Olives (and olive oil) are particularly rich in unsaturated fatty acids – especially monounsaturated oleic acid. These fats are considered the main reason why olive oil is a staple of the Mediterranean diet.

What are unsaturated fatty acids?

• Unsaturated fatty acids have at least one double bond.
• Monounsaturated (MUFA) → one double bond.
• Polyunsaturated (PUFA) → multiple double bonds.
• They are usually liquid at room temperature and have a positive effect on fat metabolism.
• Benefits of unsaturated fatty acids from olives

❤️ Cardiovascular health

• Lower ‘bad’ LDL cholesterol
• Can increase ‘good’ HDL
• Reduce risk of arteriosclerosis

🧠 Brain & nerves

• Building blocks of cell membranes
• Support cognitive functions

🔥 Anti-inflammatory

• Omega-3 and oleic acid in particular have anti-inflammatory effects

⚖️ Blood sugar & insulin

• Improve insulin sensitivity
• Beneficial for type 2 diabetes

🧴 Skin & hair

• Maintain skin elasticity
• Support the skin's protective barrier