Eating a diet that includes fruits, vegetables, nuts, whole grains, fish and red wine offers significant health benefits, according to MayoClinic.com. Though the Mediterranean Diet advocates skipping foods rich in hydrogenated oils and saturated fats, such as butter and red meat, it doesn't limit all fats. Olive oil is a critical component of the Mediterranean Diet.
Cardiovascular Protection
Eating a Mediterranean Diet improves cardiovascular function, even in people at risk for heart disease, according to research published in the June 2010 issue of the journal "Circulation." Using nutrition information provided by 276 sets of male twins, researchers discovered that men who ate the Mediterranean Diet had increased heart rate variability, an indicator of cardiovascular health, compared to men who ate a standard Western diet. Consuming olive oil also reduces the risk of blood clots, causes cholesterol levels to drop and decreases blood pressure, according to the World's Healthiest Foods.
Inflammation Inhibition
Olive oil, a staple in the Mediterranean Diet, is responsible for repressing genes that cause inflammation in the body, report Spanish researchers in an April 2010 issue of the journal "BMC Genomics." Inflammation is linked to a variety of chronic diseases, including arthritis and cancer. In the study, researchers analyzed the genes of people who ate an olive-oil rich breakfast to those who didn't and found less inflammation, which could reduce risk of chronic diseases. Substances found in extra-virgin olive oil called tyrosol, squalene and beta-sitosterol may prove particularly useful for soothing inflammation. According to the World's Healthiest Foods, these substances reduce the production of free radicals, thought to cause damage to cells in the body.
Weight Control
Olive oil aids the body in breaking down fats, helping you burn stored calories. People with diabetes who eat a diet rich in monounsaturated olive oil improve their ability to process insulin and reduce belly fat, compared to people who consume other types of fat. Eating an olive-oil rich diet like the Mediterranean Diet also appears to regulate blood-sugar levels better than low-fat meals, according to the World's Healthiest Foods. However, the key to weight control with the Mediterranean Diet is replacing calories from harmful saturated fats with calories from healthful olive oil. Simply adding extra fats to your diet, even if they're from olive oil, will result in weight gain, MayoClinic.com notes.
References
- American Heart Association: Twin Study Shows Mediterranean-Style Diet Improves Heart Function
- MayoClinic.com: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- World's Healthiest Foods: Extra-Virgin Olive Oil
- Northwestern University: Healthy Mediterranean Diet Linked to Olive Oil, New Study Finds
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