A Few Facts About Olive Oil And The Mediterranean Diet

A breakdown of the Mediterranean Diet

Mediterranean Diet, one of the most widespead diets around the world, is more than a diet — it’s a lifestyle that keeps people healthy and helps them live longer.

Because it relies on olive oil as the main source of fat, it has deep roots in Crete, Peloponese, Southern Italy and all around the Mediterranean basin. For over 50 years, studies have consistently shown that people following it enjoy lower rates of heart disease, fewer digestive issues, and longer lifespans.

So, what exactly makes it so healthy?

The Core of the Mediterranean Diet

In the end, Mediterranean diet is about balance, simplicity, and real food.

• Olive oil is always present: finishes dishes — in salads or drizzled after cooking, cooking, baking, grilling with it!
• Plant-based meals lead the way.
• Veggetables, fruits, legumes, whole grains almost daily.
• Cheese & yogurt appear moderately a few times a week.
• Fish, poultry & lean meat less commmon, in a couple of times a week.
• Red wine in small amounts, always with meals!

What a Mediterranean Week Looks Like

Olive Oil: A cornerstone of the Mediterranean Diet

Finally, don’t forget that olive oil is a nutrional treasure:

• Delivers the same calories as other fats (9.3 cal/gram) but offers far more health perks

• Can be consumed raw right after extraction, without extra processing

• It is rich in monounsaturated fats (60–80% = oleic acid)

• Low in saturated fat (~14%)

• Contains about 10% linoleic acid, an essential omega-6 fatty acid

• One tablespoon gives around 10% of daily vitamin E needs

• Rich in antioxidants like polyphenols, flavonoids, and carotenes

• High in squalene, which supports metabolic health

• Free from additives — no water, gluten, carbs, salt, or preservatives

• 98% digestible, making it easy on the body

• Enhances absorption of fat-soluble vitamins (A, D, E, K)

• Supports digestion by boosting bile secretion, activating enzymes (like pancreatic lipase), and helping regulate cholesterol

Final Thoughts

Ultimately, Mediterranean Diet was never about restriction. Instead, it focuses on quality, variety, and availability. Because it’s flexible, flavorful, and science-backed, it boasts a rare longterm sustainability run.

Adapting to Mediterranean Diet with olive oil at the center, even the simplest meals taste amazing.

Sources:

www.sevitel.gr

www.wikipedia.org