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 apart from other diets; it's more of an eating style than a rigid plan, involving fewer sacrifices associated with healthy eating. Unlike some diets, it boasts a relatively higher fat content, with recommendations ranging from 30 to 40 percent, compared to federal health officials suggesting 20 to 35 percent of daily calories from fat.

Despite the higher fat content, clinical trials have shown that individuals adhering to the Mediterranean diet experience lower blood pressure and cholesterol levels, reducing the risk of cardiovascular disease compared to those on a low-fat diet. The key lies in the emphasis on heart-healthy fats from sources like olive oil, fish, whole grains, nuts, and seeds, and a reduction in saturated fats found in butter, red meats, and processed meats.

Olive oil, a cornerstone of the Mediterranean diet, is rich in heart-healthy monounsaturated fats with antioxidant and anti-inflammatory properties. A 2022 study spanning 28 years and over 90,000 U.S. adults revealed that those consuming at least half a tablespoon of olive oil daily had a significantly lower risk of death from cancer, cardiovascular, neurodegenerative, or respiratory diseases.

Fish, especially fatty varieties like salmon, tuna, anchovies, and sardines, is another essential component. These fish are abundant in omega-3 fatty acids, known to improve blood cholesterol levels, reduce inflammation, and lower blood pressure. The Mediterranean diet typically recommends a minimum of two servings of fish per week.

While olive oil and fish take center stage, whole grains, nuts, seeds, olives, and even avocados contribute to the diet's array of healthy fats. Below, we offer tips on incorporating these foods into your meals, along with selected recipes from NYT Cooking.

**What to keep on hand:**

- Extra-virgin olive oil

- Avocados

- Canned (or tinned) fish like tuna, salmon, anchovies, and sardines

- Fresh or frozen fish like salmon, tuna, mackerel, and cod

**How to cook with healthy fats:**

For each day of our Mediterranean diet series, we've chosen recipes that showcase the highlighted ingredients. While not a daily meal plan, consider these ideas as inspiration to incorporate more of these healthful foods into your week.

**Breakfast:**

Kick off your day with avocado toast on whole-grain bread drizzled with olive oil. Enhance it with optional garnishes like fresh herbs, pickled red onions, and pumpkin or sesame seeds for a flavorful twist.

**Lunch:**

Try a classic tuna salad sandwich for a quick and budget-friendly option. For a more intense flavor, experiment with a sardine salad on a whole-wheat bagel, over greens, or between slices of whole-grain toast. Anchovies also add a punch to salad dressing, as seen in a vibrant radicchio-anchovy salad.

**Dinner:**

Opt for Alison Roman’s slow-roasted citrus salmon with herb salad (ready in 35 minutes) or Mark Bittman’s grilled tuna with herbs and olives (ready in 20). Don't forget about tinned and jarred fish; Sohla El-Waylly’s sardine pasta puttanesca is a delicious way to incorporate anchovies and tinned sardines.

**Dessert:**

Explore baking with olive oil in desserts, like Samantha Seneviratne’s elegant lemon-scented olive oil cake. A slice of this moist delight, perhaps topped with fresh fruit, is the perfect way to wrap up a week of wholesome eating.

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