Polyphenol-rich extra virgin olive oil, on its own and as part of the well-studied Mediterranean Diet, has demonstrated significant positive effects on the body and mind.
Heart: Consuming more than 1/2 tablespoon of olive oil a day translates to a “14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Replacing 5 grams a day of margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD.”1
Brain: The Mediterranean Diet has positive effects for “both cognitively impaired and unimpaired older populations, especially on their memory, both in the short and long run.” Plus, boosting the diet with additional intake of foods “such as extra-virgin olive oil…might have a more significant impact on the improvement of cognitive performance among seniors.”2
Gut: EVOO lowers levels of bad bacteria and stimulates good bacteria: “The gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”3
Biological Aging & Bone: People who stick more closely to the Mediterranean Diet “are on average almost 1 year biologically younger than their chronological age, as compared to those with low adherence,” thanks to its polyphenol-rich foods like extra virgin olive oil. Polyphenols are also linked with higher bone mineral density. “In particular, high consumption of extra-virgin olive oil leads to lower risk of osteoporosis-related fractures.”4
Skin: Olive oil works well in beauty formulas and may enhance your skin because it “provides a safe and stable emulsion delivery system. The antioxidant activity of olives makes them a candidate for moderating the effects of the aging process on the skin by limiting biochemical consequences of oxidation.” Simple translation: It seems to help guard against the ravages of the environment.5
References:
Guasch-Ferré, M., et al. “Olive Oil Consumption and Cardiovascular Risk in U.S. Adults.” Journal of the American College of Cardiology, April 2020; https://doi.org/10.1016/j.jacc.2020.02.036.
Klimova, B. et al. “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population.” Nutrients, June 2021; doi: 10.3390/nu13062067.
Millman, JF, et al. “Extra-Virgin Olive Oil and the Gut-Brain Axis: Influence on Gut Microbiota, Mucosal Immunity, and Cardiometabolic and Cognitive Health.” Nutrition Reviews, December 2021; doi: 10.1093/nutrit/nuaa148.
Esposito, S., et al. “Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study.” Nutrients, May 2021; doi: 10.3390/nu13051701.
Gonçalves, S. and Gaivão, I. “Natural Ingredients Common in the Trás-os-Montes Region (Portugal) for Use in the Cosmetic Industry: A Review about Chemical Composition and Antigenotoxic Properties.” Molecules, August 2021; doi: 10.3390/molecules26175255.
Chimichurri Aioli Recipe and the Gut Health Benefits of Olive Oil
There’s been a lot of research in recent years showing the relationship of gut health with overall health. The gut is thought to be as powerful a system as the brain—it’s sometimes called the second brain! Based on the level of diversity in its bacteria (called the gut microbiota), your gut can make you more or less susceptible to conditions like diabetes and heart disease. So, I was super excited to read about the ways in which extra virgin olive oil can enhance gut microbiota diversity.
The Gut Health Benefits of Olive Oil
Research Review: “Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health,” Nutrition Reviews, December 2021.
What We Know: Extra virgin olive oil (EVOO) is considered a functional food because it supports many aspects of health. It has a wide variety of healthful components, including monounsaturated fatty acids, or MUFAs, and bioactive phenolic compounds that, as the review reminds us, “individually and collectively, exert beneficial effects on cardiometabolic markers of health and act as neuroprotective agents through their anti-inflammatory and antioxidant activities.” Simply put, those compounds boost heart, brain, and metabolic health in numerous ways.
The Benefits of Olive Oil in a Nutshell: Extra virgin olive oil boosts gut microbiota diversity, enhancing health while lowering inflammation, oxidative stress, insulin resistance, blood fats, blood sugar, and blood pressure.
The review goes on to state that “the gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”
For their review, the authors analyzed many recent studies on EVOO and the gut and found that EVOO reduces the abundance of bad bacteria, stimulates the growth of good bacteria, and increases the production of short-chain fatty acids, or SCFAs, which have a wide range of anti-inflammatory effects.
They also found that EVOO plays a role in the health of the intestinal mucosa, the mucous layer lining the digestive system (it’s actually part of the body’s immune system and acts as a protective barrier to invaders). The health of the intestinal mucosa seems to influence the body’s overall level of inflammation, and inflammation is at the root of many heart, metabolic, and brain diseases. As the review authors point out, “Western-style diets, low in dietary fiber and high in high pro-inflammatory fats, are associated with gut dysbiosis, increased gut permeability, systemic inflammation, and a variety of chronic diseases. Conversely, healthier dietary patterns like the Mediterranean diet, which is rich in dietary fiber, beneficial fatty acids, and polyphenolic compounds, are associated with greater gut microbial diversity, increased abundance of beneficial bacteria, and reduced levels of inflammation and risk of chronic diseases.”
Among the many studies cited in the review is one on the effects of a Mediterranean diet on the gut microbiota of 612 elderly European participants. The study found that sticking to the diet for over 12 months led to “an increased abundance in several bacteria associated with improved cognition and was inversely associated with pro-inflammatory markers.” In general, people who get EVOO in their diet tend to have high numbers of many types of good bacteria—numbers that tend to be lower in people who eat a typical Western diet.
The researchers also compared the results of many large-scale studies to find the optimal amount of olive oil to have every day for different health benefits. Here’s what they found: “At least 4 tablespoons per day is associated with a 30% lower risk of occurrence of cardiovascular events and improved cognitive function compared with a low-fat diet. In addition to using EVOO in [place] of saturated fats, the European Food Safety Authority also suggests a minimum daily intake of 20 g [about 1.5 tablespoons] of EVOO to assist in obtaining optimal cholesterol levels and protection of LDL [low-density lipoproteins] from oxidative damage. Although evidence in relation to the optimal amount of EVOO required to modulate the gut microbiota is still in its infancy, beneficial effects on the microbiota have been observed in two intervention studies at doses of 40 and 50 g/day (about 3 and 4 tablespoons, respectively).”
This olive-oil based recipe turns chimichurri into an aioli, a highly flavored, garlicky mayonnaise. It’s great as a veggie dip, a condiment, and even a dressing for cold pasta salad.
Ingredients
1/4 cup best quality prepared mayonnaise
1 clove garlic, peeled and coarsely chopped
2 tablespoons fresh cilantro leaves
2 tablespoons fresh flat-leaf parsley leaves
1 tablespoon red wine vinegar, such as Vinaigre de Banyuls, plus more to taste
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon coarse salt, or more to taste
1/4 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
Directions
Step 1
Combine everything except the olive oil in the bowl of a food processor and process until the garlic and herbs are finely chopped.
Step 2
With the motor running, slowly drizzle the oil through the feed tube until the mixture is smooth.
Step 3
Taste, adding more vinegar or salt as needed. If the mixture is too thick, add a few drops of water and process for a few seconds. Cover and refrigerate until ready to serve.
Garlicky Kale and Ricotta Crostini Recipe, How the Mediterranean Diet Got Its Name, The Cultural Benefits of Olive Oil and The Key to Sustainable Eating
When we read about the benefits of olive oil, they’re usually centered on its amazing health boosts to the heart, brain, and more. Surprising as it may seem at first glance, there are also cultural benefits from having olive oil as the cornerstone of the Mediterranean diet. These benefits stem from traditions surrounding the growing and pressing of olives, choosing other seasonal and local foods, and preparing and enjoying meals with family and friends. I experience that conviviality firsthand every time I’m at an olive harvest, and it’s exhilarating! What’s more, because olive oil and most components of the diet are plant based, it’s a very sustainable way of eating for our planet. I’m sharing insights from three reports on the importance of olive oil and the Mediterranean diet to inspire you to not only embrace healthy eating, but also to better our environment.
These olive oil vessels date back nearly 2,000 years!
How the Mediterranean Diet Got Its Name
The history of the Mediterranean diet is itself fascinating. According to the article “Impact of Mediterranean Diet on Chronic Non-Communicable Diseases and Longevity,” published in Nutrients in June 2021, the diet was formally described in the Seven Countries Study from the 1950s. The study identified the diet’s health benefits: “Southern European populations from countries where olive trees grow naturally exhibited longevity among the highest in the world, with the lowest incidence of coronary heart disease, cancer, and other non-communicable diseases. These populations did not follow a specific dietary pattern, but some traditional eating and lifestyle habits [that] originated centuries before.” That description piqued the interest of everyone—from scholars to foodies—from that day forward. It’s not hard to argue that the Mediterranean way of life became the inspiration for each of today’s wildly popular plant-based diets.
That early research showed that over 60% of the calories in the Mediterranean diet came from plant foods, compared to just 37% in the American diet, and though both populations ate the same number of fat calories, the main source of these calories among Mediterranean people was olive oil, not the animal fat preferred in the US. The researchers of the study were surprised by how healthy the Mediterranean people were despite living without the so-called advances of the Western industrialized world! People in the region might have wished for more meat in their diet, but it was precisely the lack of meat and the emphasis on plant-based foods, including the physical activity of cultivating, gathering, and cooking them, that kept certain diseases at bay.
The Cultural Benefits of Olive Oil
As more studies were done, it also became clear that the Mediterranean diet wasn’t only about food, but also about traditions and practices that were passed down through generations, “extending from the countryside and food production to the ways of cooking, which provide a feeling of belonging and permanency to the community. Mediterranean traditional cuisines are rich in aromas, colors, and memories, highlighting the taste and the synchronization with nature, and emphasizing the significance of preparing and consuming foods jointly with family and friends,” states the article in Nutrients.
The way of life connected to the Mediterranean diet is so unique that in 2010 UNESCO, known for designating geographical areas as world heritage sites, gave the diet its cultural registration of “Intangible Cultural Heritage of Humanity,” first singling out Greece, Italy, Morocco, and Spain and then adding Croatia, Cyprus, and Portugal in 2013.
Here’s how UNESCO describes it:
The Mediterranean diet involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food. Eating together is the foundation of the cultural identity and continuity of communities throughout the Mediterranean basin. It is a moment of social exchange and communication, an affirmation and renewal of family, group or community identity. The Mediterranean diet emphasizes values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity. It plays a vital role in cultural spaces, festivals and celebrations, bringing together people of all ages, conditions and social classes. It includes the craftsmanship and production of traditional receptacles for the transport, preservation and consumption of food, including ceramic plates and glasses. Women play an important role in transmitting knowledge of the Mediterranean diet: they safeguard its techniques, respect seasonal rhythms and festive events, and transmit the values of the element to new generations. Markets also play a key role as spaces for cultivating and transmitting the Mediterranean diet during the daily practice of exchange, agreement and mutual respect.
With so much focus on its social and cultural aspects, it’s no wonder that a group of researchers reimagined the food pyramid. In their version, olive oil, fruits and vegetables, and grains are the food foundation, but the base level of the pyramid illustrates the activities and traditions highlighted by UNESCO.
The Key to Sustainable Eating
In the paper “Looking for Commensality: On Culture, Health, Heritage, and the Mediterranean Diet,” published in March 2021 in the International Journal of Environmental Research and Public Health, the Mediterranean diet gets the nod as a way to feed the planet in a sustainable way. The paper refers to the report from the EAT-Lancet Commission on healthy diets from sustainable food systems “that highlighted the evidence that a diet rich in plant-based foods and fewer foods of animal origin confers not only optimal health outcomes but also environmental benefits. The Commission presented an integrated framework providing scientific targets for healthy diets and sustainable food production. It estimates that the transformation to healthy diets by 2050 will require that the world’s consumption of fruit, vegetables, nuts, seeds, and legumes doubles, and the consumption of foods such as red meat and sugar should be reduced by more than 50%.” That’s an important reminder, as over the past decades the diets of many people living around the Mediterranean have become Westernized and Western illnesses are gaining a foothold.
How can you adopt this way of life? The report “Mediterranean Diet as Intangible Heritage of Humanity: 10 Years On,” published in June 2021 in Nutrition, Metabolism & Cardiovascular Diseases, mentions making olive oil, described as a cornerstone of the Mediterranean diet, our main source of fat. It also talks about using the Mediterranean diet and the activities surrounding it as a global model for health and sustainability since “humanity as a whole will benefit from its preservation and scientific-based evidence.”
The article in Nutrients outlines a guiding philosophy you might follow. It includes:
Choosing fresh, locally produced foods
Connecting with and respecting nature
Cooking flavorfully
Eating moderate portion sizes
Doing moderate physical activity every day
Preparing and eating meals in the company of others
In keeping with the convivial aspect of the Mediterranean diet, here’s a delicious recipe to make and share with loved ones.
Ingredients
1 12-inch baguette, sliced diagonally into 1/2-inch slices
4 tablespoons extra virgin olive oil, plus more for brushing
4 cloves garlic, peeled; 2 halved, 2 minced
1 large bunch baby kale, or another specialty type, stems removed and leaves coarsely torn or chopped
1/2 teaspoon anchovy paste
1/2 teaspoon crushed red pepper flakes
1 to 2 tablespoons red wine vinegar
1 teaspoon finely grated orange zest
Salt and freshly ground pepper to taste
1/2 cup fresh ricotta
Directions
Step 1
Preheat your oven to 350°F. Make the crostini: Generously brush each slice of bread on both sides with olive oil and transfer to a baking sheet. Bake for 10 to 15 minutes, turning once, until the bread is lightly browned on both sides. Remove from the oven and rub both sides of the bread slices with the halved cloves of garlic and set aside.
Step 2
Heat a large sauté pan over medium heat. Film the bottom of the pan with 3 tablespoons of olive oil. Add the kale and sauté for 4 to 5 minutes. Add 1 or 2 tablespoons of water if the kale seems to be getting dry. Push the kale to one side of the pan and add 1 tablespoon of olive oil to the other side. Add the minced garlic to the oil along with the anchovy paste and crushed red pepper flakes. Sauté for 1 to 2 minutes, until the garlic is fragrant. Combine with the kale.
Step 3
Stir in the vinegar, zest, and salt and pepper to taste. Cover the pan and cook for 2 to 3 minutes more to blend the flavors.
Step 4
To serve, spread each crostini with a bit of ricotta and top with the sautéed kale.
Leek and Cheese Frittata Recipe, Spotlight on Leeks and Potassium and Making the Mind-Body Connection
We’re excited to be getting back to holiday celebrations. If you have family or friends staying over, a leek and cheese frittata is the perfect breakfast food—and my recipe gives a delicious result without requiring you to slave away in the kitchen! You’ll see that it has only a pinch of salt, to cut back on sodium, a health goal for almost all of us. But did you know that at the same time we need more potassium? I’m listing the top sources. I’m also sharing an important finding on the mind-body link—it’s timely because people who feel down around the holidays will really benefit if they take steps to boost their mood.
If you have family or friends staying over, a leek and cheese frittata is the perfect breakfast food—and my recipe gives a delicious result without requiring you to slave away in the kitchen! You’ll see that it has only a pinch of salt, to cut back on sodium, a health goal for almost all of us.
Ingredients
6 eggs
2 ounces Parmesan cheese, grated
1 teaspoon butter, softened
2 tablespoons milk
2 tablespoons of extra virgin olive oil
1 large leek (the white and some of the tender green part), sliced
Pinch of coarse salt
Directions
Step 1
In a bowl, whisk the eggs, cheese, butter, and milk. Heat a frying pan, add the oil, and sauté the leek slices until softened, adding the salt as they cook. Pour the egg mixture into the saucepan, and cook over medium heat until firm.
Step 2
Cover the pan with a lid, remove from heat, and let stand for 10 minutes. You can serve it hot or at room temperature. If you’d like to prepare it ahead by an hour or so, leave the lid on.
Yields 4 servings
Healthy Ingredient Spotlight
Fall in Love with Leeks
Leeks are the unsung hero of the allium family. They look like overgrown scallions (I’ve grown leeks that are too big to fit in the fridge!), so their appearance puts some people off. But if you’ve never cooked with them, now’s the time to discover their wonderful sweetness—they’re far sweeter than onions. Roasted in the oven with a drizzle of olive oil, they make a filling side dish, and they add richness to other recipes, such as puréed vegetable soups. Just one or two go a long way.
Leeks have a great health profile, too—high in vitamin K, plus good amounts of vitamins B6 and C and the minerals copper, iron, and manganese.
When shopping for leeks, look for those with long white/pale green sections free of any yellowing. Though showy, the dark green tops must be discarded—they’re too bitter to eat. The leeks should feel firm to the touch yet somewhat pliable. Leeks will stay fresh for up to two weeks in your fridge, but keep them loosely wrapped in plastic to preserve their moisture content.
Healthy Kitchen Nugget
How to Quickly Prep Leeks
Leeks do require careful rinsing because the soil they grow in tends to collect within the layers. Here’s how: Cut off the roots and the tops, and then cut the leeks in half lengthwise. Working on one half at a time, splay the layers under running water almost as though you were shuffling a deck of cards. If you have one, the sprayer of a kitchen faucet is excellent for getting between the layers. If you want to be extra thorough or you’re slicing the leeks into rounds for the frittata recipe, place them in a large bowl of water and swirl them around to release grit. Blot the leeks with paper towels if you’ll be sautéing them.
For Your Best Health
Putting the Spotlight on Potassium
We know that eating too much salt is a health risk, but there’s another mineral important to consider: potassium. According to a study presented at the American Heart Association’s virtual Scientific Sessions and published in the New England Journal of Medicine, higher sodium levels, lower potassium levels, and a higher sodium-to-potassium ratio all were associated with a higher risk of heart disease. Potassium is vital because it helps lower blood pressure by lessening the effects of sodium.
“We hope these important findings, together with consistent results from randomized trials, will speed up implementation of sodium reduction policies that will benefit the public by helping reduce the risk of cardiovascular disease,” said lead author Yuan Ma, MD, PhD, a research scientist in epidemiology at Harvard T. H. Chan School of Public Health in Boston.
Health authorities recommend getting about 4,700 mg a day of potassium and keeping salt under 2,300 mg (under 1,500 mg if you already have high blood pressure). One simple step is to read nutrition labels—they must now list amounts of potassium along with sodium. Of course, some of the best sources are fresh fruits and vegetables, which don’t have labels, so downloading a nutrient guide on your smartphone will help you keep track. Top foods are potatoes with the skin, white beans and other legumes, fish and shellfish, spinach and other leafy greens, tomatoes, bananas, cantaloupe, dates, nectarines, oranges, and avocados as well as milk and yogurt, according to the Cleveland Clinic. It typically takes three or more of these foods every day to meet your needs—while bananas are known as being high in potassium, one banana has only a tenth of the recommended daily amount.
Fitness Flash
Making the Mind-Body Connection
I love exercises like yoga and tai chi because they get you moving while they benefit your headspace as you breathe and focus on the movements. A recent article by New York Times personal health reporter Jane E. Brody provides more support for tapping into mind-body practices like tai chi, especially during stressful times. While we know that physical health issues take a mental toll on us, the link works in the opposite direction as well: Living with a mental illness can cause physical problems. The article mentions a 2017 study published in Psychiatry Investigation that investigated the effects of anxiety and depression on physical disorders. They found that having anxiety was associated with the incidence of heart disease, depression was associated with the incidence of asthma, and having both anxiety and depression was associated with eyesight problems, cough, asthma, hypertension, heart disease, and gastrointestinal problems.
This time of the year is filled with happiness for many, but it can be distressing or sad for others. Make sure you make the time to try a mind-body technique to stay emotionally balanced. And if you are grappling with depression or anxiety, reach out to your doctor or even a helpline and give yourself the gift of healing.
