What Diet Uses Olive Oil Rather Than Animal Fat?

December 8, 2025 •

3 min read

The Mediterranean diet is a traditional eating pattern from countries bordering the Mediterranean Sea, widely recognized for its health benefits. A core principle of this well-studied dietary approach is its reliance on olive oil instead of animal fats, contributing to lower rates of cardiovascular disease in the region.

Quick Summary

The Mediterranean diet primarily uses olive oil for fats instead of animal products like butter or lard. It emphasizes fruits, vegetables, whole grains, and legumes, along with moderate amounts of fish and poultry, and very limited red meat and sweets.

Key Points

Mediterranean Diet: The Mediterranean diet primarily uses healthy fats from olive oil instead of saturated animal fats.
Heart-Healthy Focus: This eating pattern is renowned for lowering the risk of cardiovascular disease by reducing saturated fat intake.
Plant-Based Emphasis: A wide variety of fruits, vegetables, whole grains, legumes, and nuts form the foundation of the diet.
Moderate Protein: Protein sources include fish (consumed at least twice weekly), poultry, and moderate amounts of dairy and eggs.
Limited Unhealthy Foods: The diet minimizes the consumption of red meat, processed foods, and added sugars.
EVOO Benefits: Extra virgin olive oil is particularly beneficial due to its antioxidants and monounsaturated fats.
Lifestyle Approach: The Mediterranean diet is a sustainable lifestyle choice rather than a restrictive, short-term plan.

The Mediterranean Diet: An Overview

The Mediterranean diet is a heart-healthy, plant-based eating pattern celebrated for its long-term sustainability and effectiveness. It is not a restrictive diet plan but rather a lifestyle approach to eating, based on the traditional dietary habits of people in countries like Greece and Southern Italy in the mid-20th century. Its foundation is built on whole foods, with the key distinction being the primary use of healthy, monounsaturated fats from extra virgin olive oil (EVOO), rather than the saturated fats found in animal products.

Core components and their role

Unlike typical Western diets that are often high in processed foods and saturated fats, the Mediterranean diet emphasizes a broad spectrum of nutrient-dense foods. This eating style provides essential vitamins, minerals, fiber, and antioxidants that protect the body from damage and inflammation.

Emphasis on plants: This diet encourages abundant consumption of fresh fruits, vegetables, legumes, nuts, and seeds. These foods are rich in fiber and phytonutrients.
Healthy fats: Extra virgin olive oil is the signature fat, used for cooking, dressing, and flavoring. It is a source of monounsaturated fats and antioxidants.
Fish and seafood: Eaten at least twice a week, fish like salmon and sardines provide omega-3 fatty acids, which are beneficial for heart and brain health.
Lean protein and dairy (in moderation): Lean poultry, eggs, and dairy products like yogurt and cheese are consumed in moderate portions.
Limited red meat and sweets: Red meat and foods high in added sugar are consumed infrequently.

The health benefits of using olive oil

The shift from saturated animal fats to the monounsaturated fats of olive oil is a cornerstone of the diet's health benefits. Research has consistently shown that this dietary pattern is associated with a reduced risk of cardiovascular diseases. Olive oil’s anti-inflammatory and antioxidant properties are largely attributed to its composition of monounsaturated fatty acids and phenolic compounds.

Mediterranean vs. Western Diets: A Comparison


Feature	Mediterranean Diet	Western Diet
Primary Fat Source	Extra virgin olive oil, nuts, and seeds	Butter, lard, and other animal fats
Carbohydrates	Abundant whole grains, fruits, vegetables, legumes	Often high in refined grains, sugars, and processed foods
Red Meat Intake	Limited to rare occasions	Frequent and often includes processed meats
Protein Sources	Primarily fish, seafood, and legumes; moderate poultry	Primarily red meat and processed meats
Fiber Content	High, due to emphasis on plant-based foods	Low, due to high intake of refined carbohydrates

Practical steps for adopting the Mediterranean diet

For those new to this eating pattern, making small, gradual changes is the most sustainable approach.

Switch cooking oils: Replace butter and lard with high-quality extra virgin olive oil for cooking and baking.
Increase plant intake: Add more fruits and vegetables to every meal. For example, include a side salad with dinner or fruit with your breakfast.
Choose whole grains: Opt for whole-wheat bread, brown rice, and whole-wheat pasta instead of refined versions.
Enjoy more fish: Incorporate fatty fish like salmon or tuna into your weekly meals at least twice.
Reimagine snacks: Replace high-sugar or processed snacks with nuts, seeds, and fresh fruits.
Enhance with herbs: Use herbs and spices instead of salt to add flavor to your dishes.

How olive oil supports overall health

Beyond simply replacing animal fats, olive oil offers distinct health advantages. The monounsaturated fats in olive oil have been shown to help lower LDL ('bad') cholesterol levels. Additionally, the high concentration of antioxidants and anti-inflammatory compounds found in extra virgin olive oil contribute to a range of benefits, from supporting brain health to reducing the risk of chronic diseases. The positive effects of incorporating olive oil into a diet are most pronounced when combined with a balanced, whole-food eating pattern, as seen in the traditional Mediterranean lifestyle.

Conclusion

The diet that uses olive oil rather than animal fat as its primary fat source is the Mediterranean diet. This eating pattern, rich in whole foods, plants, fish, and healthy fats, has been widely researched and proven to support long-term health and well-being. By shifting away from saturated animal fats toward the monounsaturated fats of olive oil, individuals can significantly improve their heart health and reduce their risk of chronic diseases. Adopting this approach is not about strict rules but about a sustainable, flexible lifestyle that can lead to profound health improvements.

For more detailed information on the health benefits and components of this diet, a valuable resource is the Oldways organization, which has long promoted the traditional Mediterranean diet pyramid.

Frequently Asked Questions

Olive oil is rich in monounsaturated fats and antioxidants, which can help lower LDL ('bad') cholesterol and reduce inflammation. In contrast, animal fats are typically high in saturated fats, which can increase LDL cholesterol levels.

No, the Mediterranean diet is not a low-fat diet. It emphasizes a moderate to high intake of healthy fats, primarily from extra virgin olive oil, nuts, and fish, while limiting saturated and trans fats.

Yes, but in moderation. The diet limits red meat to rare occasions and includes moderate portions of dairy like yogurt and cheese. Fish and seafood are the preferred animal protein sources.

Yes, studies show that people who follow the Mediterranean diet can experience weight loss or prevent weight gain over time. Its high fiber and nutrient-dense foods promote satiety and a balanced diet.

You can use extra virgin olive oil for salad dressings, cooking vegetables, and even for dipping bread instead of butter. Avocado oil, also high in monounsaturated fats, can be a good substitute for high-heat cooking.

While regular olive oil is a healthier alternative to saturated fat, extra virgin olive oil (EVOO) is recommended for the most benefits. EVOO is less processed and retains more antioxidants and phenolic compounds.

Potential drawbacks include a higher grocery bill due to buying fresh produce and fish. Some individuals may also need to monitor iron and calcium intake, as dairy and red meat are limited.