Extra virgin olive oil: health benefits

Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world’s healthiest populations.

Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.

What is olive oil and how is it made?

Olive oil is oil that has been extracted from olives, the fruits of the olive tree.

The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.

After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.

Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.

Buying the right typeof olive oil is crucial. There are three main grades of olive oil - refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.

Extra virgin olive oil is considered to be the healthiest type of olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.

Nutrients

Extra virgin olive oil is fairly nutritious. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.

One tablespoon (13.5 grams) of olive oil contains the following:

- Saturated fat: 14%

- Monounsaturated fat: 73% (mostly oleic acid)

- Vitamin E: 13% of the Daily Value (DV)

- Vitamin K: 7% of the DV

Notably, extra virgin olive oil shines in its antioxidant content. Antioxidants are biologically active, and some of them can help fight serious diseases. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn’t be a cause for concern.

Extra virgin olive oil contains anti-inflammatory substances. Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. Some speculate that olive oil’s ability to fight inflammation is behind its many health benefits.

Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein.

However, the oil’s main anti-inflammatory effects seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug.

Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10% of the adult ibuprofen dosage for pain relief.

Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.

Extra virgin olive oil and cardiovascular disease

Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world/

Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea.

This observation originally spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in those countries eat.

Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30%.

Extra virgin olive oil protects against heart disease via numerous mechanisms.

Reducing inflammation. Olive oil protects against inflammation, a key driver of heart disease.

Reduces oxidation of LDL (bad) cholesterol. The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.

Improves blood vessel health. Olive oil improves the function of the endothelium, which is the lining of the blood vessels.

Helps manage blood clotting. Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes.

Lowers blood pressure. One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48%.

Given the biological effects of olive oil, it’s not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.

Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart.

In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.