Neurologists Back Mediterranean Diet Plus Extra Virgin Olive Oil For Brain Function

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Why Healthy Breakfast Choices Including The Best Olive Oil Promote For A Healthy Brain

Updated November 13th 2023

Mediterranean Diet With Olive Oil
Mediterranean Diet With Olive Oil


  • Neurologists say key elements of The Mediterranean Diet including extra virgin olive oil can boost brain health.
  • Extra Virgin Olive Oil Is One Of Healthiest Fats Promoted by Neurologists To Maintain Healthy Flow To Brain And Help Prevent Stroke
  • Experts Says A Mediterranean Diet Inspired Breakfast Is Key To Good Brain Health
  • Egg Whites, Smoothies, Nuts, Grains and Fruit Are Among Top Choices For a Health Infused Breakast


Neurologists back A Mediterranean Diet inspired breakfast with Extra Virgin Olive Oil For Better Brain Health.

When it comes to making healthy choices for the benefit of your brain health, neurologists are likely to lead the way and we’re delighted that key elements of The Mediterranean Diet are among their go-to breakfast meals.

Numerous recent studies have shown that a Mediterranean Diet, with a focus on healthy fats such as those found in extra virgin olive oil, may have a positive impact on brain health.

Now, neurologists are backing this notion, encouraging a Mediterranean Diet-inspired breakfast to start the day off right and support cognitive function. By incorporating an ample amount of healthy fats into our morning meals, we can fuel our brains for optimal function throughout the day.

The benefits extend beyond just mental clarity, as a Mediterranean Diet has also been shown to reduce the risk of heart disease, diabetes, and certain types of cancer. So why not start the day off with a delicious and nutritious breakfast that’ll get your brain firing on all cylinders?

Article In promotes Mediterranean Inspired Breakfast With Health Fats including the best olive oil for breakfast.

When it comes to making healthy choices for the benefit of your brain health, neurologists are likely to lead the way and we’re delighted that key elements of The Mediterranean Diet are among their go-to breakfast meals.

According to a recent article in, what you eat for breakfast can boost your brain health and give you enough energy to fuel your morning.

Speaking to, Dr. Mona Bahouth, assistant professor of neurology at the Johns Hopkins University of Medicine, said:

“Luckily, we actually have a lot of data that drives what we think about when it comes to brain health,”

“I always like to start the day with a big glass of water,” she explains. “It just gets you off to a good start, avoids dehydration and allows blood flow to the brain.”

Dr. Laura Stein, assistant professor of neurology at the Icahn School of Medicine at Mount Sinai, also starts her day with water and a banana before her morning workout and a more formal breakfast.

Why Neurologists Choose The Mediterranean Diet And Extra Virgin Olive Oil To Improve Brain Function

Mediterranean Diet & Brain Function
Mediterranean Diet & Brain Function

Dietary Choices Of Neurologists

Both Bahouth and Stein also follow the principles of the Mediterranean diet. This nutrition plan emphasizes fresh fruits and veggies, legumes, whole grains and lean protein (particularly fish) as well as healthy fats, like those found in nuts and avocado. The diet also uses extra virgin olive oil as the main cooking fat and limits highly processed foods.

“As a stroke doctor, I think of health really being about maintaining healthy flow to the brain and preventing stroke over the course of one’s life. There are choices that we can make every single day in terms of what we eat that benefit not only our short-term health, but also our long-term health trajectories.”

Dr. Laura Stein, assistant professor of neurology at the Icahn School of Medicine at Mount Sinai

Key Mediterranean Diet Breakfast Choices Of Neurologists

So, now we know the key principles of The Mediterranean Diet, lets explore the specific foods outlined in that Neurologists choose for breakfast to boost brain function and health.

Extra Virgin Olive Oil

For years, breakfast has been labelled as the most important meal of the day. And it’s not just about what you eat, but also how you fuel your body.

That’s where neurologists come into play, promoting a powerful yet simple breakfast choice: extra virgin olive oil. Known as a healthy fat, extra virgin olive oil has long been praised for its benefits, including reducing inflammation and improving heart health. But why is it the perfect addition to your morning meal?

Neurologists explain the importance of incorporating healthy fats like extra virgin olive oil into breakfast, as it can aid in brain function and provide long-lasting energy throughout the day. So go ahead, drizzle some extra virgin olive oil on your toast or add it to your eggs – your brain (and body) will thank you.

Oatmeal with berries

Dr Laura Stein’s breakfast is oatmeal made with rolled oats, water and a bit of skim milk, but no sugar, adding fresh berries and nuts. “They can be prepared relatively quickly and are not quite as processed as most instant oats,” she says.

“There’s always pressure to stay away from packaged and processed foods, which I support, but at times we have to be practical,” she explains. “I try to reach for cereals that are high in whole grains and important vitamins and minerals and also low in sugar.”

Yogurt or cottage cheese with berries, nuts or granola

Dr Mona Bahouth’s breakfast choice is yogurt or cottage cheese, typically topped with berries or almonds. Sometimes, she’ll put some tomatoes in with her cottage cheese or granola in her yogurt for a little extra fiber.

Greek yogurt and cottage cheese can both offer some good, filling protein in the morning, she says “But you have to be careful with yogurt to really avoid those that are packed with sugar,” she says.

Dr. Caroline Tanner has similar tastes: “Almost every day what I have is organic fresh fruit — whatever is in season — with plain, unsweetened yogurt,” says Tanner, professor of neurology at the Weill Institute for Neurosciences at the University of California, San Francisco, tells

Sometimes she’ll add walnuts or puffed kamut, an ancient grain, on top for some added crunch and nutrients, Tanner tells

If she doesn’t have time for her usual oats, Stein will also go this route and reach for nonfat Greek yogurt with berries and nuts.

Egg white scramble with greens

“My ideal breakfast whenever I have the time in the morning would be egg whites cooked in olive oil with spinach, kale or any green, leafy vegetable,”

Dr. Imad Najm, director of the Epilepsy Center at the Cleveland Clinic Neurological Institute

Studies about the potential health effects of eggs have turned up notoriously mixed results. While some have shown that there may be benefits to eating eggs with the yolk, “because it is controversial, I personally shy away from eating the whole egg,” Najm says.

Stein, who pays close attention to her cholesterol levels, also prefers to eat the egg whites only. Because the research is “kind of back and forth,” Tanner says, “to my mind that means moderation. Not in excess, but not a complete avoidance.”

On the side, he might have half an avocado, which adds even more healthy fats to the meal.

Salmon and avocado with whole-grain toast

Bahouth and Najm are both fans of salmon in the morning, typically cooked in olive oil. They might have it alongside a small piece of whole wheat toast and/or avocado.

With a mix of lean protein, healthy fats and whole grains, it’s a meal that can “really balance some of the Mediterranean (diet) concepts,” Bahouth says.

Smoothie made with berries, greens and nuts

Najm also chooses to get his greens and berries is in a morning smoothie. Typically, his smoothies include berries, kale, spinach and pecans. The pecans are important because “they will add fat and they contain quite a bit of minerals and antioxidants,” he explains.

A bowl of berries and nuts

Najm often eats a bowl of berries (like blueberries and raspberries) on the side of his meals or as a snack. Sometimes he’ll add pecans and even some 70% cacao dark chocolate as well, which is another good source of antioxidants, he says.


Tanner has a cup or two of coffee every morning with a little bit of soy milk and no sugar. “Population studies have found that people who are coffee drinkers are at lower risk of Parkinson’s,” she explains.

Other research suggests that moderate amounts of coffee can also reduce your risk for stroke and dementia.

Najm is also a routine coffee drinker, but he prefers a double espresso before leaving for work and another one when he gets there. He recommends people who have milk in their coffee stick with non-fat varieties.

For more information on the health benefits of extra virgin olive oil for brain health see here.