Eat beautifully: olive oil and the Mediterranean diet

The Mediterranean diet — vegetables, pulses, fish, wholegrains, herbs and plenty of extra virgin olive oil — is regularly ranked among the healthiest ways to eat in the world. Malta and Greece share its traditions, and our pantry is built around them.

Extra virgin olive oil

Extra virgin olive oil is rich in monounsaturated fats and natural polyphenols. Replacing saturated fats such as butter with olive oil is a simple swap that fits a heart-friendly diet. It's stable up to around 210 °C, so you can sauté, roast and bake with it as well as drizzle.

Olives

Greek olives bring fibre, vitamin E and antioxidant phenolics to the table — and a lot of flavour to salads, pasta and bread.

Herbs

Oregano, thyme and sage add flavour without adding salt or fat, and are rich in plant antioxidants.

Honey

Raw honey is a natural sweetener with a depth of flavour that means a little goes a long way. Enjoy it as part of a balanced diet.

Everyday ideas

• Swap butter for olive oil on toast with tomato and oregano.
• Roast vegetables in olive oil with lemon and herbs.
• Finish soups, beans and grilled fish with a raw drizzle.
• Breakfast on Greek yoghurt, walnuts and a spoon of pine honey.

This page is general information about food and cooking, not medical advice.