disease and cancer, and even help people live longer. This diet pattern consists of eating fresh, whole foods that come from plants and fish, while limiting foods like red meat and sugary snacks.

What Foods are in the Mediterranean Diet?

The Mediterranean Diet includes:

• A high consumption of vegetables, fruits, nuts, legumes (like beans), and whole grains.
• A moderate consumption of fish and low-fat dairy products.
• A low consumption of red and processed meats, alcohol, added sugars, and ultra-processed food.

One unique thing about the Mediterranean Diet is that it is higher in fat—about 30-40% of the calories come from fat. However, compared to other traditional high fat diets, these are healthy fats. The main fat source in the Mediterranean Diet is olive oil.

Why is Olive Oil So Special?

Olive oil, especially extra virgin olive oil (EVOO), is a key part of the Mediterranean Diet. It is a healthy type of fat called monounsaturated fat, which is good for your heart. Olive oil is also full of antioxidants and has been shown to promote heart health by reducing bad cholesterol levels (LDL cholesterol), inflammation and blood pressure.

One large study followed adults aged 55-80 who were at risk of heart disease. The study looked at people who followed the Mediterranean Diet with either extra virgin olive oil or nuts and seeds or low-fat diet. After 5 years, those who used olive oil or nuts had fewer heart problems compared to those of followed a low-fat diet. Other studies in the U.S. have also shown that eating more olive oil can lower the risk of heart disease.

Extra Virgin Olive Oil vs. Refined Olive Oil

There are two main types of olive oil: extra virgin olive oil (EVOO) and refined olive oil (ROO). EVOO is made by crushing and pressing olives. It is richer in nutrients and has a stronger flavor. On the other hand, ROO is made by using chemicals to extract the oil, which removes some of the healthy nutrients like vitamin E and antioxidants. Although there isn't much research comparing the two on health outcomes, EVOO is generally considered to be healthier and better for your heart.

How to Use Olive Oil in Your Diet

In the Mediterranean Diet, olive oil is used for many things, such as cooking, making salad dressings, and dipping bread. You can swap out other fats like butter or canola oil for EVOO when you're baking, roasting, or grilling. Try spreading olive oil on your toast or bagel instead of butter, or drizzle it over vegetables, rice, or bread for extra flavor.

By making small changes like these, you can enjoy the health benefits of the Mediterranean Diet and help improve your overall well-being. For more tips on how to plan and prepare healthy meals at home, check out this tip sheet from Academy of Nutrition and Dietetics website.

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References:

• Altomare, R., Cacciabaudo, F., Damiano, G., Palumbo, V. D., Gioviale, M. C., Bellavia, M., Tomasello, G., & Lo Monte, A. I. (2013). The mediterranean diet: a history of health. Iranian journal of public health, 42(5), 449–457.
• Riolo, R., De Rosa, R., Simonetta, I., & Tuttolomondo, A. (2022). Olive Oil in the Mediterranean Diet and Its Biochemical and Molecular Effects on Cardiovascular Health through an Analysis of Genetics and Epigenetics. International journal of molecular sciences, 23(24), 16002. https://doi.org/10.3390/ijms232416002