Find out why heart healthy olives are a staple in the Mediterranean Diet and how to incorporate them into meals and recipes.
Did you know that olives are considered a fruit?
I have to admit, I did not. I’m not sure what I thought they were – but a fruit certainly wasn’t it. They are part of the stone fruit family, a relative to cherries and peaches.
The salty, briny flavor of olives is a staple in the Mediterranean Diet. They can be found growing all over parts of France, Italy, Greece and Spain. If you are interested in growing your own olives, this is an extremely helpful article from Gardener’s Path.
This nutrient dense fruit boasts plenty of health benefits when part of a well balanced diet.
My husband buying fresh olives at farmer’s market in Nice, France
Hearty Healthy Fat
Olives contain monounsaturated fats, which are considered heart healthy types of fat.
Heart healthy fats can lead to a decrease in cholesterol and lower blood pressure.
Antioxidant Power
According to an article in the International Journal for Vitamin and Nutrition Research, olives are a good source of a specific antioxidant that may help prevent the accumulation of cholesterol in artery walls. Decreased artery cholesterol can lead to improved heart health and less risk of cardiovascular disease.
Anti-Inflammatory Benefits
A study published in 2011 in the Current Pharmaceutical Design journal indicates an association between a specific compound in olives (oleocanthal) that may have anti-inflammatory properties similar to ibuprofen.
This is important since chronic inflammation in the body can be linked to cardiovascular disease, cancer, and diabetes. More research is needed but the possible correlation between olives and anti-inflammation are exciting!
Gut Health
Raw olives are very bitter. Most olives are cured, which gives them their well known salty flavor. The curing process is similar to fermentation, making heart healthy olives good for your gut too. They are rich in Lactobacillus, a gut friendly bacteria that can help treat or prevent digestive issues.
While a single ingredient isn’t responsible for overall health, it can add to a well balanced, heart healthy diet.
Now that we know what they can do for us health-wise, you might be asking how do you add them to your diet? So let’s get on to the fun part…the recipes!
Heart Healthy Olive Recipes
Greek Salad – a weekly staple at my house. Full of crunchy cucumbers, juicy tomatoes and salty olives, it’s so refreshing.
I’ll be sharing my greek salad recipe on the blog soon. If you are a newsletter member the July Newsletter Edition contained the recipe!
Vegetable and Cheese Platters – Cheese plates are my thing. I love nothing more that popping a few salty olives in between bites of creamy cheese.
This Pistachio Yogurt Dip is a favorite!
Side Dishes – like this Mediterranean Quinoa Salad from Hunger, Thirst, Play features delicious kalamata olives and would make the perfect weekday lunch!
What kind of olives do you like?
