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Home / Live Better / Live longer with Mediterranean Diet's oils & fats. - Samaras Greek Food Products

Live longer with Mediterranean Diet's oils & fats.

The last few years, there is a great change on the nutrition recommendations according fats and lipids consumption, for the general population. The idea of a diet low in fat to maintain a healthy body weight and reduce the risk of chronic diseases has been replaced of the idea of the Mediterranean-like diet. A diet high in fats and lipids.

But which are those healthy lipids of Mediterranean diet?


The polyunsaturated (Ω3- and Ω6-fatty acids) and monounsaturated fatty acids of fish, nuts and olive oil are the main fats and lipids of Mediterranean diet with multiple health benefits for human health.

Get closer to…

Fish- Τhe sea treasure

Omega-3 fatty acids of fish can be characterized as a ‘’health bomb’’ due to their antithrombotic and anti-inflammatory action. They are contributed on brain and cells membrane development, immune system, heart function and hormones release.

Nuts and seeds- For health and slim fit

Nuts and seeds are rich in Ω6-, Ω3-fatty acids and plenty of metals, vitamins and minerals. The combination of those nutrients make them a really healthy food that decreases the risk of cardiovascular disease, protects against diabetes, improves immune system and intestinal health.  Many people believe that seeds and nuts increase body weight, although the fast-growing mountain of scientific evidence suggest that they help in weight loss and maintaining a healthy body weight.

Olive oil – The king

Olive oil is characterized as the king of Mediterranean diet due to its unique combination of mono-unsaturated fatty acid, vitamin E and phenolic compounds. Phenolic compounds are used in human body for their bioactive properties such as anti-inflammatory, antioxidant and vasodilator actions.

Therefore, olive oil can be a strong ‘’medicine’’ on the prevention of heart attack, stroke, ulcerative colitis and breast cancer. In addition, the consumption of olive oil decreases the risk of depression, Alzheimer’s disease and acute pancreatitis.

‘’Some small stems for the initiation’’…

   According to Mediterranean Diet:

  • Consume 2-3 portions of fish per week. Prefer fatty fish such as salmon, sardines, anchovy, cod, swordfish etc.
  • Consume up to 3 tablespoons of raw olive oil per day.
  • Consume 1-2 normal handfuls of raw, unsalted and soggy seeds and nuts per day. Soggy nuts are easier digested.
  • Eat for breakfast instead of bread of processed cereals, raw and unsalted seeds and nuts. A balanced breakfast consist of 1 handful of nuts with 1 cup of milk or 1 cup of yogurt and 1 fresh fruit or 1 handful of dried fruits.
  • In alternative, 1-2 slices of whole-wheat bread with 2 teaspoons of olive oil, 1 portion of white cheese and 1 sliced tomato can be a real Mediterranean breakfast.
  • For a healthy snack, you can have 1 fresh fruit with 1 handful of mixed raw nuts that gives you the adequate energy until the next main meal.
  • Use only a small quantity of olive oil while cooking and add the rest raw before serving the food.
  • Avoid frying food but when you can’t use only olive oil for frying.
  • Don’t forget to add 1 tablespoon of olive oil and 3-4 olives or/and some nuts in your salads.

‘’Remember that Mediterranean Diet is not a diet but a way of living full of flavors, tastes, freshness and enjoyment. ‘’