Recent studies have confirmed the health benefits of the Mediterranean diet, which cuts the risk of heart disease. The diet's nutritional benefits probably come from a variety of sources, however, the diet's generous use of olive oil has also drawn a great deal of attention.
Olive oil, regardless of type, is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol. The antioxidant and anti-inflammatory properties of olive oil add benefits beyond cholesterol lowering.
Extra-virgin olive oil is pressed mechanically from ripe olives and processed with no elevated heat or chemical solvents. This shields chemicals in the oil called phenols. Small laboratory-based experiments suggest that phenols may have beneficial effects in the bloodstream. In contrast, highly processed olive oils shed these beneficial chemicals.
Regardless of the laboratory-based evaluations, there has been no definitive research comparing the ability of refined versus extra-virgin olive oil to avoid heart disease.
Extra-virgin olive oil may have some unique properties, but it is not the sole healthy ingredient in a Mediterranean diet. Think of it as just 1 aspect of the Mediterranean style of eating, which includes fruits, vegetables, and nuts; entire grains; restricted amounts of animal foods such as red meat; and, for those who imbibe, moderate amounts of wine.
