The Role of Extra Virgin Olive Oil (EVOO) in Mediterranean Health
One of the most essential components of the Mediterranean diet is extra virgin olive oil (EVOO). Unlike refined oils, true EVOO is a functional food, packed with polyphenols—powerful antioxidants that have been linked to reduced inflammation, improved heart health, and better cognitive function.
However, not all olive oils are created equal. Many supermarket brands are low in polyphenols or blended with inferior oils, reducing their health benefits.
What Makes Kosterina EVOO Different?
Kosterina’s high-polyphenol extra virgin olive oil is sourced from early-harvest Koroneiki olives in Greece, which naturally have some of the highest polyphenol levels in the world. Their latest harvest contains 573 mg/kg of polyphenols, nearly 10 times the minimum requirement for true extra virgin olive oil.
Dr. Peter Attia, a longevity expert, highlights the importance of choosing high-quality EVOO:
“Not all olive oils are created equal—Kosterina is my favorite brand of olive oil. This is a product I use and that I love.” — Peter Attia, MD
Similarly,
Dr. Mark Hyman, a leader in functional medicine, recommends EVOO as a key part of an anti-inflammatory diet:
“Good fats are good for you. You need to make sure you get lots of good fats, and olive oil is a great way to do it.” — Mark Hyman, MD
Incorporating high-quality EVOO into daily meals—whether as a finishing drizzle, a dressing, or a cooking fat—is a simple way to enhance flavor while supporting health and longevity.
How the Mediterranean Diet Supports Longevity & Well-Being
1. Heart Health & Reduced Inflammation
The Mediterranean diet is naturally rich in monounsaturated fats, which have been shown to:
- Lower LDL (bad) cholesterol
- Reduce oxidative stress and inflammation
- Support healthy blood vessels and circulation
A 2024 study found that women who followed a Mediterranean diet had a 20% lower risk of dying from any causecompared to those following a Western diet.
2. Brain Health & Cognitive Function
The polyphenols, healthy fats, and nutrient diversity in Mediterranean foods support cognitive function and protect against neurodegenerative diseases. Research has shown that:
- Omega-3s from nuts, seeds, and olive oil help reduce brain inflammation
- Polyphenols from berries, herbs, and vegetables support memory and focus
- Prebiotics & fiber from whole grains and legumes help maintain a healthy gut-brain connection
Dr. Uma Naidoo, a leader in nutritional psychiatry, emphasizes how a diet rich in plant-based Mediterranean foodscan help reduce anxiety, improve mood, and enhance mental clarity .
3. Gut Health & Metabolic Balance
Fiber-rich Mediterranean foods—such as lentils, chickpeas, whole grains, and vegetables—naturally support gut health and balanced blood sugar levels.
- Prebiotic fiber helps nourish beneficial gut bacteria
- Slow-digesting carbs prevent blood sugar spikes
- Anti-inflammatory foods help lower insulin resistance
Similarly,
Dr. David Perlmutter’s follows a low-glycemic, anti-inflammatory approach, emphasizing nutrient-dense whole foods .
4. Longevity & Healthy Aging
Two of the world’s Blue Zones, where people live exceptionally long lives, are found in the Mediterranean:
- Icaria, Greece – Known for daily consumption of wild greens, legumes, and EVOO.
- Sardinia, Italy – Home to the highest concentration of male centenarians, thanks to a diet rich in whole grains, vegetables, and omega-3s.
By adopting these habits, we can take meaningful steps toward living longer, healthier lives.
How to Bring the Mediterranean Lifestyle Into Your Daily Routine
- Use High-Quality EVOO Daily – Swap out processed vegetable oils for Kosterina’s high-polyphenol extra virgin olive oil.
- Eat More Plants – Make vegetables, legumes, and whole grains the foundation of your meals.
- Slow Down & Savor Meals – The Mediterranean diet isn’t just about what you eat, but how you eat—taking time to enjoy meals with others.
- Move Naturally & Stay Active – Daily movement, whether it’s walking, yoga, or light strength training, is key to longevity.
- Prioritize Rest & Stress Management – The Mediterranean lifestyle values good sleep, relaxation, and strong community connections.
Bringing the Modern Mediterranean Diet to You
At Daily Dose, we bring the science-backed benefits of Mediterranean eating into everyday life with chef-crafted, nutrient-dense meal plans designed for modern health needs .
Our Mediterranean-inspired offerings include:
The Takeaway
The Mediterranean diet isn’t a trend—it’s a time-tested way of eating that promotes long-term health. By incorporating high-quality EVOO, nutrient-dense whole foods, and mindful lifestyle practices, you can take a proactive approach to well-being and longevity.
If you’re looking for a simple, science-backed way to improve your health, adopting Mediterranean eating habits—and choosing premium EVOO like
Kosterina—is a great place to start.
