The Mediterranean diet is often considered one of the healthiest eating patterns in the world — and extra virgin olive oil (EVOO) is one of its most important components.
But is it really as healthy as people say, or is it just another food trend?
Let’s take a look at five science-backed benefits of extra virgin olive oil, and why it’s more than just a delicious salad dressing.
Rich Source of Natural Antioxidants
Unlike refined or processed oils, extra virgin olive oil contains high levels of polyphenols — powerful plant-based antioxidants that help protect the body from oxidative stress.
These polyphenols are what give EVOO its slightly peppery aftertaste, and they’re linked to reduced cellular ageing and lower risk of chronic diseases.
Key nutrients:
Oleuropein, hydroxytyrosol, and vitamin E
Supports Heart Health
Numerous studies have shown that regular consumption of extra virgin olive oil can help:
- Lower LDL (“bad”) cholesterol
- Improve HDL (“good”) cholesterol
- Reduce high blood pressure and inflammation
This is why olive oil is a foundational component of heart-healthy diets across the world, especially in Mediterranean countries like Montenegro, Italy and Greece.
Anti-Inflammatory Properties
The main monounsaturated fat in EVOO is oleic acid, which has natural anti-inflammatory effects.
In addition, its antioxidant compounds help inhibit enzymes and pathways linked to chronic inflammation — making it a helpful daily food for conditions like arthritis or metabolic disorder.
Beneficial for Brain and Cognitive Function
Due to its antioxidant content and anti-inflammatory action, extra virgin olive oil may help support brain health and protect against cognitive decline.
Several studies suggest that diets rich in EVOO are associated with a lower risk of neurodegenerative diseases, such as Alzheimer’s and dementia.
Supports Healthy Weight Management
Despite being a fat, extra virgin olive oil can actually help with weight control when used in moderation.
Healthy fats increase satiety, help stabilize blood sugar levels, and reduce the need for highly processed foods that spike insulin.
The key is to use EVOO as part of a balanced diet — not to add it on top of unhealthy foods.
Final Note
Not all olive oils are created equal.
To get the full health benefits above, choose cold-pressed extra virgin olive oil produced from freshly harvested olives, like those found in the traditional groves of Montenegro’s Valdanos coastal region.
Fresh, unrefined olive oil isn’t just an ingredient — it’s natural medicine in its most delicious form.
