Olive oil at the centre of the Mediterranean diet

With the development of chemistry and the understanding of chemical processes in the human body, a new science was born – nutrition. Thanks to the science of nutrition, today we know how diet affects our health. One such study was the Seven Countries Study that proved how the Mediterranean diet helps prevent cardiovascular disease.

Olive oil as a part of the traditional diet

Each of the individual Mediterranean countries has different characteristics that make up the traditional diet, but what they all have in common is olive oil – the main source of fat. Scientific observations of the Mediterranean diet from the first half of the 20th century point out that: “all food was swimming in olive oil” (Mediterranean Feast, Clifford A. Wright). Nevertheless, the rate of cardiovascular diseases such as high cholesterol, heart attack, high blood pressure, etc. was pretty low.

How does olive oil protect the body from CVD?

One of the most common causes of cardiovascular disease is the so-called “bad” cholesterol or LDL (low-density lipoprotein). Accumulating in blood vessels it can cause diseases such as arterial hypertension, heart attack, stroke… 

To reduce it, people often eat low-fat foods. However, olive oil contains 55-83% oleic acid (monounsaturated fatty acid) which has been shown to affect the overall cholesterol balance, reduces the level of LDL cholesterol by removing it from blood vessels, simultaneously increasing the level of “good” HDL cholesterol (high-density lipoprotein).

Health impact

Although the population in the Mediterranean has moved away from the traditional diet and “adopted” the western lifestyle, due to numerous health benefits extra virgin olive oil is popular again. You can freely enjoy in extra virgin olive oil, not only for its divine taste, but also because of the many health benefits. Scientists believe that the consumption of only 3 tablespoons of EVOO is enough to prevent cardiovascular, but also many other diseases. (More about other benefits of olive oil here)

SOURCES

Mateljan G. (2015) The World’s Healthiest Foods: The Force For Change To Health-Promoting Foods and New Nutrient-Rich Cooking, 2nd ed, USA

Ruiz-Canela, M., Martínez-González, M. A., (2010) Olive oil in the primary prevention of cardiovascular disease, Maturitas

Wright, C. A. (1999) A Mediterranean Feast, William Morrow Cookbooks, USA

Žanetić, M., Gugić, M. (2006) Zdrastvene vrijednosti maslinovog ulja, Pomologia Croatica 12