The magic of olive oil, fish and other healthy fats

This is day 5 of Well's Mediterranean Diet Week. Start at it starts here.

The Mediterranean diet is not like other diets. For starters, it's more of an eating style than a strict regimen. And adopting it doesn't entail many of the sacrifices people associate with healthy eating.

For example, compared to other healthy diets, the Mediterranean diet is relatively high in fat. Federal health officials recommend that 20 to 35 percent of your daily calories come from fat — while that number could be around 30 to 40 percent in the Mediterranean diet.

Yet in clinical trials, people who followed the Mediterranean diet had lower blood pressure and cholesterol levels and were less likely to develop cardiovascular disease than those who followed a low-fat diet.

That's probably because the Mediterranean diet emphasizes heart-healthy fats from sources like olive oil, fish, whole grains, and nuts and seeds. And it contains less saturated fat than the typical American diet, as it discourages butter, red and processed meats and includes only moderate amounts of cheese, yogurt, poultry and eggs.

Researchers believe that olive oil, the preferred fat source in the Mediterranean diet, may be one of the major contributors to the health benefits. It is rich in heart-healthy monounsaturated fats and has antioxidant and anti-inflammatory properties that can prevent damage to your cells and blood vessels.

In a 2022 study of more than 90,000 American adults over 28 years, those who consumed at least half a tablespoon of olive oil every day were significantly less likely to die from cancer or cardiovascular, neurodegenerative or respiratory diseases than those who rarely or never consumed it.

Fish also plays a prominent role in the Mediterranean diet, especially fatty varieties such as salmon, tuna, anchovies and sardines. These are excellent sources of omega-3 fatty acids, which can improve blood cholesterol levels and reduce inflammation and blood pressure. Most Mediterranean dietary guidelines recommend at least two servings of fish per week.

But let's not give olive oil and fish all the credit. Whole grains, nuts, seeds and olives also contribute to the healthy fats in the diet. And although they are not native to the Mediterranean region, avocados are rich in monounsaturated fats and are often included in modern versions of the diet. Below we offer ideas for incorporating these foods, along with some, into your routine recipes our colleagues from NYT Cooking have selected.

What to keep on hand

Earlier this week we stocked up on whole grains, nuts and seeds. Here are a few more items to add healthy fats to your meals:

• Extra virgin olive oil (our colleagues at Wirecutter have shared their favorite supermarket brands in this guide)

• Avocados

• Canned (or canned) fish such as tuna, salmon, anchovies, and sardines

• Fresh or frozen fish such as salmon, tuna, mackerel and cod

How to cook with healthy fats

For each day of our Mediterranean Diet series, we and our colleagues at NYT Cooking have selected a few recipes that contain the ingredients we're highlighting. This isn't meant to be a one-day meal plan, but rather inspiration for how you can incorporate more of these healthy foods into your week.

For breakfast you can spread some avocado on whole wheat toast and drizzle a dash of olive oil over it. In this recipe from Julia Moskin and Giles RussellOptional garnishes like fresh herbs, pickled red onions and pumpkin or sesame seeds take avocado toast to the next level.

Craig Claiborne's classic tuna salad sandwich is a quick, budget-friendly lunch option – but if you're looking for something more 'intense and bold', try Ali Slagle's sardine salad on a whole-wheat bagel, over greens, or between two slices of whole-wheat toast. Anchovies are also a flavorful addition to salad dressing, as in David Tanis' vibrant version Radicchio anchovy salad.

For dinner, try Alison Roman's slow roasted citrus salmon with herb salad (ready in 35 minutes) or Mark Bittman's grilled tuna with herbs and olives (finished in 20). And let's not forget canned and jarred fish. Sohla El-Waylly's sardine paste puttanesca Good use is made of canned anchovies and sardines.

I've long been a purist when it comes to baking with butter, but I'm now experimenting with using olive oil in desserts, like Samantha Seneviratne's elegant lemon scent. olive oil cake. A slice of that moist beauty, perhaps topped with fresh fruit, is the perfect way to end a week of good food.