Around the world, the Mediterranean Diet is often called a model for healthy living. Unlike fad diets that come and go, it’s a way of eating that has been followed for generations across many countries. Fresh produce, whole grains, seafood, and nuts form its base, but the ingredient that ties it all together is olive oil. Used daily in cooking and as a finishing touch, olive oil doesn’t just add flavour but is the reason this diet is so closely linked to heart health.
What is the Mediterranean Diet?
The Mediterranean Diet is not a strict meal plan but a way of eating that reflects the traditional food habits of countries such as Greece, Italy, and Spain. It emphasises fresh, whole foods, with vegetables, fruits, salads, beans, lentils, whole grains, nuts, and seeds forming the core of almost every meal.
Fish and seafood are included regularly, while poultry, eggs, and dairy products, such as cheese and yoghurt, are eaten in moderation. Red and processed meats are limited. Herbs and spices are widely used to flavour dishes, reducing the need for added salt or heavy sauces. In some regions, wine is consumed in moderation with meals, though it is optional.
A defining element of this diet is the use of olive oil as the main source of fat. Extra virgin olive oil (EVOO), in particular, is rich in monounsaturated fats and antioxidants, which support heart health and overall well-being. When paired with fibre-rich foods, omega-3s from fish, and nutrient-dense plant foods, the Mediterranean Diet is naturally low in saturated fat while supplying the nutrients your body needs for long-term health.
| Frequency | Foods to Include |
| At every meal | Fruits, vegetables, whole grains, extra virgin olive oil |
| At least 3 servings per week | Fish and seafood, legumes (beans, lentils, chickpeas), nuts and seeds |
| Up to 1 serving per day | Poultry, low-fat dairy (yoghurt, cheese, milk), eggs |
| Up to 1 serving per week | Red meat, processed meat, sweets and desserts |
Role of Olive Oil in the Mediterranean Diet and Heart Health
In the Mediterranean Diet, olive oil isn’t just another ingredient. It is the heart of how meals are made and the main fat used daily: cooking vegetables, drizzling over fresh salads, or finishing a warm dish with a touch of flavour. Extra virgin olive oil is the best choice, as it is minimally processed and retains both its natural taste and the beneficial compounds that make it so valuable.
EVOO is rich in monounsaturated fats, especially oleic acid, which helps maintain healthy cholesterol levels. It supports “good” HDL cholesterol while keeping “bad” LDL cholesterol in check, contributing to a balanced lipid profile. Beyond its fat content, EVOO is rich in polyphenols, vitamin E, phytosterols, and other naturally occurring antioxidants. Compounds like hydroxytyrosol, tyrosol, and oleuropein protect cells from oxidative damage, reduce inflammation, and support overall cardiovascular health.
Heart Health Benefits
Including EVOO in a Mediterranean-style diet can support the heart in multiple ways:
• Protects against oxidative stress:
The phenolic compounds in EVOO help prevent LDL cholesterol from oxidising. Oxidised LDL can accumulate in blood vessel walls and form plaque, a key factor in atherosclerosis. By reducing LDL oxidation, EVOO helps keep arteries clear and lowers the risk of heart disease.
• Reduces inflammation:
Chronic inflammation in blood vessels contributes to artery damage and cardiovascular problems. Regular consumption of EVOO lowers inflammatory markers, helping arteries remain healthy and flexible.
• Improves lipid profiles:
EVOO can raise HDL cholesterol, which helps remove excess cholesterol from the bloodstream. At the same time, it lowers LDL and triglycerides, supporting a healthier balance of blood fats and reducing plaque buildup.
• Supports blood pressure:
High blood pressure strains the heart and arteries, increasing the risk of heart attack and stroke. EVOO has been shown to help lower both systolic and diastolic blood pressure, especially in people with metabolic syndrome, easing the workload on the cardiovascular system.
• Enhances endothelial function:
The endothelium, the inner lining of blood vessels, is crucial for regulating blood flow and clotting. EVOO improves endothelial flexibility and reduces oxidative stress in platelets, supporting smooth circulation and lowering the risk of blood clots.
Beyond the heart, EVOO also helps regulate blood sugar by supporting healthy post-meal glucose and insulin levels. Its combination of monounsaturated fats and polyphenols may reduce the risk of type 2 diabetes and metabolic syndrome. Studies also suggest EVOO compounds may have protective effects against certain cancers, including breast, digestive, and skin cancers.
How to Incorporate Olive Oil the Mediterranean Way
Olive oil is versatile, flavorful, and easy to include in everyday meals. Here are some practical ways to use it:
- Use in salad dressings and marinades. Whisk olive oil with lemon juice, herbs, and salt for green salads, cucumber-tomato salads, or chickpea salads.
- Drizzle over cooked vegetables and soups. Add a spoonful to roasted veggies, steamed greens, lentil soup, or tomato soup just before serving.
- Cook at low-to-medium heat. Sauté onions, garlic, or vegetables for curries, dals, stir-fries, or pasta sauces.
- Replace ghee or any other oil with olive oil. Try it in palak paneer, vegetable pulao, parathas, or drizzle over dal tadka at the end.
- Add as a finishing touch. Mix into hummus, yoghurt dips, or spread lightly on sandwiches and wraps. Drizzle over cooked grains, such as quinoa, couscous, or brown rice.
The Bottom Line
The Mediterranean Diet and olive oil go hand in hand for heart health. Switching to olive oil in your meals is an easy way to support healthy cholesterol, reduce inflammation, and strengthen your arteries.
So, if you’ve ever wondered, “Is olive oil good for health?” the Mediterranean way of eating offers the clearest answer: yes. Start small by adding it to salads, curries, or everyday cooking. Each drop brings you closer to a healthier heart and a lasting lifestyle change.
Explore Figaro’s range of olive oils, including pure, extra virgin, and extra light, and bring heart-healthy flavour to your kitchen.
Frequently Asked Questions (FAQs)
1. Is Olive Oil Good for People with Heart Conditions?
Yes, olive oil, especially extra virgin, is one of the few cooking oils good for health and the heart. Rich in monounsaturated fats, polyphenols, and vitamin E, it lowers LDL, raises HDL, reduces inflammation, and protects blood vessels to support overall cardiovascular health.
2. Can I Replace My Regular Cooking Oil with Olive Oil?
Yes. Olive oil can easily replace regular cooking oils. Use extra virgin olive oil for salads, drizzling, and light sautéing. For everyday cooking, including Indian dishes, pure or extra light olive oil works well at moderate to high heat.
3. Which Type of Olive Oil Is Best for Mediterranean Cooking?
For Mediterranean-style dishes, extra virgin olive oil works best. It brings bold flavour and is full of natural antioxidants and healthy fats.
4. Can I Use Olive Oil for Indian Dishes?
Yes, olive oil works well in Indian cooking. Extra virgin olive oil is best for chutneys, salads, and light sautéing, while pure or extra light olive oil works better for everyday curries, dals, stir-fries, and even frying.