Extra Virgin Olive Oil and the Mediterranean Diet
Posted by Graze Oil on Mar 7th 2025
Olive oil is considered a cornerstone of the Mediterranean diet,
serving as the primary source of fat in this dietary pattern, primarily due to its high content of healthy monounsaturated fats, which are linked to numerous health benefits when consumed in moderation; essentially, the Mediterranean diet emphasizes using olive oil, particularly extra virgin olive oil, in place of other fats like butter or saturated oils, contributing to its heart-healthy profile. [1, 2, 3]
Key points about olive oil and the Mediterranean diet: [1, 2, 4]
- Central component: Olive oil is a central element of the Mediterranean diet, used liberally in cooking and as a salad dressing. [1, 2, 4]
- Healthy fats: The primary fat in olive oil is oleic acid, a monounsaturated fatty acid (MUFA) which is considered beneficial for heart health by lowering LDL ("bad") cholesterol levels. [1, 2, 3]
- Extra virgin preferred: The Mediterranean diet typically recommends extra virgin olive oil (EVOO) as it contains the highest concentration of antioxidants and beneficial compounds. [2, 3, 5]
- Antioxidant power: Olive oil contains antioxidants like polyphenols which can help protect cells from damage and may have anti-inflammatory effects. [2, 3, 5]
- Overall benefits: Including olive oil as part of a Mediterranean diet has been linked to potential health advantages like reduced risk of cardiovascular disease, improved blood sugar control, and potential anti-cancer effects. [1, 2, 3]
[2] https://pubmed.ncbi.nlm.nih.gov/31817038/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC9782563/
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC6949890/
[5] https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet