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It's a widely accepted fact that following a Mediterranean diet can lead to a longer life and can prevent a range of illnesses from certain cancers to heart disease. Recent reports have also shown that a high quality Mediterranean diet can prove beneficial during pregnancy, as it can help ward off asthma and allergies in babies. So what's the secret? Olive oil! Leading Italian olive oil specialists Filippo Berio explains why.

People living in the Mediterranean have long been enjoying some of the longest life spans in the world and it's all down to the food they eat. Following a diet rich in olive oil, fruit, vegetables and fish has proven to have a beneficial effect on their health and longevity, and olive oil is the magic ingredient that underpins it all!

Adopting a Mediterranean diet couldn't be easier. Here, Filippo Berio shows you how in eight easy steps:

  • Filippo Berio Olive OilMediterranean dishes are based around lots of plant vegetables and fruit so make sure that these form the basis of all your meals.
  • Incorporate wholegrains such as couscous, polenta and bulgur wheat in addition to breads, cereals and pasta into your dishes. Low in saturated fat they can help maintain healthy blood sugar levels, as well as helping you to regulate your body weight and promote digestive health.
  • Add lots of pulses to your salads and stews, these will not only give extra flavour but will also give your dishes added texture.
  • Make sure you eat fish at least twice a week. Oily fish is a great source of omega 3 an essential fatty acid that can help prevent heart disease and cancer.
  • Opt for cheese and yoghurt as a pudding alternative. These foods have good bacteria that can help promote a healthy immune system.
  • Use healthy 'good' fats within your cooking such as olive oil. Not only can it be used to fry, grill, marinate, dress and garnish foods it also enhances and adds further flavour to your meals.
  • Use herbs and spices such as basil, oregano and thyme to help add extra depth to your dishes.
  • Drinking red wine in moderation can also help prevent heart disease.

This article comes from Filippo Berio the Italian Olive Oil producers.

Not all olive oils are created equal. Just like fine wine, olive oils are moulded by the terrain, season and olive varieties used to make each blend. There are more than 1,000 different varieties of olive and each has its own distinctive flavour profile. Family run Italian olive oil specialists, Filippo Berio, knows this only too well and uses only the finest olive oil blends from across the Mediterranean to produce its deliciously unique and discerning range of olive oils.

Filippo Berio has over 130 years of expertise in creating a range of quality olive oils, crafted by its resident blender, each Filippo Berio olive oil is made using only the finest quality oils, which have been strictly tested before only 6% are selected to make its signature varieties.

Published 26 September 2008

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