Live Longer Thanks to Olive Oil
In Crete, people consume around 100 ml of olive oil per day and show cardiovascular mortality rates twenty times lower than Americans. In Sardinia and Ikaria, centenarians are ten times more common than anywhere else. Their secret lies in the Mediterranean Diet, recognized by UNESCO as an Intangible Cultural Heritage of Humanity. a way of life that places extra virgin olive oil at the heart of every meal. Discover how this millennia-old tradition can transform your health.
The numbers are astonishing:
- In Crete: cardiovascular mortality rates are twenty times lower than in the United States.
- In Sardinia: centenarians are ten times more common than anywhere else.
- In Ikaria (Greece): life expectancy is eight to ten years higher than the Western average.
The secret. a five-thousand-year-old heritage recognized in 2010 by UNESCO as an Intangible Cultural Heritage of Humanity.
At the heart of this system. extra virgin olive oil.
Today. as cardiovascular diseases and obesity surge across the Western world. scientists are turning to this “liquid gold” to understand its remarkable powers.
1958 – THE SEVEN COUNTRIES STUDY: A REVOLUTIONARY BREAKTHROUGH
In the 1950s, American physiologist Ancel Keys noticed something puzzling.
Despite modest resources and limited access to medical care, people in Southern Europe were living longer and healthier lives than Americans.
Despite modest resources and limited access to medical care, people in Southern Europe were living longer and healthier lives than Americans.
His groundbreaking work followed 12,000 men over 25 years across seven countries (United States, Finland, the Netherlands, Italy, Yugoslavia, Greece, Japan).
The results were astonishing:
- In Crete, people consumed around 100 ml of olive oil per day and had 20 times lower cardiovascular mortality than Americans.
- On the island of Corfu, olive oil was the primary fat source. their cholesterol levels were low and their heart health exceptional.
- The more olive oil people consumed, the rarer heart disease became.
Scientific conclusion: Extra virgin olive oil is not just a fat. it is a protective food for the cardiovascular system.
The “Blue Zones” that confirm Mediterranean longevity
1. Sardinia (Italy)
2. Ikaria (Greece)
3. Okinawa (Japan)
4. Nicoya (Costa Rica)
5. Loma Linda (California. USA)
What they all share:
- Natural, minimally processed foods
- Daily natural physical activity
- Strong social and family bonds
- Low chronic stress
- A deep sense of community
What sets the two Mediterranean Blue Zones apart (Sardinia and Ikaria):
- Extra virgin olive oil is the main fat source (30–40 ml/day)
- Local production. often family-made. cold-pressed
- Varieties naturally rich in polyphenols (Bosana in Sardinia. Koroneiki in Ikaria)
In Ikaria, for example, residents consume their own family-produced olive oil every day, live with little stress, and exceed Western life expectancy by 8 to 10 years.
The scientific lesson. Olive oil alone is not a miracle cure. BUT within a Mediterranean lifestyle (natural diet + movement + social bonds), it plays a central, scientifically proven protective role.
1. EXTRA VIRGIN OLIVE OIL - THE STAR
- Main source of fats (30–40% of total calories)
- 30 to 60 ml per day
- Used both raw and cooked
- Quality is crucial, cold pressed, polyphenol rich varieties (Picual, Koroneiki)
2. FRUITS AND VEGETABLES
- 7 to 10 servings per day
- Seasonal and local
- Tomatoes, zucchini, eggplants, spinach, citrus fruits...
3. WHOLE GRAINS
- Whole grain bread, al dente pasta, brown rice
- Consumed in moderation
4. LEGUMES
- Chickpeas, lentils, fava beans
- 2 to 3 times per week
- Plant based proteins
5. FISH AND SEAFOOD
- 2 to 3 times per week
- Rich in omega 3 (sardines, mackerel, anchovies)
6. DAIRY PRODUCTS
- Goat and sheep cheeses
- Plain yogurt
- Moderate portions
7. RED MEAT
- Limited to 2–3 times per month
- Quality over quantity
8. RED WINE (OPTIONAL)
- 1 to 2 glasses per day with meals
- Rich in polyphenols
1. CARDIOVASCULAR HEALTH - THE NUMBER ONE PROTECTION
PREDIMED study (7,500 people, 5 years):
- 30% lower risk of heart attack
- 49% lower risk of stroke
- Reduced hypertension
- Improved cholesterol levels
The secret lies in the monounsaturated fats and polyphenols found in olive oil.
2. LONGEVITY
- +3 to 5 additional years of life expectancy compared with Western diets
- 25% lower all cause mortality
- Delayed onset of age related diseases by 10 to 15 years
3. TYPE 2 DIABETES PREVENTION
SUN study (20,000 participants, 4 years):
- -52% lower risk of type 2 diabetes
- Better glycemic control
- Improved insulin sensitivity
4. BRAIN PROTECTION AND ALZHEIMER’S
- 40% lower risk of cognitive decline
- Improved memory and focus
- Protection against dementia
Olive oil polyphenols (especially oleocanthal) help eliminate amyloid plaques involved in Alzheimer’s disease.
5. ANTI CANCER EFFECTS
International meta analyses show:
- 24% lower risk of breast cancer
- 17% lower risk of colorectal cancer
- Reduced incidence of digestive cancers
6. DIGESTIVE HEALTH AND MICROBIOME
- Stronger gut microbiome diversity
- Reduced intestinal inflammation
- Better nutrient absorption
Extra virgin olive oil acts as a natural prebiotic.
7. WEIGHT MANAGEMENT
Contrary to common belief:
- Sustainable weight loss (4 to 6 kg on average over two years)
- Reduced waist circumference
- Improved body composition
Olive oil supports satiety and metabolic stability.
ITS EXCEPTIONAL COMPOSITION
1. Monounsaturated fats (70 to 80%)
- Protect the cardiovascular system
- Reduce “bad” cholesterol
2. Polyphenols (phenolic compounds)
- Hydroxytyrosol. a powerful antioxidant
- Oleocanthal: a natural and potent anti inflammatory
- Concentration varies depending on the variety
3. Vitamins E and K
- Cell protection
- Natural anti aging effect
4. Phytosterols
- Cholesterol reduction
NOT ALL OILS ARE CREATED EQUAL!
To benefit from the Mediterranean diet’s protective effects, the oil must be:
EXTRA VIRGIN OLIVE OIL (acidity below 0.8 %)
- Cold pressed only
- No chemical treatments
POLYPHENOL RICH VARIETIES
- Picual. the undisputed champion (400 to 600 mg/kg)
- Koroneiki
- Cornicabra
These varieties contain two to four times more polyphenols than mild, delicate varieties.
EARLY HARVEST
- Green olives (October to November)
- Maximum polyphenol levels
OPTIMAL STORAGE
- Dark glass bottle (UV protection)
- Stored away from heat and light
PICUAL: THE CONNOISSEUR’S VARIETY
Picual (98 percent of production in Jaén, Spain) is the traditional variety of the authentic Mediterranean diet.
- Polyphenol density. 400 to 600 mg/kg
- Exceptional stability. keeps 24 to 30 months
- Intense sensory profile. green fruitiness and characteristic peppery finish
- Rich in oleocanthal: the most powerful natural anti inflammatory
Mediterranean star chefs, including Ferran Adrià and the Roca brothers, swear by it.
THE 5 GOLDEN RULES
1. Make olive oil your main fat
- 3 to 4 tablespoons per day
- Used raw (salads, finishing) AND cooked (gentle heat)
2. Eat vegetables at every meal
- At least 400 g per day
- Varied and colorful
3. Choose whole grains
- Whole grain bread, al dente pasta, brown rice
4. Fish 2 to 3 times per week, red meat 2 to 3 times per month
- Reverse the typical Western logic
5. Take time to eat
- Relaxed meals, slow chewing
A TYPICAL DAY
Breakfast
- Grilled whole grain bread with fresh tomato and 1 tablespoon of olive oil
- or Greek yogurt with fruit and nuts
Lunch
- Green salad starter (olive oil and lemon dressing)
- Grilled fish or legumes
- Vegetables roasted with olive oil
- Fresh fruit for dessert
Dinner
- Homemade vegetable soup
- Chicken or a vegetable omelet
- Whole grain bread
- Finish with a drizzle of raw olive oil
SIGNATURE RECIPE: PICORIA MEDITERRANEAN SALAD
Ingredients (serves 4):
- 4 ripe tomatoes, quartered
- 1 cucumber, diced
- 1 red bell pepper, thinly sliced
- 1 red onion, sliced
- 200 g crumbled feta
- 100 g Kalamata olives
- Fresh basil
Dressing:
- 4 tablespoons PICORIA GOLD oil (100% Picual)
- Juice of 1 lemon
- Salt, pepper, oregano
Preparation:
1. Combine all vegetables
2. Add feta and olives
3. Prepare the dressing (oil, lemon, seasonings)
4. Pour just before serving
5. Top with fresh basil
PICORIA tip: The intense green fruitiness of Picual elevates the tomatoes and brings that peppery note found in true Mediterranean salads.
The true Mediterranean lifestyle includes.
Conviviality
- Shared meals, time dedicated to eating
Natural physical activity
- Daily walking, outdoor living
Seasonality
- Eating what nature offers at the right moment
Simplicity
- Few processed foods, home cooked preparations
Moderation
- Long term balance, no strict restrictions
Connection to the land
- Knowing the producers, respecting local terroir
A HERITAGE WORTH PRESERVING
Today, even in Mediterranean countries, this heritage is threatened by:
- Food industrialization
- Fast food culture
- Loss of traditional knowledge passed between
Preserving this heritage means:
✓ Supporting artisanal olive oil producers
✓ Choosing quality over quantity
✓ Passing down traditional recipes
Final words
Our Mediterranean ancestors intuitively understood what science now confirms:
Extra virgin olive oil is not just a food. it is an elixir of longevity.
At PICORIA, we have carried this heritage with passion for 5 generations.
Every drop of our Picual oil tells a story. Marco climbing the slopes of Sierra Mágina, the century old olive trees standing against the wind, and a craft passed down since 1880.
By choosing PICORIA, you become part of a millennia old tradition and invest in your long term health.
Ready to discover the liquid gold of Sierra Mágina?
Order your first PICORIA bottle
Shipping to France, Switzerland, Belgium and Europe
Satisfaction guaranteed
SCIENTIFIC SOURCES AND REFERENCES
Article based on the most recent scientific data.
PREDIMED Study (2013)
New England Journal of Medicine. 7,500 participants over five years.
Thirty percent reduction in cardiovascular risk with a Mediterranean diet enriched with extra virgin olive oil..
Thirty percent reduction in cardiovascular risk with a Mediterranean diet enriched with extra virgin olive oil..
The Seven Countries Study (1958–1984)
Ancel Keys. 12,000 men followed over twenty five years.
First scientific demonstration linking the Mediterranean diet to low cardiovascular mortality.
First scientific demonstration linking the Mediterranean diet to low cardiovascular mortality.
SUN Study (2014)
20,000 Spanish participants. University of Navarra.
Fifty two percent reduction in the risk of developing type 2 diabetes after adopting the Mediterranean diet.
Fifty two percent reduction in the risk of developing type 2 diabetes after adopting the Mediterranean diet.
International Meta analysis (2014)
British Medical Journal. More than 4.1 million people analyzed.
Nine percent reduction in all cause mortality and twenty five percent reduction in chronic diseases.
Nine percent reduction in all cause mortality and twenty five percent reduction in chronic diseases.
The Blue Zones (2008–2020)
Dan Buettner. National Geographic.
Study of the five global regions with the highest concentration of centenarians. quality olive oil identified as a common denominator in Mediterranean zones (Sardinia, Ikaria).
UNESCO (2010)
Intangible Cultural Heritage of Humanity.
Official recognition of the Mediterranean diet as a protective dietary model and a vector of social cohesion.
Official recognition of the Mediterranean diet as a protective dietary model and a vector of social cohesion.
American Heart Association (2021)
Scientific Statement on the Mediterranean Diet. Official recommendation of the Mediterranean diet for cardiovascular disease prevention, with extra virgin olive oil as its central pillar..
WHO (2018)
Dietary recommendations for healthy populations. Integration of the Mediterranean dietary model into global nutrition guidelines for the prevention of non communicable diseases.
