Discover the health benefits of the Mediterranean diet and extra virgin olive oil. Discover the positive effects of extra virgin olive oil in reducing the risk of heart disease and stroke.
Much scientific research is being done worldwide into the health benefits of the so-called Mediterranean diet. Many studies also show the positive effects of using extra virgin olive oil.
Naturally, one thing has to do with the other, because extra virgin olive oil is inextricably linked to the Mediterranean diet. Both have been proven to significantly reduce the risk of heart disease and stroke.
Olive oil is not the only healthy ingredient in a Mediterranean diet. It’s simply one part of a lifestyle that includes consuming plenty of fruits, vegetables and nuts, supplemented with whole grain products and limited amounts of red meat.
However, there are limited differences in the diet in the countries surrounding the Mediterranean Sea. For example, Albanians really love meat and it is almost impossible to imagine a dinner without a meat dish.
These regional differences also have consequences that are quite difficult to explain, such as the French Paradox: The French eat (on average) a diet that is relatively rich in saturated fats, yet there are (on average) few cardiovascular diseases.
The benefits of the Mediterranean diet are discussed in detail elsewhere, but the generous use of olive oil appears to be the most important contributor to your physical and mental health[1].
Olive oil contains many monounsaturated fatty acids. This is thought to help lower your ‘bad’ LDL cholesterol. The health benefits of olive oil are attributed to its antioxidant and anti-inflammatory properties[2]. New, potent substances are being discovered again and again that hide in extra virgin olive oil.
Scientific research has even shown a link between lower risks of cardiovascular disease, some cancers and even dementia in those who consume higher amounts of olive oil, compared to those who consume little or no extra virgin olive oil.
In an interesting study, subjects were required to consume 30 milliliters of extra virgin olive oil per day[3]. That’s about two tablespoons, quite a high amount for non-Mediterranean countries. The results of that study clearly showed that consuming extra virgin olive oil increased levels of antibodies called anti-oxLDL. These antibodies in turn lower oxidized LDL cholesterol (oxLDL), which is a positive effect.
[1] Valls-Pedret et al: Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial in JAMA Internal Medicine – 2015
[2] Yubero-Serrano et al: Extra virgin olive oil: More than a healthy fat in European Journal of Clinical Nutrition – 2019
[3] Olga Castañer et al: The effect of olive oil polyphenols on antibodies against oxidized LDL. A randomized clinical trial in Clinical Nutrition – 2011.
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