Health Benefits

Science Reveals Health Benefits Of A Mediterranean Diet on Longevity

^{Updated March 19th 2025}

Swapping Vegetable Oil For Extra Virgin Olive Oil In Later Life

For many of us, the later stages of life are about refining habits, making healthier choices, and prioritising longevity. While we may focus on exercise routines or mindfulness practices, one of the most significant factors influencing our longevity is our diet. Chief among dietary changes is a simple yet powerful swap that could greatly impact your health: replacing vegetable oil with extra virgin olive oil.

But why stop there? Along with choosing heart-healthy oils, adjusting your protein sources, incorporating whole grains, and eating nutrient-packed vegetables can create a meal plan designed to keep you vibrant and active well into your golden years.

This blog highlights why extra virgin olive oil is the ultimate choice for your health as you age, backed by science, its role in a Mediterranean diet, and why olive oil, particularly the exceptional quality Morocco Gold Extra Virgin Olive Oil, deserves a starring role at your table.

Talking to Sheer Lux, six experts have shared their advice on which small lifestyle tweaks can make all the difference to your energy, mood and weight as you age. And extra virgin olive oil plus The Mediterranean Diet have made the list. They say:

“Keeping inflammation in check is key as you age, and one of the best ways to do this is to ensure you’re eating the right type of fats. Eating processed foods that offer little nutritional value leads to inflammation, which is at the root of most chronic diseases. The average Western diet tends to be high in inflammatory ultra-processed food and is deficient in omega-3 fats.

For example, vegetable oils like corn, canola, soybean and safflower oil are highly processed and linked to dementia, heart disease and cancer. Instead, use more olive oil, drizzle extra virgin olive oil on food and eat more oily fish like sardines, salmon, anchovies and trout. Plant-based sources of omega-3 are trickier to find – if you follow a plant-based diet, take an algae oil supplement.” – Nikki Hillis, women’s wellness educator.

The other key changes or habits the experts back are:

• Stop Snacking
• Cut Back On Cardio
• Approach Probiotics With Caution
• Use It Or Lose It
• Don’t Rush Meals
• Optimise Your Circadian Rhythm
• Prioritise Protein
• …But Spread It Out Over The Day
• Protect Your Bones
• Strengthen Family Ties
• Try Something New
• Get Your Hormones Tested

“A diet rich in colourful, organic fruit and vegetables, as well as complex carbs, healthy fats such as extra virgin olive oil and lean protein, is proven to be one of the healthiest diets on the planet. Include antioxidant-rich foods daily to reduce the signs of ageing and limit cellular damage – broccoli, avocado, sweet potato, blueberries and pomegranate are particularly nutrient dense. Broccoli also contains a compound that boosts DNA repair cells.”

Nikki Hillis

For the full article please see Sheer Lux and for  more from the experts visit CharlotteHunterNutrition.co.uk, NikkiHillis.com, ION.ac.uk, HelenPerks.com, TransitionZone.co.uk and WomenWise.Health

Recent Science Reveals Health Benefits Of A Mediterranean Diet on Longevity

When it comes to diets associated with a long, healthy life, the Mediterranean diet is often at the top of the list. This globally celebrated lifestyle includes vegetables, lean proteins like fish, nuts, legumes, whole grains, and of course, olive oil as its primary source of fat.

According to a study published by JAMA Internal Medicine, individuals who adhere closely to a Mediterranean diet have a lower risk of heart disease, neurodegenerative disorders, and even certain cancers. The secret? The diet’s rich composition of healthy fats, fibre, and anti-inflammatory compounds work together to protect against chronic diseases and support overall well-being.

One particular standout in the Mediterranean diet is extra virgin olive oil (EVOO). Rich in polyphenols, antioxidants, and monounsaturated fats, EVOO has been proven to significantly reduce inflammation and oxidative stress—two key factors that accelerate ageing.

If you want to boost your longevity the simple way, The Mediterranean Diet could add up to 13 years to your life according to a new study. The report, published in the journal PLOS Medicine, claims that a man eating a Mediterranean diet – often rich in the best olive oil – from age 20 could add 13 years to his life.  If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years.

The study also claims that choosing an eating plan with the health benefits of The Mediterranean Diet could also extend the life expectancy of older adults.

As reported by CNN,  by starting at age 60, a woman could still increase her lifespan by eight years. Men starting a healthier diet at age 60 might add nearly nine years to their lives.  And the benefits don’t stop there!

A plant-based eating style, such as an olive oil rich Mediterranean Diet, could even benefit an older generation, with both men and women in their 80s potentially gaining about 3.5 years of extra life from dietary changes.

Reported on CNN, Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition, who was not involved in the study said:

“The notion that improving diet quality would reduce the risk of chronic disease and premature death is long established, and it only stands to reason that less chronic disease and premature death means more life expectancy,”

Dr. David Katz

Katz, the president and founder of the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine, has published research on how to use food as preventive medicine.

“What they define as an ‘optimal’ diet is not quite optimal; it’s just a whole lot better than ‘typical,'” Katz said, adding that he felt diet could be “further improved, conferring even greater benefits.”

“My impression is that their ‘much improved’ diet still allowed for considerable doses of meat and dairy,” Katz said, adding that when his team scores diet quality objectively, “these elements are at quite low levels in the top tier.”

“My impression is that their ‘much improved’ diet still allowed for considerable doses of meat and dairy,” Katz said, adding that when his team scores diet quality objectively, “these elements are at quite low levels in the top tier.”

How Can The Best Olive Oil Contribute To A Healthy Lifestyle?

A healthy lifestyle is one which helps to keep and improve your health and well-being. There are many different things that you can do to live a healthy lifestyle, such as following the principals of the Mediterranean Diet.

The Mediterranean Diet is based on the regular consumption of olive oil (as the main source of monounsaturated fat), plant foods (cereals, fruits, vegetables, legumes, tree nuts, and seeds), the moderate consumption of fish, seafood, and dairy, and low-to-moderate alcohol (mostly red wine) intake, balanced by a comparatively limited use of red meat and other meat products.  In addition, being physically active, maintaining a healthy weight, and managing your stress are important contributing factors to a healthy lifestyle. However, a healthy lifestyle isn’t just about healthy eating and exercise, it also about taking care of the “whole you” – your physical, mental, emotional, and spiritual well-being. And that means taking care of you from the inside out.

Extra Virgin Olive Oil And A Healthy Lifestyle Diet

A healthy lifestyle diet can be achieved by maintaining a daily intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy (monounsaturated) fats like extra virgin olive oil, and omega-3 fatty acids.  The key unhealthy foods to avoid are red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

Healthy Lifestyle Benefits

As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Healthy Lifestyle Exercise

This was defined as at least 30 minutes per day of moderate to vigorous activity daily.

Healthy body weight

Defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

Healthy Living & Smoking

There is no healthy amount of smoking. “Healthy” here meant never having smoked.

Healthy Living & alcohol intake

Measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centres for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research.

How Morocco Gold Extra Virgin Olive Oil Supports A Healthy Lifestyle

Extra Virgin Olive Oil is probably the most extensively researched foodstuff on the planet and it’s health benefits are evidence based. Extra virgin olive oil has an extensive list of phytonutrients; one of the most praised is its polyphenols. The amount of polyphenols found in extra virgin olive oil is truly amazing!

Types Of Polyphenols In Extra Virgin Olive Oil

There are a number of different types of polyphenols in Extra Virgin olive oil, including oleuropein, tyrosol, hydroxytyrosol, oleocanthal and oleacein.  Each are considered extremely strong antioxidants, and are linked to a number of different benefits. For instance:

• Maintenance of normal blood pressure
• Keeping the upper respiratory tract healthy
• Protecting proteins in the brain that are involved in memory, learning and thinking
• Helping to keep blood sugar under control
• Treating the symptoms of and/or preventing type 2 diabetes
• Protecting blood lipids from oxidative damage
• Acting as an anti-inflamatory

The choices you make today lay the groundwork for a brighter, healthier future. By replacing processed oils with extra virgin olive oil, you’re giving your body the premium nutrients it deserves. Beyond its health perks, EVOO connects us to the culinary joys of the Mediterranean lifestyle and the understanding that good food is the foundation of a fulfilling life.

Why not start with a trusted, high-quality oil? Morocco Gold’s extra virgin olive oil offers unparalleled health benefits and elegant flavour, ensuring your meals are not just nutritious but also delicious.

Take the first step toward prioritising longevity today by exploring Morocco Gold Extra Virgin Olive Oil.

Extra Virgin Olive Oil: The Healthiest Of Fats

According to the American Heart Association, dietary fats are an essential part of a healthy living diet, as fats provide energy, improve cell growth, absorption of nutrients, and create important hormones. Not only does olive oil consist mainly of healthy monounsaturated fats, but it is also the only fat that contains high levels of polyphenols. In conclusion this makes extra virgin olive oil without question the healthiest of all fats.

Breakfast With Extra Virgin Olive Oil To Start Your Day Well

Nutritionist Picks Olive Oil Infused Mediterranean Breakfast For Health.

A top nutritionist has pointed to the benefits of an olive oil infused Mediterranean-style breakfast as their favourite go-to meal. Suggesting a traditional Spanish breakfast of bread, extra virgin olive oil, ham, and tomato, Doctor Antonio Escribano, a specialist in Endocrinology and Nutrition, promoted the Mediterranean breakfast as the healthiest option on Salud al Día on Canal Sur.

In addition, the nutritionist emphasises the importance of “extending food intake” throughout the morning too.

Why Can Olive Oil Contribute To A Healthy Breakfast?

Escribano says that a healthy breakfast is a combination of many key elements, explaining:

“At that early hour of the morning, we are receiving several components that are like the beginning of the opera that is eating throughout the day,” reports abc.es.

“Olive oil, along with the protein in ham and the lycopene in tomato, ultimately compose a little tune that suits the body wonderfully”, he explained.

He added that breakfast should be “well-chewed and not in large quantities. When I see people having a huge toast that looks like a shoe sole and pouring half a litre of oil…that has calories and makes you gain weight“.

Adding to the breakfast, he notes: “I would add a little bit of dairy to that breakfast. A small glass of whole milk to provide vitamins ‘A’, ‘D’, and ‘K’. It has three per cent fat, which is relevant; however, it contains all the vitamins that fat has.”

He further explains the importance of creating “a breakfast that doesn’t have to be consumed all at once. We can have milk or yoghurt mid-morning.

“We can have a piece of fruit an hour before lunch. Therefore, what I call an ‘extended breakfast’ is much better than having a substantial block of breakfast, which causes insulin, sugar, and glucose levels to drop and then not eating anything until midday. It’s better to maintain glucose levels throughout the morning.”

Practical Ways To Incorporate Extra Virgin Olive Oil In Breakfast Choices:

Starting your day with healthy breakfast options doesn’t have to be boring, especially when you incorporate extra virgin olive oil into your meals. Drizzle it over avocado toast for a rich, smooth flavor or mix it into your morning smoothie for an added nutritional boost.

For egg lovers, a few drops of high-quality extra virgin olive oil in the pan can elevate your scramble or omelette, giving it a subtle, gourmet touch. Choosing the best-quality extra virgin olive oil, like Morocco Gold, is essential to ensure you’re reaping the full health benefits and savoring exceptional taste. Treat yourself to a premium morning upgrade and order your bottle of Morocco Gold today.

Why It’s Important To Choose The Best Quality Extra Virgin Olive Oil

The world of olive oil can be a complex one, with multiple types available and each one boasting a unique taste and set of health benefits. But why the differences? Well, it all comes down to the way in which the oil is made. For example, cold-pressed extra virgin olive oil like Morocco Gold is made by crushing the olives and extracting the oil without the use of heat or chemicals.

This process yields a robust, fruity flavor and a high concentration of antioxidants. On the other hand, other types of olive oil may undergo a refining process that strips away some of the natural flavors and health benefits. Ultimately, it’s up to the consumer to decide which type of olive oil is best for their needs and preference

Extra virgin olive oil is the highest quality olive oil you can get. Genuine extra virgin olive oil is rare and as a result is slightly more expensive.

The chemical characteristics of extra virgin olive oil (as with all vegetable oils) give an indication of the care with which it was made and stored: how the fruit was grown, transported and harvested, how it was pressed into oil, and how the oil was packaged and bottled. Stringent chemical analysis also helps to determine if the oil is adulterated in any way. The chemical standards for extra virgin olive oil are the highest of all the grades and, as such, offer a guarantee of quality.

Mediterranean Diet Could Help Fight Against Obesity

New Study Points To Mediterranean Diet Lowering Obesity-Linked Cancer Risk

A new study, from JAMA Netwok claims adherence to the Mediterranean Diet (which includes olive oil as a key fat source) could lower obesity-linked cancer risk by 6%.

According toa global study published in The Lancet, 50% of the adults and a third of the kids, teenagers, and young adults would be obese or overweight by 2050.

The figures, release to coincide with World Obesity Day in March, gave a stark warning about the risk of obesity as well as highlighting potential impact of The Mediterranean Diet on obesity-related cancer risk.

A summary of the research in The Daily Jang explained:

The research involving more than 450,000 participants aged 35-70 from ten different countries revealed that people who follow the Mediterranean diet have a six percent lower risk of developing obesity-related cancers.

Anton Bilchik, a surgical oncologist, said, “This research provides further evidence of how important a healthy diet low in fat, high in protein and vegetables, and eliminating processed food is in reducing the risk of cancer.”

Wael Harb, a haematologist and oncologist, added, “Encouraging adherence to the Mediterranean diet could serve as a non-pharmacologic intervention to reduce cancer risk, complementing existing prevention strategies like weight management and exercise.”

The study also found that the Mediterranean diet also helped former or current smokers but did not reduce the risk of postmenopausal breast, endometrial, or ovarian cancers in women.

The Mediterranean Diet And Reduced Obesity-Risk

Adopting the Mediterranean way of eating isn’t just about aesthetics; it’s about promoting long-term health and vitality. Here are some of the key reasons The Mediterranean Diet can reduce obesity risk.

1. Nutrient-Dense, Calorically Moderate Foods

The Mediterranean diet prioritizes foods that pack a nutritional punch while being naturally low in calories. Fruits, vegetables, and whole grains are rich in fibre, which promotes satiety and prevents overeating.

2. Healthy Fats Curb Hunger

Not all fats are created equal. The monounsaturated fats in olive oil and nuts can keep you full longer, reducing the desire for unhealthy snacking. They also play a role in regulating hormones that control appetite.

3. Low in Refined Sugar

Sugary drinks, candies, and processed baked goods are closely linked with weight gain. By focusing on whole, natural ingredients with minimal sugar, the Mediterranean diet limits this risk factor.

4. Improved Insulin Sensitivity

Whole grains, legumes, and healthy fats contribute to better insulin sensitivity, which helps regulate blood sugar levels—a key factor in weight management.

5. Encourages an Active Lifestyle

The Mediterranean lifestyle goes beyond diet, incorporating daily physical activity, from long walks to active housework, supporting a calorie deficit naturally.

6. Sustainable Over the Long Term

Unlike restrictive fad diets, the Mediterranean diet is sustainable and enjoyable, making it easier for individuals to maintain a healthy weight over the years.

Mediterranean Diet And Obesity: What Does Science Say?

Numerous studies back up the connection between the Mediterranean diet and a reduced risk of obesity. For example:

• A study published in Nutrición Hospitalaria found that individuals adhering to the Mediterranean diet had lower BMI (body mass index) and waist measurements compared to those following Western diets.
• Research in The Lancet Diabetes & Endocrinology showed that the Mediterranean diet supplemented with olive oil or nuts helped participants lose weight sustainably even without calorie counting.
• Additional reviews suggest that the high fiber content and focus on whole foods reduce overeating while improving metabolic health.

Do you want to lose weight and improve your wellness goals? If so, the Mediterranean diet may be a great option for you.

This diet is based on the traditional eating habits of people in countries surrounding the Mediterranean Sea. It is a diet for weight loss and help improve overall health. In this blog post, we will discuss how the Mediterranean diet can help you lose weight and help with wellness goals.

Extra Virgin Olive Oil And Reducing Cancer Risk

Numerous research studies document the anti-cancer benefits of Extra Virgin Olive Oil, another staple in the Mediterranean Diet.

Research studies are providing better and better documentation for the anti-cancer benefits of Extra Virgin Olive Oil. Early studies in this area were largely limited to research using rats and mice or research on cell cultures in the lab. But more recent studies have looked at people incorporating Extra Virgin Olive Oil into their everyday meal plan and have found encouraging results.

As few as 1–2 tablespoons of Extra Virgin Olive Oil per day have been associated with decreased risk of breast, respiratory tract, and digestive tract cancers. In the case of the digestive tract, reduced risk seems more likely in the upper tract (stomach and small intestine) than in the lower digestive tract (large intestine, including the colon).

Scientists have looked at several different mechanisms that might allow Extra Virgin Olive Oil to provide these anti-cancer effects. One group of studies have focused on the secoiridoids, oleuropein and decarboxylmethyl oleuropein, and determined that these Extra Virgin Olive Oil phytonutrients help shift some of our metabolic pathways in the direction of better stress resistance. In addition, the overall phenolic content of Extra Virgin Olive Oil has been associated with a decreased ability of cancer cells to regenerate. At least some of this effect involves the ability of two phenols in Extra Virgin Olive Oil—tyrosol and hydroxytyrosol—to block activity of an enzyme called matrix metalloproteinase 2 (MM-2).

The powerful health benefits of polyphenols in extra virgin olive oil has been recognised in a top six hit list of foods that help minimise the risk of cancer.

The presence of Oleocanthal in extra virgin olive oil gives it top billing in a handy new guide from eastmojo.com which outlines key foods that reduce cancer risk. It says:

Extra Virgin Olive Oil contains a powerful compound called Oleocanthal, which aids in the killing of cancer cells in the body without harming healthy cells. Because of its numerous health advantages, this potent healthy oil is a staple of the Mediterranean Diet. It can easily be used as cooking oil or as a salad dressing.

Recent Science Shows Benefits of Daily Shot Of Extra Virgin Olive Oil

^{Updated 22nd January 2025}

New Report Shows Link Between Daily Consumption of Olive Oil And Heart Health

A recent report has brought exciting news for anyone mindful of their heart health. According to research, consuming just four teaspoons of olive oil daily may provide significant benefits for cardiovascular health. Olive oil, specifically extra virgin olive oil, is already celebrated as a staple of the Mediterranean diet, often praised as one of the healthiest in the world. This new revelation only solidifies its role in promoting a healthier heart.

The report connects olive oil’s benefits to its unique composition. Packed with antioxidants, healthy fats, and a rich concentration of polyphenols, extra virgin olive oil can help reduce inflammation and improve overall heart function. But how does it deliver these benefits? It comes down to several biological mechanisms that olive oil helps regulate.

Consuming four teaspoons of extra virgin olive oil a day could have a significant improvement on your heart health, according to a new study.

The report, which adds to previous findings from Dr Bill Mullen, a senior research fellow of cardiovascular and metabolic health at the University of Glasgow, finds olive oil to be the only common cooking oil with a positive impact on heart health.

Researchers at the Glasgow based study found that just six weeks of consuming 20 mls of olive oil a day made a noticeable difference to heart health. In comparison, consuming similar quantities of rapeseed and sunflower oil had no impact whatsoever.

Dr Mullen told Huffpost:

[The olive oil] results were like hitting the jackpot as far as I was concerned. Although I knew the science, it is extremely rare in nutritional research to see such strikingly positive results.

Both extra virgin olive oil and olive oil produced significant changes after only six weeks, a change of 0.3 in the coronary artery disease biomarker score. 

Dr Bill Mullen

Previous Findings Show Effect Of Olive Oil On Heart-Health-Related Biomarkers In Urine. 

Past studies have also demonstrated extra virgin olive oil’s positive impact on biomarkers linked to heart health. For instance, researchers have identified changes in biomarkers found in urine—such as indicators of oxidative stress and inflammation—among participants who include extra virgin olive oil in their diets. Polyphenol-rich olive oil, in particular, has been shown to significantly lower these markers, making it an important addition to any heart-conscious lifestyle. These biomarkers are essential to understanding why olive oil is so effective. They indicate the body’s oxidative damage, which, if unaddressed, can lead to heart-related diseases like atherosclerosis or hypertension. By reducing oxidative stress, the polyphenols in olive oil actively preserve your cardiovascular system.

According to a report in Sytlist.co.uk, Dr Mullen and his team had previously shown that  olive oil can have a tangible impact on the presence of heart-health-related ‘biomarkers’ in urine. These biomarkers are protein fragments which can indicate the development of coronary artery disease (CAD) before symptoms have even started. 

Researchers for this 2014 study recruited 69 healthy volunteers who were split into two groups and asked to consume 20ml of olive oil either low or high in phenolics every day over a six-week period. A particular feature of the study was the target group studied: healthy individuals who did not regularly consume olive oil.

The results showed that both groups saw a big improvement in scores for CAD – the most common form of heart disease. The proteomic biomarkers developed for clinical diagnosis by private firm Mosaiques Diagnostics produces a CAD scoring system from 1: the ultimate case of CAD to -1: the ultimate healthy artery.

The group taking the low phenol olive oil saw a drop in CAD score from -0.5 to -0.8 while the high phenol group saw a reduction from -0.6 to -0.8.

Of these results, Dr Bill Mullen said: “If we are able to identify the early signatures of diseases before they have had a chance to take hold we can start to treat them before they become a problem requiring costly medical intervention.

However, the team had not applied this measurement technique to other cooking oils – and that’s what the new study set out to do. 

Benefits of Extra Virgin Olive Oil Daily

Adding four teaspoons of extra virgin olive oil to your daily routine can improve your heart health in numerous ways:

• Rich in monounsaturated fats: Extra virgin olive oil is a primary source of healthy fats, which have been proven to lower LDL (bad cholesterol) levels while maintaining or even raising HDL (good cholesterol) levels.
• Abundance of polyphenols: These powerful antioxidants combat free radicals, decrease inflammation, and improve arterial function, all of which reduce the risk of heart disease.
• Lower blood pressure: Regular consumption of olive oil has been linked to reductions in blood pressure, a leading element of cardiovascular risk.
• Enhanced anti-inflammatory properties: Chronic inflammation is a key contributor to heart disease. The antioxidants in olive oil work to counteract inflammation, supporting healthier heart function.
• Improved endothelial function: Olive oil helps maintain the inner lining of blood vessels, ensuring fluids flow as they should and reducing the risk of clots or blockages.

These benefits make extra virgin olive oil an essential addition to any heart-friendly diet.

Extra virgin olive oil is a healthy fat that has numerous health benefits. It’s important to consume extra virgin olive oil every day, and the recommended amount is one shot (tablespoon), which equals approximately 23 grams. extra virgin olive oil can be used in cooking, as a dressing for salads, or simply taken alone as a shot. Extra virgin olive oil is also a good source of antioxidants. So make sure to include extra virgin olive oil in your diet every day (ideally four teaspoons of olive oil)!

If you want to get the health benefits of olive oil such as reduced risk of heart disease, lower ldl cholesterol and others, you can include extra virgin olive oil as part of a healthy diet, like the Mediterranean Diet or increasingly popular Keto Diet. You can also have ‘a shot’ first thing in the morning.

What Makes Morocco Gold Extra Virgin Olive Oil So Special?

The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroire of the growing region and thirdly the actual time in the growing season that the crop is harvested.

Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold. Oil from this variety is renowned for it’s high polyphenol count, oxidative stability and longevity.

• Polyphenol-rich and cold-pressed: Morocco Gold is packed with polyphenols—ensuring you receive the antioxidant power essential for heart health. Additionally, our olives are cold-pressed to maintain their nutrient content.
• Unparalleled quality and taste: Made with the finest Moroccan Picholine olives, this extra virgin olive oil delivers smooth, fresh, and fruity flavors that elevate every dish.
• Free from additives: Morocco Gold features no artificial ingredients, guaranteeing a pure and natural product filled with health benefits.
• Commitment to sustainability: Sourced responsibly, our production process ensures minimal impact on the environment while delivering the highest-quality product to your home.

Whether you drizzle it over salads, use it in cooking, or add it as a finishing touch to your favorite dishes, Morocco Gold Extra Virgin Olive Oil makes supporting your heart health both simple and delicious.

Our olives are grown in a valley that is about 2,000 feet above sea level. This helps to create the additional climatic challenges that encourage polyphenol uptake within the olive tree. It is also an area with naturally occurring high phenols in the soil itself.

In soils, phenols are released over extended period of time from decomposing plant materials. This causes complex organic compounds to be slowly oxidized or to break down into simpler forms of sugars, amino sugars, aliphatic and phenolic organic acids. These are further transformed into microbial biomass or are reorganized, and further oxidized, into humic assemblages (fulvic and humic acids), which bind to clay minerals.

There has been a long debate about the ability of plants to uptake humic substances through their root systems and to metabolize them. There is now a consensus about how humus plays a hormonal role rather than simply a nutritional role in plant physiology. Olive trees grown in ‘challenging’ conditions encourage the uptake of naturally occurring phenols in the soil. This in turn aids the circulatory system within the olive tree, with the phenols eventually finding their way to the olive fruit itself.

Thirdly, our olives are picked when the fruit is young and green. As the olives age on the tree, the colour of the olive changes to red and then black, the size of the olive increases thus producing more oil, but the polyphenol level decreases. There is a great deal of expertise within the farming community where we source our oil to ensure that the harvest is collected at the optimum time to maximise the polyphenol level.

Extra Virgin olive oil is the go-to cooking oil for health-conscious food lovers and those wanting to cook healthily and lose weight. Mostly everyone who has ever read about a diet or has looked up for healthy food recipes is familiar with olive oil and its heart-healthy properties.

Exploring The Benefits Of Adding A Drizzle Of Extra Virgin Olive Oil To Your Diet

^{Updated January 15th 2025}

As we look towards American Heart Month in February, it’s an ideal time to remind you of the ever-growing band of scientific research and evidence to show that extra virgin olive oil can help boost your heart health.

During a month when many people of all ages and backgrounds may focus on their cardiovascular health, why is this so important and how exactly can foods like extra virgin olive oil help?

The Science Behind Extra Virgin Olive Oil For Better Heart Health

Did you know, February is American Heart Month. A time when all people of all ages and backgrounds should focus on their cardiovascular health. Why is this so important?

In 2016, the Milken Institute reported that the total cost for direct healthcare for chronic illnesses in the USA totalled $1.1trillion, the equivalent of 5.8% of the USA’s GDP, with cardiovascular disease the most prevalent condition accounting for some $294.3Bn or almost 27% of this total.

When the total indirect cost of lost economic productivity are included, the total cost of chronic disease rises to a staggering $3.7trillio, the equivalent of 19.6% of USA GDP.

The report went on to project the cost of these chronic illnesses is set to rise and that by 2030 an estimated 83.4m people will be suffering from 3 or more chronic illnesses compared with 30.8m in 2015.

(The Milken Institute is an independent economic think tank based in Santa Monica, California. It publishes research and hosts conferences that apply market-based principles and financial innovations to social issues in the US and internationally).

So cardiovascular disease and mortality are increasing in working-age adults, however, there are small steps and lifestyle choices that can have a significant impact.

The Role Of Extra Virgin Olive Oil In Combating Cardiovascular Diseases

The ancient Greeks were on to something when they referred to extra virgin olive oil as an “elixir of youth and health.” Centuries later, research offers evidence about the benefits of olive oil in our daily diets.

Extra virgin olive oil, sunflower oil and canola oil are high in monounsaturated fat (the healthy-for-you kind of fat). So what would put extra virgin olive oil above the others if their fat make-up so similar? It’s not just about the kind of fat molecules that they are made up of. Extra virgin olive oil has some extra magic. The biggest thing that makes extra virgin olive oil so healthy is its unique disease-fighting component.

Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the phytonutrient composition of olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols. The amount of polyphenols found in extra virgin olive oil is truly amazing!

Why Choose Olive Oil for Heart Health?

When it comes to protecting your heart, olive oil is a powerhouse. Research consistently shows that extra virgin olive oil offers a host of benefits, making it a key ingredient for those committed to a heart-healthy diet. Here’s why:

1. Rich in Healthy Fats

Olive oil, particularly extra virgin olive oil, is loaded with monounsaturated fats, which are known to reduce levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol. This balance helps lower the risk of heart disease.

2. Packed with Antioxidants

Extra virgin olive oil contains polyphenols, powerful antioxidants that combat oxidative stress and inflammation—two major contributors to heart disease.

3. Supports Artery Health

Regular consumption of olive oil improves the elasticity of your arteries and promotes better blood flow, reducing the risk of hypertension.

4. Proven by Studies

The PREDIMED study, a landmark trial on the Mediterranean diet, showed that individuals who consumed extra virgin olive oil daily lowered their risk of major cardiovascular events by 30%.

Polyphenols In Extra Virgin Olive Oil

Polyphenols are a group of over 500 phytochemicals, which are naturally occurring micronutrients in plants. These compounds give a plant its colour and can help to protect it from various dangers. When you eat plants with polyphenols, you reap the health benefits as well.

Polyphenols are a key component in extra virgin olive oil and are considered to be one of the best health enhancing benefits within the oil. Many of the fruits and vegetables we consume contain large numbers of compounds critical for life. One such type of compound is known as antioxidants. Polyphenols are powerful antioxidants.

So how do antioxidants fit into the grand scheme of our bodies and our health? Antioxidants are chemicals known to be ‘molecular scavengers’ that help neutralize oxygen free radicals, thus preventing oxidative stress from occurring. There are hundreds of known antioxidants, some of which we consume in our daily diets:

• Vitamin A
• Vitamin C
• Vitamin E
• Selenium
• Manganese
• Carotenoids
• And….POLYPHENOLS?

It’s also thought that polyphenols contribute to keep the body being in an anti-inflammatory state. This is also associated with a lower risk of several chronic illnesses, including cardiovascular disease.

Extra Virgin Olive Oil, The View Of The American Heart Association

Consuming more than half a tablespoon of olive oil a day may lower heart disease risk, a 2020 study found. And earlier this year, researchers reported in the Journal of the American College of Cardiology that people who ate more than half a tablespoon per day had lower rates of premature death from cardiovascular disease, Alzheimer’s disease and other causes compared to people who never or rarely consumed olive oil.

“Olive oil is the hallmark of the Mediterranean diet, and its link to lower mortality is well established in southern European countries. But this is the first long-term study to show such a health benefit here in the U.S.,” said Dr. Frank Hu, the study’s senior author and a professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston.

Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL. It’s been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.

When cooking, extra virgin olive oil can be a healthy substitute for butter, margarine and other types of fat. In Hu’s study, for example, replacing unhealthy fats with olive oil was associated with a lower risk of dying.

“Olive oil is a much healthier replacement for dietary fats, especially animal fats,”

Dr. Frank Hu, Harvard T.H. Chan School of Public Health in Boston.

Easy Ways to Add Olive Oil to Your Diet

Making olive oil a part of your daily meals doesn’t require a complete overhaul of your diet. Here are some simple and tasty ways to incorporate it into your routine:

1. Drizzle, Don’t Pour

Use a drizzle of extra virgin olive oil to elevate the flavor of your salads, roasted vegetables, or grain bowls. Not only do you enhance the taste, but you also make your meals richer in healthy fats.

2. Swap Out Less Healthy Fats

Replace butter or margarine with olive oil when cooking or baking. For instance, sauté vegetables in olive oil instead of butter or use it as a healthier alternative in your baking recipes.

3. Dip Your Bread

Transform your bread basket into a heart-healthy treat. Mix olive oil with your favorite seasonings for a quick and nourishing dip.

4. Roast to Perfection

Use olive oil to coat your vegetables before roasting. Its high smoke point and rich flavor make it ideal for oven-cooked dishes.

5. Make Your Own Dressing

Skip the store-bought salad dressings full of preservatives and create your own. Combine olive oil, balsamic vinegar, lemon juice, and a touch of mustard for a flavorful and healthy dressing that goes with everything.

Olive Oil In Top 12 Foods For Long Term Wellness Say Top Longevity Experts

Extra Virgin Olive Oil Listed In New Report Of Key Foods For Longevity.

At Morocco Gold we are always delighted when extra virgin olive oil is recognised by medical and wellbeing experts as among the best foods for longevity. Once again, quality extra virgin olive oil has taken its place among the very best super foods chosen by three longevity experts as the best foods to eat more of.

The new report from Buzzfeed, lists olive oil – in particular extra virgin olive oil – as an excellent choice for ‘anyone who wants to live a longer life, because it has anti-cancer, anti-inflammatory, cardioprotective and neuroprotective properties.

Speaking to Buzzfeed, Dr. Mark Hyman, an author, family physician, and director of the UltraWellness Center in Lenox, Massachusetts said:

“Just a half-teaspoon a day of extra virgin olive oil can significantly lower the risk of death from cardiovascular disease, neurodegenerative diseases, respiratory diseases, and cancer,”

The presence of a polyphenol called Oleuropein is credited for being especially good for your long-term health. Oleuropein has anti-cancer, anti-inflammatory, cardioprotective and neuroprotective properties.

Other key foods listed in the article that doctors say we should eat more of are:

Cruciferous Vegetables, Dark Leafy Greens and Fatty Fish – all staples in the ever-popular Mediterranean Diet.

Extra virgin olive oil (EVOO) isn’t just another trendy superfood—it’s been lauded for centuries as a staple of health and vitality. But why are medics and nutrition experts singing its praises as a longevity-boosting powerhouse? If you’re a health enthusiast, nutritionist, or devoted foodie looking to better understand your dietary choices, this deep dive into EVOO’s benefits will show you why it deserves a prime spot in your kitchen.

What Puts Extra Virgin Olive Oil On The List Of Foods We Should Eat More Of

Extra virgin olive oil is the highest quality olive oil available, made by cold-pressing olives without the use of heat or chemicals. This gentle process preserves its natural compounds, including antioxidants, vitamins, and monounsaturated fats (a.k.a. the “good fats”).

What really sets EVOO apart from regular olive oil is its high concentration of polyphenols—powerful antioxidants that help fight inflammation, oxidative stress, and even chronic diseases. These compounds make EVOO more than just a cooking oil; it’s a health-boosting elixir.

Key Health Benefits of EVOO for Longevity

1. Supports Heart Health

One of the standout benefits of EVOO is its ability to promote cardiovascular health. The monounsaturated fats in EVOO can help lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol, reducing the risk of heart disease—a leading cause of death worldwide.

Plus, the polyphenols in EVOO are known to improve blood vessel function and reduce inflammation, offering further protection to your heart.

2. Combats Chronic Diseases

Inflammation is a common factor in many chronic conditions, including arthritis, cancer, and diabetes. Thanks to its anti-inflammatory properties, EVOO can help mitigate these risks. Studies have shown that key components in EVOO, such as oleocanthal, mimic the effects of ibuprofen in reducing inflammation—making it a natural alternative for long-term health.

3. Boosts Brain Function

Want to keep your mind sharp as you age? EVOO might just be brain food. Research has linked regular consumption of EVOO to improved memory and cognitive function. It’s also been associated with a reduced risk of Alzheimer’s disease, as antioxidants in EVOO help combat oxidative stress and protect brain cells from damage.

4. Helps Maintain a Healthy Weight

Contrary to popular belief, including healthy fats like EVOO in your diet can actually promote weight management. Its fats can make meals more satisfying, helping you feel fuller for longer and preventing overeating.

Additionally, EVOO has been found to aid in metabolizing stored body fat, making it a valuable ally for those looking to maintain or achieve a healthy weight.

5. Protects Against Aging

EVOO is packed with antioxidants like vitamin E and polyphenols, which play a role in neutralizing free radicals—the culprits behind cellular damage and aging. These compounds help maintain your skin’s elasticity and protect your cells, keeping you looking and feeling youthful.

How to Incorporate Extra Virgin Olive Oil into Your Diet

Adding EVOO to your meals is easy, versatile, and delicious! Here are some simple ways to enjoy it regularly:

• Drizzle over salads for a flavorful and nutrient-packed dressing.
• Use it as a dip for whole-grain bread, paired with a sprinkle of sea salt or balsamic vinegar.
• Sauté vegetables or proteins in EVOO for a heart-healthy cooking method.
• Add a drizzle to soups, pasta dishes, or even pizza right before serving for a burst of flavor.
• Prepare homemade marinades for grilling or roasting.

Pro Tip: To maximize its benefits, opt for high-quality, cold-pressed extra virgin olive oil and enjoy it in its raw form as much as possible to preserve its delicate nutrients.

What Science Says About Extra Virgin Olive Oil and Longevity

It’s not just anecdotal evidence—science backs up the claims about EVOO’s longevity benefits. Studies conducted on the Mediterranean diet, which heavily features EVOO, consistently show lower rates of heart disease, cancer, and cognitive decline in populations who adhere to this diet.

A groundbreaking study even found that high EVOO consumption is directly linked to a longer life expectancy. Researchers believe this is due to its ability to combat oxidative stress, reduce inflammation, and improve overall bodily functions.

Living a longer, healthier life doesn’t require overhauling your diet—it can start with simple, impactful choices. Incorporating extra virgin olive oil into your meals is one of the easiest ways to nourish your body, protect against chronic diseases, and support your overall well-being.

Whether you’re a health enthusiast looking for the next addition to your pantry, a nutritionist recommending dietary improvements, or a foodie ready to experiment with healthier ingredients, EVOO is a game-changer worth celebrating.

Start Your 2025 Wellness Journey The Mediterranean Way

^{Updated January 2nd 2025}

New Year is a great time to consider The Mediterranean Diet

When it comes to making Wellness options for the new year ahead, there can be few better choices than embracing The Mediterranean Diet – packed full of healthy fats and polyphenols.

If you’re looking for a healthier lifestyle in the new year, why not make the Mediterranean Diet your number one wellness resolution? This wholesome way of eating is full of beneficial ingredients like healthy fats, fiber, and antioxidants which can reduce your risk of diseases and lead to improved long-term health.

Unlike restrictive diets that leave you feeling deprived, the Mediterranean diet consists of healthy meals that are delicious and satisfying. Additionally, research has found that it leads to increased energy levels and lower cholesterol. If you want to kick-start a healthier lifestyle in 2025, getting started with the Mediterranean diet is a great choice!

We loved this report from Tapinto.net which reminds us that the simplicity of The Mediterranean Diet is it’s secret weapon!

Nutrition Expert Dr. Solmaz Amirnazmi of Summit Medical Group Livingston explains:

“There’s nothing radical about this way of eating, except that it makes you feel ‘radically good.”

Dr. Solmaz Amirnazmi of Summit Medical Group Livingston

Dr Solmaz explains that, to follow the Mediterranean Diet, aim to base meals on fruits, vegetables, beans, legumes, nuts and whole grains. Use healthy fats like extra virgin olive oil instead of unhealthy saturated fats like butter.

“This diet does not exclude any food groups but places an emphasis on an abundance of plant-based ingredients. It is not necessarily non-meat. Also, fish is eaten on a regular basis in the Mediterranean diet,” says Dr. Amirnazmi.

“This is a satisfying, convenient way of eating, and of life. You will feel the benefits in energy and vitality, and most importantly, take a step toward controlling your life,” says Dr. Amirnazmi.

Get Ready To Start Your New Year With The Mediterranean Diet

To start your New Year’s Mediterranean Diet, Dr. Amirnazmi suggests stocking up on fresh fruits, veggies, nuts, legumes, seeds, spices, herbs and olive oil.

The internet is full of tips and plant-based recipes to help you get started. You can also find ways to create meals with more Mediterranean diet ingredients by looking at Morocco Gold’s recipe pages here.

Key Ingredients For A New Year Mediterranean Larder

Stocking a Mediterranean larder is the perfect way to enjoy all the nutritious goodness of the Mediterranean diet. Start with key ingredients like a quality extra virgin olive oil, garlic, and herbs – these are absolutely essential due to their use in mediterranean cooking as well as their health benefits.

Next, add colorful vegetables like onions, tomatoes, bell peppers and artichokes; these are versatile and great for adding flavor. Make sure you also have healthy grains such as whole wheat pasta or quinoa on hand for hearty side dishes; many mediterranean recipes incorporate these ingredients into main dishes.

Lastly, top off your Mediterranean larder with some delicious canned fish such as tuna or sardines. With this collection of mediterranean-style basics in your pantry, you can create a world of tasty and nourishing meals!

And Remember, The Mediterranean Diet Is About Lifestyle Too!

The Mediterranean diet is much more than just healthy meal planning; it emphasizes holistic wellbeing and promotes an active lifestyle. Those who adhere to the mediterranean diet don’t just focus on specific food categories and portions, but instead strive to create healthy habits that promote wellbeing and wellness. This includes focusing on physical activity, such as walking or cycling, and creating community-centric meals where family and friends gather around the table for conversation. All of this is done in order to emphasize balance in life, which contributes to better mental health, overall happiness, and physical vitality.

So if you’re interested in trying out a Mediterranean lifestyle, go ahead and give it a go – you’ll quickly notice how good it feels to live the Mediterranean this new year.

Why Morocco Gold extra virgin olive oil will be trending in 2025 and why you should make this best olive oil part of your lifestyle choices.

^{Updated December 27th 2024}

1/ Introduction

We are constantly bombarded with the latest advice / trends / fads to redefine the ways we can achieve good health, both mental and physical. However not all trends are created equal.

We are supposedly taking a much more holistic approach to wellness this year, here are just some of the ‘wellness trends’ that will be coming your way in 2025.

• Integrative Healing Therapies
• Digital detox Retreats
• Mental health prioritization
• Sustainable wellness
• Wellness journaling
• Gut health
• Holistic fitness
• Longevity
• Functional foods

What Are Functional Foods?

Functional foods are ingredients that offer health benefits that extend beyond their nutritional value. Some types contain supplements or other additional ingredients designed to improve health. The concept originated in Japan in the 1980s when government agencies started approving foods with proven benefits in an effort to better the health of the general population. Some examples include foods fortified with vitamins, minerals, probiotics, or fiber. Nutrient-rich ingredients like fruits, vegetables, nuts, seeds, and grains are also often considered functional foods. Similarly, fruits and vegetables contain antioxidants which are beneficial compounds that help protect against disease.

Extra Virgin Olive Oil: A Classic Functional Food

An example of a “nutraceutic” or “functional” food right from infancy, extra virgin olive oil is one of the best medicaments for delaying ageing and is also a good source of phytochemicals including polyphenolic compounds that contribute to its overall therapeutic characteristics.

An integral ingredient of the Mediterranean diet, extra-virgin olive oil has always been considered a middle road between food and medicine and there is growing evidence that its health benefits include reduction of coronary heart disease risk factor, prevention of several types of cancer, and the modification of immune and inflammatory responses.

It also helps improve gut health and has been shown to contribute towards longevity.

An Enduring Health & Wellness Aid

So, whilst some of these trends may offer help to individuals there is one that has stood the test of time – for centuries. In a fast-changing world it is unusual to re-discover a ‘wisdom of the ancients’ that is as potent now as it has been for thousands of years.

It has been known for centuries that high quality extra virgin olive oil is good for your health and wellbeing. It has also been lauded across many cultures. The difference now is – following extensive scientific research we now know exactly what is in high quality olive oils that are so good for you – its antioxidant polyphenols.

Morocco Gold is an exceptionally high-quality extra virgin olive oil from a unique new source.  What makes it so special however is it is teeming with health enhancing polyphenols, the antioxidants that provide protection against a wide range of chronic illnesses. This makes Morocco Gold particularly attractive to health and wellness conscious food lovers – worldwide.

Morocco Gold is on a mission to show health and wellness conscious food lovers how this incredibly simple diet / lifestyle choice, inclusion of a high-quality extra virgin olive oil can have a profound impact on their health and wellbeing.

2/ Extra Virgin Olive Oil : Ancient Wisdom That Lives On

The olive is among the oldest known cultivated trees in the world – being grown before written language was invented.  Extra virgin olive oil is the original superfood. Its flavour and health enriching properties have been celebrated and enjoyed for centuries.

Olive oil has long been considered sacred. The olive branch was often a symbol of abundance, glory, and peace. Over the years, the olive has also been used to symbolize wisdom, fertility, power, and purity.

Olive oil was used for not only food and cooking, but also lighting, sacrificial offerings, ointment, and ceremonial anointment for priestly or royal office. The leafy branches of the olive tree were ritually offered to deities and powerful figures as emblems of benediction and purification, and they were used to crown the victors of friendly games and bloody wars.

Legend has it that Poseidon, the sea god, and Athena, goddess of wisdom, competed to find the gift that would be most valuable to humankind. Poseidon offered the horse and Athena the olive tree. Because of its many uses, the provision of heat, food, medicine and perfume, the olive tree was chosen as the most valuable and in return for Athena’s contribution, the most powerful city in Greece was named Athens in her honour.

3/ Is Olive Oil A Food Or A Medicine?

In Rome, olive oil was used for nearly everything in relation to their health. Roman medicine takes heavily from Greek doctors, who influenced European medicine for centuries, and Hippocrates, the father of modern medicine writes about over 60 different conditions or ailments that can be treated with olive oil, including skin problems, burns and wounds, ear infections, gynecological problems, healing surgical scars, and much more. Many of these uses are still valid and are used as home remedies today.

“Let food be thy medicine and medicine be thy food”

Hippocrates : father of modern medicine

Olive oil was believed to bestow strength and youth, not least because of the tree’s longevity and its tremendous resilience. Even through the harshest summers and winters they continue to grow strong and bear fruit.

Extra virgin olive oil is now probably the most extensively researched foodstuff on the planet and its health benefits are evidence based. So – how can extra virgin olive oil contribute towards ‘wellness?’

4/ What is wellness?

Wellness is as an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth. Definitions include:

“…a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.”
– The World Health Organization

“a conscious, self-directed and evolving process of achieving full potential.”
– The National Wellness Institute

Maintaining an optimal level of wellness is crucial to living a higher quality life.  Wellness matters because every choice we make, everything we do and every emotion we feel relates to our well-being. In turn, our well-being directly affects our actions and emotions. It’s an ongoing circle.

There are reckoned to be eight dimensions of wellness: occupational, emotional, spiritual, environmental, financial, physical, social, and intellectual. Each dimension of wellness is interrelated with another. Each dimension is equally vital in the pursuit of optimum health.

5/ How Extra Virgin Olive Oil Increases Emotional Wellness

Emotional wellness relates to understanding your feelings and coping effectively with stress. It is important to pay attention to self-care, relaxation, stress reduction and the development of inner resources so you can learn and grow from experiences. The better you understand the processes and manage those feelings, the smoother the ride will be.

When incorporated into a varied healthy diet, including plenty of fruit, vegetables and oily fish, extra virgin olive oil has been shown to contribute to decreasing the risk of depression.

According to a study from the University of Navarra and Las Palmas de Gran Canaria, diet rich in extra virgin olive oil can help to protect from mental illness. 

The study included 12,059 volunteers and explored the dietary determinants of stroke, coronary disease and other disorders. The research was conducted over a period of 6 years, during which time the researchers gathered data on lifestyle factors including diet and medical history.

The results revealed that volunteers with a high intake of trans fats had up to 48 percent increased risk of depression compared to those who did not consumer those fats. In addition, the researchers also discovered that a higher intake of extra virgin olive oil and polyunsaturated fats was associated with a lower risk of depression.

This is one of a wealth of studies showing how extra virgin olive oil and the Mediterranean diet are associated with lower rates of depression.

6/ Extra Virgin Olive Oil & The Environment

Environmental wellness inspires us to live a lifestyle that is respectful of our surroundings. This realm encourages us to live in harmony with the Earth by taking action to protect it. Environmental well-being promotes interaction with nature and your personal environment. Everyone can have a strong environmental conscious simply by raising their awareness.

A study by researchers from the University of Oxford and the University of Minnesota has demonstrated that foods that are considered to be healthy, such as whole-grain cereals, fruits, vegetables, legumes, nuts, and olive oil, also have the lowest environmental impact.

This extensive research by  Michael A Clark, Marco Springmann, Jason Hill, and  David Tilman, published in the journal Proceedings of the National Academy of Sciences (PNAS) shows that eating healthier also means eating more sustainably and reveals a clear link between healthy food and environmental sustainability.

Food choices are shifting globally in ways that are negatively affecting both human health and the environment. Here the researchers considered how consuming an additional serving per day of each of 15 foods key food groups is associated with 5 health outcomes in adults and 5 aspects of agriculturally driven environmental degradation.

The researchers found that “while there is substantial variation in the health outcomes of different foods, foods associated with a larger reduction in disease risk for one health outcome are often associated with larger reductions in disease risk for other health outcomes. Likewise, foods with lower impacts on one metric of environmental harm tend to have lower impacts on others”.

“Additionally, of the foods associated with improved health (whole grain cereals, fruits, vegetables, legumes, nuts, olive oil, and fish), all except fish have among the lowest environmental impacts, and fish has markedly lower impacts than red meats and processed meats. Foods associated with the largest negative environmental impacts—unprocessed and processed red meat—are consistently associated with the largest increases in disease risk.

Thus, dietary transitions toward greater consumption of healthier foods would generally improve environmental sustainability, although processed foods high in sugars harm health but can have relatively low environmental impacts. These findings could help consumers, policy makers, and food companies to better understand the multiple health and environmental implications of food choices”.

As part of the study, the researchers examined the impact of consuming an additional serving per day of fifteen specific foods on five “health outcomes” in adults that are brought on by poor diets and account for nearly 40 percent of global mortality, specifically: mortality, type two diabetes, stroke, coronary heart disease, and colorectal cancer.

At the same time, the effects on five “aspects of agriculturally driven environmental degradation” were studied including greenhouse gas emissions, land use, water use, acidification and eutrophication (the last two are forms of nutrient pollution).

The foods included chicken, dairy, eggs, fish, fruits, legumes, nuts, olive oil, potatoes, processed red meat, refined grain cereals, sugar-sweetened beverages, unprocessed red meat, vegetables, and whole-grain cereals.

By comparing the five health and five environmental impacts of each food, the researchers determined that foods with the lowest environmental impacts often have the largest health benefits. Foods such as whole-grain cereals, fruits, vegetables, legumes, nuts, olive oil, and fish had the most positive impact on health while also having the lowest environmental impact (with the exception of fish).

Conversely, the foods with the largest environmental impacts, such as unprocessed and processed red meat were also associated with the highest risk of disease. Minimally processed, health-boosting plant foods and olive oil were found to have a low environmental impact, but so did processed foods high in sugar that are harmful to health, such as sugar-sweetened beverages.

7/ Reducing Financial Stress Through A Healthy Diet : Including Extra Virgin Olive Oil

Financial Wellness involves the process of learning how to successfully manage financial expenses. Money plays a critical role in our lives and not having enough of it impacts health as well as academic or professional performance. A common source of anxiety and fear is financial stress.

Extra virgin olive oil has been shown to have a significant impact on a range of chronic diseases. However the cost of these diseases at both national and personal levels can be enormous. Cardiovascular diseases (CVDs) are the number 1 cause of death globally: more people die annually from CVDs than from any other cause.

An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke. In 2016, the cost of CVD in the USA alone was around $555Bn. This is expected to rise to $1.1Tr by 2035.

About 70 million adults in the US have hypertension – that’s 1 in every 3! and only around 52% of people with hypertension have it under control. It is also likely that many are walking around with the condition who don’t even know they have it.

High blood pressure costs the USA around $48.6 billion each year. This total includes the cost of health care services, medications to treat high blood pressure, and loss of productivity from premature death.

1 in 3 Americans struggle with Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), celiac disease, and other digestive conditions daily. Healthcare spending on a single patient with a digestive disease can range from $18k to $150k per year. Of this, specialty medications can cost up to $70k per person per year.

When we look at the high cost of specialty drugs used to treat advanced digestive disorders, it’s easy to see how stigma and suffering in silence can eventually lead to a very expensive problem, for both individuals and health services.

All of these chronic diseases and many more can be alleviated by regular consumption of high quality extra virgin olive oil like Morocco Gold.

8/ Intellectual Wellness: Extra Virgin Olive Oil Aids Cognitive Functions

Intellectual wellness is strengthened by continually engaging the mind.  Doing so can help you build new skills and knowledge that inspire and challenge you, and help you grow. You might choose different ways to keep your mind sharp, depending on your mood. For some, that’s brain games and puzzles, or scholastic endeavours. Even simply engaging in intellectually stimulating conversations and debates can strengthen your intellectual wellness.

People who eat a Mediterranean-style diet, known to include fish, leafy vegetables and extra virgin olive oil, increase their chances of better cognitive function, particularly later in life.

The scientific research, by Edinburgh University, has shown that consuming lower amounts of red meat and following the principles of Mediterranean cuisine correlated with higher scores in memory and thinking tests in the over 70s.

Extra virgin olive oil is a key component of the Mediterranean diet, which is rich in fruits, vegetables, whole grains and nuts.

These latest findings suggest that this primarily plant-based diet may have benefits for cognitive function as we get older.

Researchers involved in the study tested the thinking skills of more than 500 people aged 79 and without dementia. The participants completed tests of problem solving, thinking speed, memory and word knowledge, as well as a questionnaire about their eating habits during the previous year.

More than 350 of the group also underwent a magnetic resonance imaging (MRI) brain scan to gain insights into their brain structure.   The team used statistical models to look for associations between a person’s diet and their thinking skills and brain health in later life. 

The findings show that, in general, people who most closely adhered to a Mediterranean diet had the highest cognitive function scores, even when accounting for other factors, including childhood IQ, smoking, physical activity and health factors.

9/ Occupational Wellness : How A Healthy Diet With Extra Virgin Olive Oil can Help At Work

Occupational wellness is about enjoying your occupational endeavors and appreciating your contributions. This dimension of wellness encourages personal satisfaction and enrichment in one’s life through work.

While many enlightened companies focus on physical activity in their corporate wellness program, they often don’t prioritize the other pieces of the wellness puzzle – nutrition. According to the Institute for Health Metrics, poor nutrition has nearly three times the impact on health as low fitness. While more than two-thirds of the U.S. population classified as obese and 86 million Americans struggling with pre-diabetes, the need for better, more accessible nutrition education is evident. 

Eating well in the workplace can have a significant impact on overall health and well-being. Nutritious foods can improve concentration and cognitive function, boosting an employee’s workplace performance. It is well documented that employee well-being leads to higher creativity and productivity. The World Health Organization (WHO) has found that optimal nourishment can raise national productivity levels by 20%. Healthy employees are happier, calmer, more engaged, sleep better and get sick less often. 

Providing healthy food options in the corporate setting is an effective way to get employees to stick to smart eating habits which benefits both the individual and the company.

Social Wellness

Social relationships create support systems that can carry you through life’s struggles. Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants. A recent study on a subset of this population, surviving octogenarians, investigated the connections between marital satisfaction, social lives, and happiness. Researchers found that participants who spent more time with others reported greater levels of happiness.

The impact of surrounding yourself with those that care for you can’t be understated. When the demands of life increase and stress mounts, the ability to turn to someone for support and understanding is powerful. Building and maintaining these networks take time and energy, but the work is worth the effort. And it will continue to serve you throughout your life.

11. Spiritual Wellness

The spiritual pillar will look different for everyone because it’s such a personal piece of overall wellness. For instance, it will play a stronger role in one person’s life more than another, depending on how each person defines it.

Firstly, spirituality is commonly viewed as a sense of purpose, direction, or meaning, without which, values can slip to the wayside, upending life’s balance. Secondly, many cultivate their spirituality through meditation, prayer, or other activities that foster a connection to nature or a higher power.

Lastly, maintaining your spiritual wellness will look different for everyone. It’s not about a specific religion or belief system. Spiritual health is about personalizing your journey. Some people might practice mindfulness as a way of checking in with their intentions, guiding their actions, and maintaining a values-based approach to life. However, how you choose to strengthen your spiritual health is up to you.

12. Extra Virgin Olive Oil And Physical Wellness

Physical wellness relates to maintaining a healthy body and seeking care when needed. Physical health is attained through exercise, eating well, getting enough sleep and paying attention to the signs of illness and getting help when needed.

Physical Wellness encourages us to care for our bodies through physical activity, proper nutrition, and a strong mind.

Being physically active is crucial to keeping your body in its top condition. A few proven benefits of physical activity are strengthened bones and muscles, reduced risk of disease and stroke, and more energy.

How A Diet With Extra Virgin Olive Aids Physical Wellness

Whether you are training for a competition or just building your fitness and strength for wellbeing and health, your results will be influenced by the diet you eat. 

Choosing foods which are rich in healthy fats, such as extra virgin olive oil, can help improve your body’s potential in many ways, including muscle recovery and increased energy levels.

For instance, this is particularly good news for runners who are considering following a Mediterranean diet to improve performance.   According to a recent report in Runner’s World,  the range of foods and good fats from nuts, seeds and extra virgin olive oil can benefit runners in a number of ways.

By substituting heavily processed fats in meats and refined grains with more fruit, vegetables and fish, runners can increase their carbohydrate intake, providing the quick-burning fuel that they need.

Nutrition

It is important to nurture your body by eating a well-balanced diet. Filling yourself with a variety of nutrients and vitamins will not only help prevent illness but will also keep your body functioning at its best.

This is where high quality extra virgin olive oil like Morocco Gold really helps. Researchers have demonstrated that regular use of high-quality extra virgin olive oil contributes towards:

• Reduced of risk of cardiovascular diseases
• Beneficial effect on ulcers and gastritis
• Maintains the digestive tract in good health
• Helps to reduce blood pressure
• Help control healthy cholesterol levels
• Olive oil eases or prevents diabetes
• Olive oil lessens the severity of osteoporosis

If you think of your body as a highly tuned machine – extra virgin olive oil like Morocco Gold helps the machine run smoothly. Therefore, it means that you are taking care of the ‘inner self’ and is one less thing to be concerned about in achieving overall wellness.

Understanding the relationship between your body’s physical health and mental health is crucial in order to develop a balanced physical wellness. When you take the route to physical wellness you will learn to understand how your body preforms physically and be able to connect it to how you feel mentally. Physical wellness encourages principles of good health and knowledge, which affect behaviour patterns that lead to a healthy lifestyle. The following are a few suggestions to maintain an optimal level of physical wellness.

• Engage in physical activity everyday for 30 minutes.
• Use stairs instead of the elevator or escalator and walk whenever possible.
• Learn to recognize warning signs when your body begins feeling ill.
• For instance, eat a variety of healthy foods and control your meal portions.
• Maintain a regular sleep schedule and get between 7-9 hours of sleep each night.
• Practice safe sex.

This in turn will help with…

Mental Well-Being

Having optimal levels of physical activity and maintaining proper nutrition is key to improving your overall intellectual and emotional wellness. Not only will you sharpen your thinking and learning abilities, you will also enhance your sense of self-esteem and self-control.

Five Reasons The Olive Oil Powered Mediterranean Diet Keeps Its Star Status For Another Year.

^{Updated December 14th 2024}

What Are The Key Principles Of The Mediterranean Diet?

Diet fads come and go, but the popularity of The Mediterranean Diet has not waned and its reliance on fresh fruit, vegetables, nuts, grains and olive oil has stood the test of time. As we look to hosting guests and family over the holiday season it’s a great opportunity to remember how much this health boosting diet has to offer. Let’s take a closer look at why this timeless approach to eating is still sparking joy (and good health) for olive oil lovers and holiday shoppers alike.

Although The Mediterranean Diet was officially recognised in the 1960s as a healthy eating plan, its origins date back hundreds, if not thousands of years.

At its core, the Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It focuses on:

• Fresh Ingredients like fruits, vegetables, whole grains, legumes, and nuts.
• Healthy Fats, particularly extra virgin olive oil as a staple.
• Lean Proteins, with an emphasis on fish and seafood, and occasional poultry, eggs, and dairy.
• Minimal Red Meat and processed foods.
• Herbs and Spices for flavor, reducing the need for excess salt.
• Moderation With Wine (optional), often enjoyed socially with meals.

Unlike restrictive fad diets, the Mediterranean diet is sustainable, easy to follow, and doesn’t require you to sacrifice flavor or enjoyment.

So, just why has this diet – relied on by athletes and celebrities alike, remained so popular when others have fallen by the wayside? Unsurprisingly, we are huge fans of the diet that keeps olive oil at its healthy heart, so we pulled together our top five reasons why The Mediterranean Diet remains so popular.  And here they are;

As defined by Wikipedia, the principal aspects of this diet include proportionally high consumption of unprocessed cereals, legumes, extra virgin olive oil, fruits, and vegetables, and moderate consumption of fish, dairy products (mostly cheese and yogurt), and meat products. Olive oil has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases.

The Science To Support The Health Benefits of The Mediterranean Diet Keeps Growing

The Mediterranean diet isn’t just a trend—it’s backed by decades of robust science. Ongoing research highlights its profound impact on health:

• Heart Health: Studies show that it can reduce the risk of cardiovascular disease, lowering cholesterol and blood pressure.
• Brain Health: Its anti-inflammatory ingredients are linked to improved cognitive function and a reduced risk of Alzheimer’s disease.
• Longevity: People who follow the Mediterranean diet tend to live longer, healthier lives.
• Weight Management: It promotes satiety thanks to its fiber-rich ingredients, making it easier to maintain a healthy weight without counting calories.

For those wanting to enjoy holiday feasts without derailing their health goals, the Mediterranean diet presents itself as a practical solution.

There are so many studies which show the health benefits of The Mediterranean Diet that we can’t possibly list them all. But, fear not, we are confident that many are summarised neatly for you in our fabulous Morocco Gold e-book, Food of The Gods, available to download for free, here.  Extra virgin olive oil is very healthy.  In fact, it is the healthiest of all olive oils and provides a range of benefits. Perhaps one of the most important components of The Mediterranean diet for supporting health is its unique disease-fighting component, polyphenols. Polyphenols are a potent antioxidant; the amount of polyphenols found in extra virgin olive oil is truly amazing!

The Mediterranean Diet Has Something For Every Taste And Budget

One of the biggest hurdles when exploring a new diet is wondering whether it fits your lifestyle, preferences, or wallet. The beauty of the Mediterranean diet is that it’s incredibly versatile.

On a tight budget? Opt for seasonal fruits, frozen vegetables, canned legumes, and affordable grains like brown rice or quinoa. A hearty lentil soup drizzled with a touch of olive oil will warm you up without costing a fortune.

Want to go gourmet? You can elevate your meal with premium-quality seafood, aged cheeses, and fresh herbs to impress family or guests during holiday gatherings. Think seared salmon paired with roasted Mediterranean vegetables—simple, classy, and delicious.

Whether you’re whipping up a quick weekday meal or hosting a festive dinner, the Mediterranean diet proves you don’t have to compromise on flavor or variety.

Unlike some of the more restrictive diets out there, The Mediterranean Diet offers a huge range of food choices that – when combined with a bit of expertise and practice – truly can cater to so many tastes. As long as you keep your cupboard stocked with the basics – fruit & vegetables, nuts, whole grains, legumes, oily fish and a quality extra virgin olive oil – you can turn any meal of the day into a healthy Mediterranean feast. And we have no shortage of inspiration on our recipe pages to guide you.

Celebrities And Professional Athletes Really Love The Mediterranean Diet

It’s no secret that the Mediterranean diet has garnered fans from Hollywood A-listers to elite athletes. Celebrities like Penelope Cruz and Tom Brady swear by the diet to maintain their health and energy levels. Meanwhile, those in high-performance sports credit the diet’s balance of macro- and micronutrients for optimal recovery and sustained endurance.

Why does this matter to you? These figures often have access to the best nutritionists in the world, signalling the Mediterranean diet isn’t just a casual recommendation. If it withstands the scrutiny of health experts at the top tier of their industries, it’s worth considering for our everyday lives.

Whether it’s Rafael Nadal’s love of Extra Virgin Olive Oil or Hollywood A-Lister Cameron Diaz’s reliance on The Mediterranean Diet, there is no shortage of high profile stars lining up to endorse the health benefits of Mediterranean nutrition and lifestyle.  In addition to the obvious health benefits, the mediterranean diet is also relatively simple to follow. That means that even busy celebrities can easily incorporating it into their lives. And who knows – maybe their endorsement will help you finally stick to your New Year’s resolution to eat healthier!

The Mediterranean Diet Is Delicious And Bursting With Health Benefits Too

If you’re worried that incorporating the Mediterranean diet into your holiday feasting might feel limiting—don’t be. This diet celebrates eating well in every form, from appetizers to desserts.

Imagine Your Table This Holiday Season:

• Start with a vibrant platter of hummus, olives, and whole grain pita bread.
• Serve a main course of herb-crusted baked cod with a drizzle of lemon-infused olive oil.
• Pair it with hearty side dishes like roasted Brussels sprouts and a rustic tomato salad topped with fresh basil.
• Finish with a dessert of Greek yogurt and honey, topped with walnuts.

Food on the Mediterranean diet is colourful, flavourful, and satisfying—reminding us that healthy eating doesn’t mean giving up things we love.

One of the key components of the Mediterranean diet is a quality extra virgin olive oil. This healthy fat is not only great for your heart, but it also has a wonderful flavour that can enhance any dish. Olives themselves are also a key ingredient in the Mediterranean diet, and their distinctive taste is a perfect complement to the other flavours of this cuisine.

The colourful fruits and vegetables of the Mediterranean region are bursting with flavour, and they make a healthy and delicious addition to any meal. Moreover, the use of fresh herbs and spices further enhances the taste of Mediterranean dishes.

Finally, seafood is another key ingredient in the Mediterranean diet, and it provides a wealth of flavour and nutrients. From succulent shrimp to tender calamari, there are endless ways to enjoy the taste of the sea.

The Mediterranean diet is not only good for your health, but it also provides a wealth of delicious flavours. Thanks to its key ingredients, this cuisine is truly a feast for the senses.

Wrapping It Up

The Mediterranean diet isn’t just about food—it’s a lifestyle that encourages mindful, joyful eating with undeniable health perks. Its timeless appeal makes it especially valuable during the holiday season, when finding balance between indulgence and well-being feels critical.

This holiday season, why not give the Mediterranean diet a try? Whether you’re looking to feel your best, live longer, or just enjoy some of the most delicious meals on earth, the Mediterranean lifestyle has your back—and your taste buds covered.