Mediterranean diet – Olive oil as the foundation of one of the healthiest dietary patterns

Decades of research show that this dietary pattern protects against chronic diseases such as diabetes, heart disease and certain types of cancer, while also having a positive effect on longevity.

Olive oil has long been more than just a condiment — a growing body of research confirms it is one of the most valuable foods in our diet. Here is what lies behind that claim.

The Mediterranean diet is the most well-known and most thoroughly studied dietary pattern in the world. It is based on a variety of foods — olive oil, legumes, grains, nuts, fruit, vegetables, fish and wine.1

Heart and blood vessels

One of the most comprehensive studies on this topic is the Spanish PREDIMED study, conducted on more than 7,000 participants. It showed that people who consumed extra virgin olive oil daily had up to 31% lower risk of heart attack and stroke compared to a control group following a low-fat diet.2

Anti-inflammatory effects

The bitterness and mild throat burn we feel with a quality fresh oil are not accidental — they come from polyphenols, particularly oleocanthal and oleuropein. These compounds have proven anti-inflammatory properties, and the European Food Safety Authority (EFSA) approved health claims for polyphenols in extra virgin olive oil back in 2011.3

Brain and ageing

The latest research explores the link between olive oil, gut microbiota and cognitive function. A study published in 2026 in the prestigious journal Microbiome followed 656 adults aged 55 to 75 over two years. It showed that people who regularly consumed virgin olive oil achieved better results on cognitive tests and had more diverse gut microbiota. A particularly interesting detail — refined olive oil did not show the same effect; in fact, it was associated with accelerated cognitive decline.4

Why is extra virgin oil special?

Not all olive oils are equal. Extra virgin oil is obtained exclusively by pressing, without heat or chemicals, which preserves the polyphenols and vitamins E and K. The fresher the oil and the earlier the harvest, the higher the polyphenol content — and that is precisely where the value of local, small-scale producers lies.

  1. Kiani AK, Medori MC, Bonetti G, Aquilanti B, Velluti V, Matera G, Iaconelli A, Stuppia L, Connelly ST, Herbst KL, Bertelli M. Modern vision of the Mediterranean diet. J Prev Med Hyg. 2022 Oct 17;63(2 Suppl 3):E36-E43. doi: 10.15167/2421-4248/jpmh2022.63.2S3.2745. PMID: 36479477; PMCID: PMC9710405. ↩︎
  2. Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378:e34. DOI: 10.1056/NEJMoa1800389 (objavljeno 2013., povučeno i ponovno objavljeno 2018.) ↩︎
  3. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to polyphenols in olive oil. EFSA Journal. 2011;9(4):2033. DOI: 10.2903/j.efsa.2011.2033 ↩︎
  4. Ni J, Nishi SK, Babio N, Belzer C, Vioque J, Corella D, Hernando-Redondo J, Vidal J, Moreno-Indias I, Compañ-Gabucio L, Coltell O, Fitó M, Toledo E, Wang DD, Tinahones FJ, Salas-Salvadó J. Total and different types of olive oil consumption, gut microbiota, and cognitive function changes in older adults. Microbiome. 2026 Jan 24;14(1):68. doi: 10.1186/s40168-025-02306-4. PMID: 41578342; PMCID: PMC12910899. ↩︎

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