How Extra Virgin Olive Oil In The Atlantic Diet Boosts Wellbeing

EVOO Fuelled Southern European Atlantic Diet Boosts Mental And Physical Wellbeing

^{Updated August 5th 2024}

Have you heard of the Atlantic Diet? If you’re a food enthusiast or someone who cares deeply about your health, this diet might just be your new best friend. But there’s one secret ingredient that takes it to another level—extra virgin olive oil. In this post, we’ll uncover why this golden elixir is so crucial to the Atlantic Diet and how it can offer numerous health benefits.

If you care about improving your own wellbeing, there’s a high chance you will have heard about the benefits of the best olive oil and The Mediterranean Diet.  But a close neighbour, both nutritionally and geographically,  – the Southern European Atlantic Diet – is a great choice for lovers of extra virgin olive oil.

What is the Atlantic Diet?

The Atlantic Diet is inspired by the traditional eating habits of the coastal regions bordering the Atlantic Ocean. It emphasizes fresh, locally-sourced foods and balanced nutrition. This diet is not just about what you eat, but how you eat it—focusing on enjoying meals with family and friends.

Fresh and Locally-Sourced Foods

One of the core principles of the Atlantic Diet is the use of fresh and locally-sourced foods. Think of wild-caught fish, organic vegetables, and seasonal fruits. These options not only taste better but are often more nutritious and environmentally friendly.

Balanced Nutrition

The Atlantic Diet promotes a balanced approach to nutrition. It encourages the consumption of various food groups, including lean proteins, whole grains, and healthy fats like extra virgin olive oil. This balance ensures that you get all the essential nutrients your body needs.

Enjoying Meals

Eating is not just about fueling your body; it’s also a social activity. The Atlantic Diet encourages people to enjoy their meals in a relaxed setting, taking time to savor the flavors and the company. This approach can improve digestion and make eating more enjoyable.

A fascinating new review from Advances in Nutrition claims that the Southern European Atlantic Diet can seriously boost your longevity, physical and mental health. 

What Is The Southern European Atlantic Diet?

The Southern European Atlantic Diet emulates the nutritional habits and lifestyle choices adopted by people who inhabit northern Portugal and North-western Spain. It is defined both by the food choices and the way in which they are prepared.

Examples of key foods in the Southern Atlantic Diet, as listed in mindbodygreen.com are:

• Daily consumption of fruits, vegetables, whole grains, extra virgin olive oil, and dairy products
• Weekly consumption of seafood (especially cod and other fish), eggs, dried fruits, legumes, and lean meats (e.g., beef, pork, and poultry)
• Occasional consumption of fatty meats and sweets

How The Mediterranean Diet Compares With The Atlantic Diet

Comparisons of the food pyramids of both The Mediterranean Diet and the Atlantic diet reveal similarities in the prioritization of plant-based meals with occasional inclusion of fresh fish, lean meats, eggs and dairy.

It is when we take a closer look at the lifestyle habits of the people living in this region that we get an understanding of the contribution to living long, happy and healthy lives.  These lifestyle choices include:

• Choosing plant-centric foods which, like extra virgin olive oil, are full of phytonutrients and antioxidants to contribute to healthy ageing.
• Keeping your body well always hydrated – which boosts your detox powers and help flush out toxins.
• Incorporating movement and physical activity to your daily routine.
• Psychological well-being – whether it’s meeting friends and family often or enjoying the pleasure of good food, this is a great way to add years to your life – the European Atlantic way!

How to Incorporate Extra Virgin Olive Oil in The Atlantic Diet

Extra virgin olive oil is a staple in the Atlantic Diet, and for a good reason. It’s versatile, flavorful, and packed with health benefits. Here’s how you can incorporate it into your daily meals.

• Drizzling Over Salads

One of the simplest ways to add extra virgin olive oil to your diet is by drizzling it over salads. Whether it’s a basic green salad or a hearty Mediterranean-style mix, olive oil can elevate the flavors while adding healthy fats.

• Cooking with Olive Oil

Olive oil is excellent for sautéing vegetables, marinating meats, and even baking. Its high smoke point makes it suitable for various cooking methods, ensuring your dishes are both delicious and nutritious.

• Using it in Dressings and Sauces

Homemade dressings and sauces are another fantastic way to incorporate extra virgin olive oil. Mix it with balsamic vinegar, lemon juice, or herbs to create a flavorful dressing that enhances any dish.

Keeping a bottle of the best olive oil in your store cupboard all year round is a great way to stay on track with either The Southern European Atlantic or The Mediterranean Diet.

Extra virgin olive oil is an integral part of the Mediterranean diet. A healthy diet that is associated with sensible tasty portions and slower, more enjoyable eating. People who eat a Mediterranean diet have been shown to have a remarkable variety of health benefits. The extra virgin olive oil in the Mediterranean diet can quickly satisfy hunger. It can lead to fewer total calories ingested at mealtime.

What are the Health Benefits of Using Olive Oil as Your Primary Fat Source in The Atlantic Diet?

Extra virgin olive oil is celebrated for its numerous health benefits, making it a perfect fit for the Atlantic Diet. Let’s explore some of these benefits.

Heart Health

Olive oil is rich in monounsaturated fats, which are known to reduce bad cholesterol levels. This can lower the risk of heart disease and stroke, making olive oil a heart-healthy choice.

Anti-Inflammatory Properties

Olive oil contains antioxidants and anti-inflammatory compounds, such as oleocanthal. These properties can help reduce inflammation in the body, which is linked to various chronic diseases like arthritis and diabetes.

Improved Digestion

Olive oil can also aid in digestion by stimulating the production of digestive enzymes. This can help improve gut health and reduce issues like bloating and constipation.

Enhanced Nutrient Absorption

The healthy fats in olive oil can enhance the absorption of fat-soluble vitamins like A, D, E, and K. This means that when you consume olive oil with nutrient-rich foods, your body can absorb more of the good stuff.

Skin and Hair Benefits

The antioxidants and vitamins in olive oil can also benefit your skin and hair. Regular consumption can lead to a healthier complexion and stronger, shinier hair.

Weight Management

Contrary to popular belief, incorporating healthy fats like olive oil into your diet can aid in weight management. The fats can help you feel fuller for longer, reducing the likelihood of overeating.

But, whichever diet you choose to follow, the key thing is to stick with it until it becomes an integral part of your lifestyle. This is especially important as we lead ourselves gently out of a global health pandemic.

Markos Klonizakis, a clinical physiologist at Sheffield Hallam University, in England, said one of the benefits of the Mediterranean diet is that there are many variations, making it adaptable across cultures. In addition, Klonizakis argues that the eating preferences of people can be shaped by many factors and the current pandemic may be one of them.

“Unhealthy food is easier to prepare. Maybe the coronavirus pandemic is a chance for us to start eating better,” he said. “Of course, eating patterns are also a matter of trend, for example, the vegan regime has many adherents even though its benefits are not widely established, but nutritional tradition usually endures through time.”