Extra‑virgin olive oil
Simon cooks with extra‑virgin olive oil as his primary culinary fat and sees it as a cornerstone of the Mediterranean pattern, offering a rich source of monounsaturated fats and polyphenols.
Throughout the conversation, Simon positioned extra‑virgin olive oil as the default oil for home cooking, contrasting it with both industrial seed oils in ultra‑processed foods and with coconut oil, which he personally avoids due to its saturated fat content raising his LDL. He emphasised that the fat matrix matters: extra‑virgin olive oil contains oleic acid and antioxidant polyphenols that are associated with improved endothelial function and reduced oxidation of LDL particles. His advice is to use it liberally on vegetables and in dressings, avoiding high‑heat frying that degrades the delicate compounds. This recommendation fits within the broader Mediterranean dietary pattern that he advocates.
Compared to other vegetable oils often criticised for extraction methods, extra‑virgin olive oil is minimally processed (cold‑pressed) and retains beneficial phytochemicals; compared to coconut oil, it lowers cardiovascular risk markers in most individuals.
Simon stated, “olive oil is the oil that I cook with, extra‑virgin olive oil.” He observed that removing it and substituting coconut oil led to a 30% rise in his LDL and ApoB, so he has returned to olive oil as his staple.
Olive oil is the oil that I cook with, extra‑virgin olive oil.