If you’ve ever sat at a restaurant table in Spain, Italy or Greece, you’ll know olive oil isn’t just food, it’s culture. Bowls or bottles of golden liquid set out with bread, a drizzle over vegetables, a quick swirl in the pan… it’s everywhere. And it turns out, there’s good reason for that.
When I moved to Spain, I suddenly had this treasure at my fingertips. Dark glass bottles lined the supermarket shelves, each one promising something: “extra virgin” and “cold-pressed”. At first, I’ll admit, I didn’t quite know which one to choose. But over time, I learned more and more about it and we should all know that it’s one of the most scientifically proven building blocks of healthy ageing.
Why olive oil matters (especially now!)
We know that the Mediterranean diet is one of the best-studied eating patterns in the world. It consistently shows benefits for heart health, brain health, and even longevity. And olive oil is at the centre of it all.
For women in midlife, those benefits include
- Lower cardiovascular risk: supporting healthy cholesterol and reducing inflammation.
- Better brain health: the one most important to me personally – studies suggest it may lower the risk of Alzheimer’s.
- Skin support: antioxidants in olive oil help maintain elasticity and protect against ageing.
Not bad for something so versatile, likely already sitting in your kitchen!
Myth-busting: Can you cook with it?
One of the biggest myths I hear is that olive oil shouldn’t be heated. But the science says otherwise. Extra virgin olive oil actually has a relatively high smoke point (around 190–210°C) and is remarkably stable when cooking at typical home temperatures. So yes, drizzle it raw, but also cook, roast and even fry with it without guilt.
Choosing the right one
Here’s where it gets practical. Standing in front of a wall of bottles can be overwhelming, so look out for these tips:
- Go extra virgin: it’s the least processed and highest in antioxidants.
- Dark glass bottles are best: they protect the oil from light damage.
- Check the date: 0live oil is freshest within 12–18 months of harvest. I tend to buy ones that have at least a year of storage time left on the bottle. Ideally take one where you can see it has only been produced recently, but many brands only have a best before date not a production date.
- Glass over plastic: it preserves flavour and prevents leaching.
- Once opened it, aim to use it within a few months. Store it in a cool, dark cupboard (not by the stove!).
Practical swaps for time-poor days
Using olive oil doesn’t have to be complicated. Try these quick switches:
- Replace butter on toast with a drizzle of olive oil with a pinch of salt.
- Replace creamy salad dressings with a drizzle of olive oil plus either lemon juice or balsamic vinegar.
- Replace frying with seed oils for frying with olive oil.
- Not a switch, but also an easy way: add a drizzle of olive oil on top of your pasta, potatoes, beans, egg, fish etc.
How I use it…
These days, I make sure to use extra virgin olive oil at least twice a day. I keep two bottles at home: a supermarket one (Aldi or Lidl actually have really good options) for cooking and a special one from a local farm shop: organic, always in a dark glass bottle, with a long best-before date. I like to mix it up, trying different olive varieties and brands, but that second bottle is the one I save for drizzling raw over lunch, dinner… and sometimes even breakfast (when it’s not a Greek yoghurt morning).
Research, including the large predimed trial, suggests we should aim for about 40–50 ml of extra virgin olive oil a day. That’s around four tablespoons, I don’t particular think about that too much, but hopefully I do get thereabouts on most days.
The biggest takeaway I learned over the last 3 years – Extra virgin olive oil really is liquid gold for our midlife bodies. A daily habit that’s simple, delicious and proven to support long-term health.
Now, if you’ll excuse me… I’m off to make lunch, generously drizzled in olive oil.
Hasta pronto,
x
