Extra Virgin Olive Oil: Why It’s The Healthiest Fat Around
Summary
- Olive Oil Tops New List Of Healthy Fats To Eat On The Mediterranean Diet
- Polyphenol-rich extra virgin olive oil is the healthiest type of olive oil
- Other key healthy fats in the Mediterranean Diet include Avocado, Fatty Fish, Nuts and Seeds.
Contents
Olive Oil Tops New List Of Healthy Fats To Eat On The Mediterranean Diet
Olive oil has come out top once again in a list of the ten healthiest fats to eat on the Mediterranean Diet. The list, compiled by Health.com places olive oil in pole position due to its wealth of health benefits. As summarised in the report;
These fats are essential for overall health, decreasing the risk of heart disease, reducing inflammation, and enhancing the absorption of fat-soluble vitamins A, D, E, and K.
Healthy Fat Choices – Why Olive Oil Keeps Coming Out on Top
When you think “fat,” your mind might immediately jump to greasy burgers or buttery pastries. But not all fats are harmful. The Mediterranean diet revolves around healthy fats—those that provide energy, support cell growth, and guard your heart health without clogging your arteries.
Among these, olive oil reigns supreme. The key lies in its high concentration of monounsaturated fats (MUFAs). These fats—ubiquitous in olive oil—are linked to numerous health benefits, especially when replacing harmful saturated fats in a person’s diet.
What sets olive oil apart further is its versatility. Cooking with it? No problem. Making a salad dressing? It’s perfect. Even dipping bread in a fresh batch of extra virgin olive oil becomes a simple yet healthy indulgence. Its unique balance of health benefits and adaptability makes it the health-enthusiast’s fat of choice.
What Makes It ‘Extra Virgin’?
Only extra virgin olive oil can claim the highest quality and nutrition status among olive oils. To earn this title, the oil must be freshly pressed from olives without the use of chemicals or heat, preserving its antioxidants and heart-healthy compounds. Make sure to reach for “extra virgin” on the label for maximum benefits.
What Are the Other Healthy Fats to Eat on the Mediterranean Diet?
While olive oil often steals the show, the Mediterranean diet is rich in other fat sources that shouldn’t be overlooked. The best extra virgin olive oil keeps good company in recommendation lists, with the following healthy fats also listed as the best fats to include on The Mediterranean Diet:
Avocado
Avocados bring creamy goodness and loads of monounsaturated fats to the table, just like olive oil. They’re perfect for guacamole, salad toppings, or even spread on whole-grain toast.
Fatty Fish
Think of salmon, mackerel, tuna, and sardines. These fish are all packed with omega-3 fatty acids, which are essential for brain function, reducing inflammation, and protecting heart health. Aim for at least two servings of fatty fish per week, aligning with the diet’s recommendations.
Walnuts
Almonds, walnuts, chia seeds, and flaxseeds are small but mighty, delivering a mix of healthy fats, protein, and fiber. Snack smart by grabbing a handful or sprinkle them over dishes for crunch and nutrition.
- Peanuts
- Full fat yoghurt
- Eggs
- Chia Seeds
- Pumpkins Seeds
Key Health Benefits of Extra Virgin Olive Oil
Still wondering what all the olive oil hype is about? Scientists have spent decades studying it, and spoiler alert: the results are impressive. Here are the key ways that extra virgin olive oil supports your health.
1. Heart Health
Research shows that olive oil can reduce LDL cholesterol (the “bad” cholesterol) and improve HDL cholesterol (the “good” cholesterol). Thanks to its rich monounsaturated fat content and antioxidants like polyphenols, olive oil reduces the risk of heart disease by improving overall cardiovascular health.
A noteworthy study—the PREDIMED trial—found that participants following a Mediterranean diet enriched with extra virgin olive oil had a 30% lower risk of heart disease than those eating a low-fat diet.
2. Anti-Inflammatory Properties
Chronic inflammation is associated with numerous diseases, from arthritis to diabetes. Olive oil contains powerful antioxidants, such as oleocanthal, which have anti-inflammatory effects similar to over-the-counter medications like ibuprofen.
3. Brain Support
The antioxidants in olive oil may also contribute to brain health. Studies suggest that a diet rich in olive oil helps prevent the cognitive decline associated with aging by protecting against damages caused by oxidative stress. Some research even correlates it with reduced risk of Alzheimer’s disease.
4. Blood Sugar Regulation
For those managing blood sugar and insulin levels, olive oil may be a game-changer. By improving insulin sensitivity and reducing spikes in blood sugar, olive oil supports overall metabolic health.
5. Rich in Antioxidants
Extra virgin olive oil is more than just a fat—it’s loaded with bioactive compounds like vitamin E and polyphenols. These antioxidants combat harmful free radicals, reducing cell damage and bolstering overall health.
6. Weight Management
Despite being calorie-dense, olive oil is part of a diet associated with weight loss or maintenance. Healthy fats promote satiety, meaning you feel fuller for longer. Including olive oil may prevent overeating and foster a more sustainable relationship with food.
Harness the Power of Olive Oil in Your Diet
Olive oil isn’t just a cooking staple; it’s a critical building block in one of the healthiest diets on the planet. Paired with other fat-rich superfoods, it creates a balanced, flavorful, and nutritious meal plan that benefits your heart, brain, and beyond.
So, next time you drizzle olive oil over your salad or brush it onto crusty bread, know that you’re enriching your meals and your health with every golden drop.
Curious about how to integrate olive oil or other fats more effectively into your Mediterranean lifestyle? Explore our free recipes or consult a nutritionist to find the perfect balance for your goals.
