Dr. Artemis Morris brings a unique perspective to nutrition and wellness—one deeply rooted in her Cretan heritage, a region known for its vibrant lifestyle and above-average life expectancy. Drawing from the traditions of the Mediterranean diet, she emphasizes how anyone can incorporate its core principles into daily life—starting with something as simple (and powerful) as high-quality olive oil.
If the many myths surrounding olive oil have got your mind spinning, you’re not alone! From cooking temperatures to choosing the right type and understanding its impact on metabolism, Dr. Artemis brings clarity and practical answers. Backed by emerging research, her insights may surprise you—especially when it comes to the growing list of health benefits now supported by science.
~ DrKF
There is a Cretan saying:
“Το λάδι είναι το αίμα της γης.”
(“Olive oil is the blood of the earth.”)
Olive oil is not just the primary fat in the Mediterranean Diet; it is a symbol of centuries-old traditions deeply rooted in Mediterranean culture. Known for its rich composition of monounsaturated fatty acids (MUFAs), polyphenols, and bioactive compounds, olive oil in the context of these traditions has long been associated with a wide range of health benefits. Decades of scientific research now support the role of olive oil in reducing inflammation, enhancing cardiovascular health, promoting longevity, and much more.
In Crete, where my family roots lie, and where I conducted ethnographic case studies on the Mediterranean Diet and traditional food plants for diabetes, olive oil consumption is among the highest in the world. My olive oil-consuming great aunt Argyro, who lived most of her life in Lakkoi, Crete, lived to be 107 years old, never took any medication, and was physically active up until the age of 101. She and the others I included in the studies were present at the time when Dr. Ancel Keys was doing his original 7 Countries Study.
According to statistics from the 90s (current data not available), Cretans use up to 31 liters of olive oil per person annually— which translates to about 5.7 tablespoons a day, for marinating, preserving, cooking, frying, baking, and finishing. This is significantly more than the world’s top olive oil consuming nation – Greece (with average consumption of 13 liters per person per year. (By comparison, Americans consume around 1 liter of olive oil per person per year and Canadians 1.5 liters.) I see this personally – olive oil “disappears” when my mom, a native of Crete is cooking at my house. It appears this high consumption of olive oil plays a central role in both the health benefits and the culinary traditions of the island.
Study after study for the past half century places the Mediterranean diet among the healthiest eating patterns globally due to its emphasis on fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet is consistently ranked as the “best overall diet” by the U.S. News & World Report, and with many overlaps with the Younger You diet, it owes much of its health success to the generous use of high-quality olive oil. I am also in the process of conducting my own patient-based study on olive oil consumption and advanced cardiovascular biomarker outcomes in partnership with the Yale School of Public Health to add to what we know about incorporating olive oil to individuals’ diets here in the United States.
The Roots of Misconceptions About Olive Oil
The benefits of the Mediterranean Diet gained worldwide recognition largely due to Dr. Ancel Keys and his influential 7 Countries Study. One of the findings from the study was that Cretans had the highest consumption of olive oil, and also had the lowest rates of heart disease, cancer, and all-cause mortality. This research helped establish the Mediterranean diet as one of the healthiest dietary patterns based on the diet of Crete and highlighted the role of olive oil in reducing chronic disease and promoting longevity.
However, Dr. Keys’ findings also emphasized the reduction of saturated fats and inadvertently gave rise to the “low-fat” movement – a broad misinterpretation of the study and the different types of fats. Without appropriate nuance and qualification of the data, the subsequent decades after the study was published saw a huge increase in the consumption of processed foods and added sugars. Even olive oil wasn’t what it originally was (and still isn’t in most cases today) – through the continued evolution of food processing and industrialization, olive oil has become one of the most adulterated food products in the world. To counter this, I am glad to say there has simultaneously been an explosion in quality olive oil producers; I’m honored to be part of Women in Olive Oil that brings together producers, researchers, tasters, and aficionados across the globe who are passionate about quality oils.
Let’s address some of the ongoing myths about olive oil.
Myth 1: The Smoke Point of Olive Oil is Low — False
A popular belief suggests that olive oil has a low smoke point, making it unsuitable for stovetop and deep frying cooking temperatures (typically 350-375°C). However, extra virgin olive oil’s (EVOO) smoke point actually ranges from 350-410°F, putting most EVOOs within an acceptable range. More importantly, recent research indicates that it is oxidative stability, rather than smoke point that is a more important consideration. Oxidative stability refers to the resistance of the oil to breaking down, or becoming oxidized, as it is exposed to heat. It also helps to maintain shelf life. It turns out that polyphenol compounds unique to olive oil, specifically oleacein and oleocanthal, protect the oil against oxidative degradation during cooking. Other characteristics of EVOO, including a lower percentage of polyunsaturated fats (PUFAs), and higher monounsaturated fats (MUFAs), as well vitamin E content, that also contribute to stability.
Key Takeaway: EVOO has a suitable smoke point for most cooking methods, ranging from 350°F to 410°F (190°C to 210°C), making it perfect for sautéing and pan-frying. The smoke point of olive oil is not as critical as once believed. Its composition ensures that food remains protected from oxidation during cooking.
My grandmother was known to make the best French fries, fried in EVOO of course!
Myth 2: Any Olive Oil Will Do — False
Not all olive oils are created equal. The healthiest choice is always extra virgin olive oil (EVOO). Unlike refined olive oils, EVOO retains high levels of antioxidants and polyphenols, which are responsible for many of its health benefits and stability. Refined olive oil may have a higher smoke point, but it lacks the beneficial compounds that make EVOO so healthy and stable for frying (we already busted that myth).
Key Takeaway: For maximum health benefits, only choose EVOO as it contains more antioxidants and bioactive compounds than refined varieties. You can taste the difference. Look for single harvest, early harvest and ask the company for their polyphenol content.
Myth 3: Olive Oil is Not Agriculturally Sustainable — False
EVOO and olives themselves are considered environmentally sustainable, and a crop that is more likely to survive well in a hotter, drier world. Olive trees already thrive in dry Mediterranean climates, requiring less water compared to other crops, such as avocados, which have a high water demand. Net carbon sequestration has been attributed to olive growing, since carbon capture in the olive grove ecosystem is calculated to be greater than its supply chain emissions. Olive trees also have longevity that contribute to a more stable and sustainable agricultural product.
Key Takeaway: EVOO is more sustainable than other oils and adaptable to a changing climate.
Myth 4: Olive Oil Will Make You Fat — False
Olive oil can actually help with weight management. Preclinical studies have shown that compounds in EVOO may work similarly to GLP-1 agonists, drugs that stimulate the production of the hormones that promote satiety and regulate appetite. A 2025 review in Nutrientsreported that consuming EVOO as part of the Mediterranean diet helped participants reduce visceral fat andimprove metabolic health. EVOO is also thermogenic, meaning it can increase the rate at which your body burns fat, making it a valuable addition to a weight management plan.
Key Takeaway: Olive oil doesn’t cause weight gain; instead, it can support weight loss by promoting satiety and boosting metabolism.
Myth 5: The Health Benefits of Olive Oil are Limited — False
Key Takeaway: EVOO is increasingly appreciated for its many effects on pathways related to important health concerns, including cardiovascular health, metabolic health, and brain health.
Incorporating More Olive Oil Into Your Diet
One of my favorite ways to incorporate EVOO into my day is in this traditional Greek recipe for Horta (cooked greens). Cooked wild and cultivated greens with EVOO and lemon juice are such an important part of the traditional Mediterranean diet of Crete that there is an old saying that if you let a Cretan on your field, not a weed will be left. I’m delighted to get to share this Cretan diet secret with you. My favorite green to use is wild amaranth, but you can use many other types of greens.
How much EVOO should I consume? If you’re interested in adding more EVOO to your diet, I recommend 2-4 tbsp/daily, which is similar to what I am using in my ongoing patient research study (30 mL/day).
For me, olive oil is and has always been “oil.” It is intertwined with my family history and the flavors, tastes and memories of my ancestral home in Crete, Greece. Growing up in the US, my mother, being from Crete, even used olive oil to make popcorn in a frying pan (which I don’t recommend, because it sometimes lit on fire which would truly negate the health benefits!).
Frying, drizzling, baking, sauteeing and cooking with EVOO is a long standing culinary tradition that has been used all over the Mediterranean for centuries and is essential in Mediterranean cuisine. Busting the myths (which are surprisingly still perpetuated) and honoring the legendary benefits of this elixir of life brings it to its rightful place at the table of nutritional science and enhances the pleasure of enjoying this delicious food and medicine.
Author: Dr. Artemis Morris, ND, Licensed Acupuncturist, educator, researcher, and Mediterranean nutrition expert.
Dr. Artemis Morris grew up surrounded by the healing traditions of her Greek heritage, where food, herbs, and spirituality were the primary medicines. She now empowers her patients, readers, and listeners with the transformative power of nature to heal, prevent illness and live with vitality.
With over 20 years of experience, Dr. Morris is a renowned holistic wellness visionary, Naturopathic Physician, Licensed Acupuncturist, educator, researcher, and Mediterranean nutrition expert. As the Medical Director of Artemis Wellness Center in Milford, CT, she leads an integrative family practice focused on women’s wellbeing, chronic disease prevention, and personalized, transformative care through nutrition, herbal medicine, nutraceuticals, Craniosacral Therapy, and Acupuncture, and functional medicine diagnostics.
A passionate advocate for the Mediterranean lifestyle, Dr. Morris weaves her expertise into both her clinical practice and her online programs at Artemis Wellness Community. Her leadership roles in integrative health education include co-directing the Master’s in Integrative Health at The Graduate Institute with Dr Bernie Siegal, directing the Integrative Wellness Center at Masonic Hospital, and teaching functional nutrition for the medical school and Master’s program at the University of Bridgeport.
An international lecturer on women’s health and Mediterranean nutrition, Dr. Morris co-authored the widely-acclaimed The Anti Inflammatory Diet for Dummies with Molly Rossiter and penned A Naturopathic Doctor’s Guide to Wellness for Immune Support. She writes articles on healthy aging and women’s health for peer-reviewed journals and is actively researching the Mediterranean Diet for health and olive oil’s anti-inflammatory benefits for cardiovascular wellness. As a frequent guest on WFSB’s Kara’s Cures with Kara Sundlun, she shares practical health tips for everyday life.
Dr. Morris lives in Connecticut with her twins, where she enjoys cooking, gardening, foraging, yoga, martial arts, qi gong and dancing. Inspired by her Cretan heritage, the birthplace of the Mediterranean Diet, she is deeply committed to empowering vitality through nature’s healing powers and sustainable living.
“The art of healing comes from nature, not from the physician. Therefore, the physician must start from nature with an open mind.” – Paracelsus
Dr. Artemis Morris, in collaboration with Dr Tassos C. Kyriakides at Yale School of Public is engaged in research on the effects of EVOO on inflammatory markers for cardiovascular disease (CVD). Dr Morris collected data from her patients on the effect of adding 30ml/day of a high polyphenol (oleocanthal) EVOO by Sakellaropoulos Organic Farms on inflammatory markers for cardiovascular disease (CVD) for over a year. They are in the process of analyzing the data. Dr Artemis Morris hopes to conduct more collaborative research in the future on olive oil and The Mediterranean Diet in health and disease.
From time to time, Dr. Kara Fitzgerald invites selective guest contributors to submit content for publication on her website that aligns with her vision and mission, and high standards for quality and scientific rigor.
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