Let's take a deep dive into this liquid gold.

There’s a lot to be said about the traditional Mediterranean diet. It's not just a trend—it's a lifestyle that has stood the test of time, celebrated for its delicious simplicity and its remarkable health benefits. At the heart of this way of eating is one key ingredient: olive oil. Specifically, extra virgin olive oil (EVOO).

But why does EVOO matter so much? And how can we be sure we’re getting the real thing? Let’s explore. 

The Foundation of the Mediterranean Diet

The Mediterranean diet emphasizes:

• An abundance of plant-based foods

• Eating locally grown, seasonal produce

• Minimal processing of ingredients

• Regular consumption of fish

• And importantly, olive oil as the principal source of fat

This combination of whole, nourishing foods creates a synergistic effect that promotes longevity, heart health, and balanced metabolism.

What Makes Olive Oil So Powerful?

Olive oil is rich in oleic acid, a monounsaturated fatty acid that makes up about 79% of its composition. Why does that matter?

• Cellular protection: Oleic acid helps stabilize cell membranes, making them more resistant to free radical invasion.

• Natural nourishment: It’s the predominant fatty acid in human breast milk, which speaks volumes about its importance in growth and protection.

But olive oil brings more to the table than just good fats—it’s also loaded with antioxidant compounds that help protect against heart disease.

Olive Oil & Cardiovascular Health

Research shows that quality extra virgin olive oil can:

• Lower harmful LDL cholesterol

• Increase protective HDL cholesterol

• Prevent oxidation of LDL cholesterol, a major risk factor for atherosclerosis

• Control elevated triglycerides, which is especially helpful for those managing diabetes

In other words, EVOO doesn’t just fit into a healthy lifestyle—it enhances it.

So, why choose "Virgin" or “Extra Virgin”?

All virgin olive oils are unrefined and made without heat. High-quality, whole, ripe, undamaged olives must be used to make virgin oils. As it is unrefined, it still contains many of the natural factors that we find in an olive. 'Extra virgin' olive oil is the highest quality and least processed type of olive oil available and strict guidelines are followed in determine whether an olive oil may be called 'extra virgin'. 

• It’s made from the first cold pressing of fresh olives.

• No heat or chemicals are used in extraction.

• It’s unrefined and not blended.

• As a result, EVOO retains more antioxidants, vitamins E & K, and healthy fats than other grades like "pure" or "light" olive oil.

Be cautious: some bottles labeled as EVOO are still fake, especially if they’re super cheap or light in colour.

Beware: Not All Olive Oil is What It Seems

Unfortunately, olive oil is one of the easiest foods to adulterate. Many store-bought options are diluted with cheaper, refined oils or falsely labeled as "extra virgin."

Here’s how to spot the real thing:

• Smells and tastes green, grassy, peppery, or earthy

• Comes in a dark, opaque bottle

• Has a harvest date printed on the label

• Shows certifications like COOC (California Olive Oil Council), NAOOA (North American Olive Oil Association), or PGI/DOP if imported from Europe

• Lists a single variety of olives—not a blend

Quick Fridge Test: Is Your Olive Oil Real?

Here’s a simple way to check:

1. Pour 2–3 tablespoons of your olive oil into a small glass jar.

2. Seal the jar and place it in the refrigerator for 24 hours.

3. If the oil solidifies, it’s likely rich in monounsaturated fats = real olive oil.

4. If it stays liquid, it’s probably been cut with polyunsaturated oils = not the real deal.

Best Uses for EVOO

While EVOO is versatile, it's best when used raw or with gentle heat:

• Salad dressings

• Dips

• Finishing drizzles over cooked veggies, pasta, or soup

• Light sautéing (not ideal for high-heat frying)

Finding a Good Source

I’m fortunate to have a personal contact who imports genuine EVOO directly from Italy. It's affordable, fresh, and reliable. Our family consumes a lot of olive oil, so I typically buy by the dozen and store the bottles in a cool, dark place to maintain their quality.

Don’t have a connection?
Visit smaller local shops or specialty stores. Ask questions. Taste test. Build a relationship with a brand or producer you trust.

Final Thoughts

'Virgin' or 'extra virgin' olive oil is more than just a cooking ingredient—it's a healing food that has nourished cultures for thousands of years. If you're aiming to live a healthier, more holistic lifestyle, upgrading your olive oil is a small shift that can make a big impact.

So next time you reach for that bottle, ask yourself: Is this the real deal?