Health Benefits of Extra Virgin Olive Oil and the Mediterranean Diet

The Mediterranean diet is widely celebrated as one of the healthiest ways of eating — and at its heart lies one ingredient above all others: extra virgin olive oil.

At The Artisan Olive Oil Company, we carefully source the finest premium extra virgin olive oils from Italy, Spain, and across the Mediterranean — oils rich in antioxidants and flavour, crafted by expert producers using traditional methods.

In this article, we explore why extra virgin olive oil plays such an important role in the Mediterranean diet — and how choosing the very best oils can contribute to a healthier lifestyle.

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What is the Mediterranean Diet?

Originating from the traditional eating patterns of Southern Italy, Greece, and Crete in the 1960s, the Mediterranean diet has since been recognised globally as a model of good health.

Key elements include:

• Extra virgin olive oil as the primary source of fat

• Abundant fresh vegetables and fruits

• Whole grains, pulses, and legumes

• Small amounts of cheese and yoghurt

• Moderate fish consumption as the main source of animal protein

• Minimal red meat and processed foods

• Moderate wine consumption (with meals)

At its core, this is a diet of balance, freshness, and quality ingredients.

Scientific Studies: Why the Mediterranean Diet Matters

The Seven Countries Study — A Landmark Discovery

Launched in the 1950s by Dr Ancel Keys, the Seven Countries Study tracked the diets and health outcomes of thousands of people across Italy, Greece, Yugoslavia, Japan, Finland, the Netherlands, and the USA over three decades.

The key finding? Populations consuming a Mediterranean-style diet had lower rates of heart disease and some cancers — a finding that reshaped nutritional thinking around the world.

The PREDIMED Study — Olive Oil’s Protective Effect

More recently, the landmark PREDIMED study (2003–2008) in Spain involved over 7,500 participants aged 55+ at high cardiovascular risk.

Those following a Mediterranean diet enriched with extra virgin olive oil showed significantly lower rates of heart attacks, strokes, and cardiovascular deaths — compared to those on a low-fat diet.

👉 Source: New England Journal of Medicine

Why Extra Virgin Olive Oil is So Beneficial

1️⃣ Rich in Antioxidants

Premium extra virgin olive oils are naturally high in polyphenols, beta-carotene (Vitamin A), and alpha-tocopherol (Vitamin E):

• These powerful antioxidants help neutralise harmful free radicals linked to many chronic diseases, including some cancers.

• Oils with higher polyphenol content offer the greatest antioxidant benefits — a hallmark of the finest artisanal oils.

2️⃣ Healthy Fats

Not all fats are equal. Extra virgin olive oil is rich in monounsaturated fats:

• Helps lower total blood cholesterol

• Reduces levels of LDL ("bad") cholesterol

• Supports overall heart health

3️⃣ Omega-3 & Essential Fatty Acids

Omega-3 fatty acids are essential — our bodies cannot produce them.

While fish is the richest source, extra virgin olive oil also contributes valuable essential fatty acids, helping to:

• Lower blood pressure

• Support brain and heart health

4️⃣ Natural Anti-Inflammatory Effects

Studies suggest that extra virgin olive oil contains compounds with anti-inflammatory properties comparable to low-dose ibuprofen.

• May help reduce inflammation in conditions like rheumatoid arthritis

• Supports overall wellbeing and longevity

The Importance of Olive Oil Quality

Premium olive oils stand apart from mass-market varieties:

• Higher polyphenol content = greater antioxidant benefit

• Lower peroxide levels = superior freshness & stability
  (Peroxide levels rise with poor handling or storage)

That’s why at Artisan Olive Oil Company, we focus exclusively on oils from trusted producers — ensuring exceptional flavour and health benefits.

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Olive Oil & Calories — Enjoy in Balance

• 1 tablespoon of olive oil contains approx. 120 calories

• While extremely healthy, olive oil should be enjoyed in moderation as part of a balanced diet.

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Lifestyle Factors: More Than Just Food

The health benefits observed in Mediterranean populations weren’t just about diet:

• Regular physical activity

• Shared family meals

• An emphasis on seasonal, high-quality ingredients

Together, these factors contribute to a holistic lifestyle that supports cardiovascular health and overall wellbeing.

Recommended Reading

For a deeper dive, we recommend:
The Real Mediterranean Diet by Dr Simon Poole — an inspiring guide to this way of eating.

Conclusion

Incorporating premium extra virgin olive oil into your diet is one of the most delicious and effective ways to support long-term health.

Choose oils rich in antioxidants, polyphenols, and crafted with care — and enjoy them as part of a broader Mediterranean-inspired lifestyle.

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Good health starts with great flavour.