Olives: The Mediterranean secret to a longer, healthier life
In the countries surrounding the Mediterranean Sea, some of the longest average lifespans in Europe are recorded. Perhaps it's thanks to the sun, maybe the lifestyle, but diet certainly plays a role. Spain, Italy or Malta are countries known primarily for olive cultivation. It turns out that their presence in a daily diet can significantly improve quality of life, including reducing the risk of many heart diseases.
In the Mediterranean diet, olives are a mandatory element of lunch, dinner, and supper. Only for breakfast do Italians and Spaniards prefer other delicacies. In countries along the Mediterranean, savoury breakfasts are rare. Hardly anyone delights in scrambled eggs and sausages. Much more popular is toast with homemade jam. It's different with afternoon or evening meals, to which olives are a common addition.
Olives in the Mediterranean diet
The savoury fruits add zest to many flagship dishes of Italian, Spanish, or Greek cuisine. Of course, they taste great on their own or paired with a light, dry wine. However, suppose you're looking for tried-and-true recipes. In that case, you can be inspired by puttanesca pasta, which pairs olives with capers, garlic, and anchovies, all wrapped in a classic Italian tomato sauce. You can also add olives to focaccia or a Greek-style salad.
Meanwhile, in Spanish cuisine, a popular dish is a paste made from finely chopped olives, known as tapenade. It is made from both green and black varieties. Original tapenade also includes capers and anchovies, all mixed with olive oil. The paste is often served as tapas with crispy toast. Spaniards also enjoy a salad with olives and oranges. They love adding olives to grilled vegetables.
These olives best support the heart
Green, black, or perhaps purple? Olives in every colour provide the body with many valuable vitamins and minerals. However, their colour is not insignificant. Green, or the least ripe olives, contain the most monounsaturated fatty acids and polyphenols. Among the health-promoting compounds, oleuropein deserves special mention, as it is a potent antioxidant that combats the harmful effects of free radicals and acts as an anti-inflammatory.
Healthy fatty acids and oleic acid help lower LDL cholesterol levels, which can contribute to the development of atherosclerosis and heart disease. At the same time, they raise the level of "good" HDL cholesterol. The riper the olives, the lower the content of these valuable substances. Of course, black or purple olives, such as Kalamata, are also rich in vitamins A, E, and B-group vitamins, as well as fibre, iron, and calcium; however, green olives are considered the healthiest choice.
Olives care for more than just the heart
Monounsaturated fatty acids and polyphenols not only support the cardiovascular system but also protect and strengthen the body on multiple levels. Their antioxidant properties reduce the risk of developing cancer, B-group vitamins help maintain a sharp mind, and vitamins A and E support healthy vision, skin, hair, and nails.
Moreover, extra virgin olive oil contains oleocanthal, a compound from the polyphenol group responsible for the characteristic bitterness—that's what slightly scratches our throat. It turns out that oleocanthal has effects similar to ibuprofen. Furthermore, research suggests that this compound may cause the spontaneous death of potentially harmful cancer cells.
