Mediterranean Diet And Extra Virgin Oil Are Two Key Changes To Make In Later Life

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.