Mediterranean Diet and Stroke: What the Latest Research Means for Your Health

A major new study published this week in Neurology® Open Access reinforces what the High-Phenolic community already knows: embracing the Mediterranean lifestyle offers powerful protection against our most devastating health risks, including a reduced risk of both ischemic and hemorrhagic stroke.

Strong Long-Term Evidence

Researchers followed more than 105,000 women for over two decades. They found that those who most closely adhered to a Mediterranean-style eating pattern were significantly less likely to experience a stroke. Compared with participants with the lowest adherence, those with the highest adherence had:

• 18% lower risk of any type of stroke
• 16% lower risk of ischemic stroke (caused by blocked blood flow to the brain)
• 25% lower risk of hemorrhagic stroke (caused by bleeding in the brain)

These findings support the growing evidence that diet plays a major role in brain and heart health.

What Makes the Mediterranean Diet So Protective?

At its core, the Mediterranean diet emphasises wholesome, minimally processed foods, and olive oil sits at the heart of this pattern. A traditional Mediterranean plate typically includes:

• Plenty of vegetables, fruits, legumes and whole grains
• Healthy fats, especially extra virgin olive oil
• Fish and seafood as a primary protein source
• Moderate consumption of alcohol (typically wine)
• Low intake of red meat and high-fat dairy

This balance means antioxidants, healthy fats and anti-inflammatory nutrients are abundant, all factors linked to better cardiovascular and brain health.

Olive Oil’s Unique Role in Stroke Prevention

Extra virgin olive oil (EVOO), especially high-phenolic, cold-pressed varieties, is a key component of the Mediterranean diet. Thanks to its rich profile of polyphenols and monounsaturated fats, EVOO helps support:

• Healthy blood vessels and circulation
• Balanced cholesterol levels
• Lower inflammation throughout the body

While the recent study shows an association rather than a direct cause-and-effect, its results align with decades of research linking Mediterranean eating patterns with reduced stroke and heart disease risk.

Real-World Takeaway: Better Eating, Better Outcomes

Stroke remains a leading cause of death and disability worldwide, but it’s estimated that many stroke cases could be prevented through lifestyle changes, including diet. The take-home message from this and other research is clear: making high-quality dietary choices, like embracing the Mediterranean pattern, may lower stroke risk and support lifelong health.

And with extra-virgin olive oil such a central—and delicious—part of this diet, incorporating quality EVOO into your meals is one of the simplest ways to boost flavour and nutrition.

Explore Mediterranean-inspired recipes and discover The Governor’s premium olive oils to support your healthy eating goals this year.