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

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

The Mediterranean diet stands out from other diets—it's more of a way of eating than a strict plan. What makes it special is that it doesn't ask for many sacrifices that usually come with healthy eating.

Surprisingly, this diet is higher in fat compared to other health-focused diets. While health officials suggest 20 to 35 percent of daily calories from fat, the Mediterranean diet comfortably sits around 30 to 40 percent. Oddly enough, in studies, those on this diet showed lower blood pressure and cholesterol levels, and a lower risk of cardiovascular disease compared to those on a low-fat diet.

The secret might be in the emphasis on heart-healthy fats from sources like olive oil, fish, whole grains, nuts, and seeds. It promotes less saturated fat than the typical American diet, avoiding butter, red and processed meats, and including moderate amounts of cheese, yogurt, poultry, and eggs.

Olive oil, a staple in the Mediterranean diet, is believed to be a key contributor to its health benefits. Packed with heart-healthy monounsaturated fats and antioxidants, it can prevent damage to cells and blood vessels. A 2022 study of over 90,000 U.S. adults found that those who consumed at least half a tablespoon of olive oil daily were less likely to die from various diseases.

Fish, especially fatty varieties like salmon, tuna, anchovies, and sardines, is another crucial element. Rich in omega-3 fatty acids, these can improve cholesterol levels and reduce inflammation and blood pressure. The diet recommends at least two servings of fish per week.

Whole grains, nuts, seeds, olives, and even avocados, though not native to the Mediterranean, contribute to the diet's healthy fats. To help you incorporate these foods into your routine, we suggest keeping extra-virgin olive oil, avocados, canned fish, and fresh or frozen fish on hand.

Our Mediterranean diet series provides daily recipes to inspire you. For breakfast, try avocado on whole-grain toast with a drizzle of olive oil. Lunch could be a classic tuna salad sandwich or a more intense sardine salad. Anchovies add flavor to salad dressings, like in a vibrant radicchio-anchovy salad. For dinner, consider slow-roasted citrus salmon or grilled tuna with herbs and olives. Don't forget about tinned and jarred fish; a sardine pasta puttanesca is a tasty option.

If you have a sweet tooth, experiment with olive oil in desserts, like a lemon-scented olive oil cake. A slice of this moist delight, perhaps topped with fresh fruit, is a perfect way to end a week of healthy eating.

Alice Callahan, a Times reporter covering nutrition and health, holds a Ph.D. in nutrition from the University of California, Davis. Find out more about Alice Callahan and stay tuned for more Mediterranean diet inspiration.

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