For ages, olive oil has been celebrated for its healthful properties, finding versatile use as a salad dressing, bread dip, and vegetable roasting ingredient. In ancient Greece, it was revered as a fountain of youth and vitality, a claim supported by numerous modern studies suggesting its significant role in reducing disease risk and promoting longevity. Although initially attributed to its integral role in the Mediterranean diet, emerging research highlights the inherent health benefits of olive oil itself.
What does the research show?
While research has long touted the benefits of the Mediterranean diet, including up to four tablespoons of olive oil daily for chronic disease prevention, newer studies suggest even a small amount can be impactful. A daily intake of just half a tablespoon (7g) of olive oil, irrespective of overall diet, has been linked to heart and brain protection.
For example, a 2020 Harvard University study, which followed the diets of 93,000 Americans for over 20 years, found that this 7-gram serving was associated with a 14% decrease in cardiovascular disease risk and an 18% reduction in coronary heart disease risk compared to those with minimal or no olive oil consumption.
Consuming just half a tablespoon of olive oil each day was associated with a significant reduction in mortality risk, lowering the chances of death from Parkinson’s or Alzheimer’s by 29%, dementia by 28%, and cancer by 17%. These beneficial effects are likely due to olive oil’s high concentration of monounsaturated fats, essential for reducing levels of LDL cholesterol, often referred to as “bad” cholesterol. Elevated LDL cholesterol can increase the risk of heart attack and stroke.
Researchers hypothesize that a healthy cardiovascular system, supported by olive oil consumption, may indirectly protect brain health. Furthermore, olive oil boasts anti-inflammatory properties thanks to the antioxidant oleocanthal, which has been likened to ibuprofen, and the fatty acid oleic acid, which helps lower inflammatory markers throughout the body, further contributing to brain health benefits.
How can you best integrate olive oil into your daily meals?
- In dressings
- Roasting vegetables and meat
- Cooking on the hob
Experts suggest that using olive oil in dressings is an excellent method to reap its health advantages. Heating olive oil through frying or roasting, like other oils, can alter its chemical makeup, flavor, and nutritional value.
“Olive oil, characterized by its distinct flavor profile and rich antioxidant content that offers numerous health benefits, typically has a lower smoke point compared to other cooking oils. Unfortunately, heat can degrade these beneficial components to some degree.
Due to its minimal processing, olive oil’s smoke point is lower, leading to nutrient loss and the formation of potentially harmful compounds at lower temperatures. Virgin and extra virgin olive oils generally have smoke points between 160°C and 190°C, while standard olive oil can often withstand temperatures between 200°C and 240°C.
In contrast, rapeseed oil can tolerate heat up to 250°C, and sunflower oil remains stable up to 230°C.
However, virgin olive oil demonstrates “very stable” properties up to 210°C, making it suitable for roasting meats and vegetables or pan-frying, as these cooking methods generally don’t exceed 200°C to 220°C. Therefore, olive oil is appropriate for most culinary applications. The only exception would be if a recipe requires a completely neutral flavor, in which case a cold-pressed rapeseed oil would be the preferred alternative.”
What is a healthy amount of olive oil to consume?
Nutrition scientists suggest limiting your daily consumption to a maximum of four tablespoons, whether using it as a dressing or for roasting purposes.
While frying with olive oil adds considerable fat and is generally not recommended, some people have incorporated it into their coffee. Ultimately, the method of consumption is less important than ensuring you’re using extra virgin olive oil as your primary, daily oil.
The types of olive oil
- Olive oil
- Virgin olive oil
- Extra virgin olive oil
Olives, typically harvested in Italy, Spain, or Greece, are crushed to produce olive oil. The highest quality and most expensive type, extra-virgin olive oil, is made by simply pressing the olives to extract their liquid. This cold-pressing process, ideally using low heat, helps retain beneficial compounds and avoids the use of chemical solvents like hexane, which are employed in the extraction of standard olive oil.
The process used to create standard olive oil extracts a higher volume of oil from each olive, though the resulting oil is of a lesser quality compared to that obtained through simple pressing methods. Virgin olive oil shares a similar production method with extra virgin olive oil; however, it exhibits a higher level of acidity.
Benefits of olive oil
Lower risk of heart disease – Olive oil is widely recognized for its heart-healthy benefits. For example, the large-scale Perimed study in Spain enrolled 7,500 individuals between 55 and 80 years old, all at high risk for cardiovascular disease. Participants were assigned to one of three groups: a Mediterranean diet supplemented with at least four tablespoons of olive oil daily; a Mediterranean diet with 30g of mixed nuts per day; or advice to reduce their fat intake.
Over a five-year period, individuals adhering to a diet rich in extra virgin olive oil experienced a 31% reduction in the risk of heart attack, stroke, or death from cardiovascular causes compared to those who only received general advice to reduce their fat intake. A similar benefit was observed in participants who consumed a large quantity of nuts, with a 28% lower risk.
Experts suggest that the heart-protective effects of olive oil may be partially attributed to its oleic acid content, a type of omega-3 fatty acid. Furthermore, researchers point out that olive oil often replaces less healthy fats like butter, which is high in saturated fat. This substitution could contribute to lower cholesterol levels.
Reduces inflammation – Olive oil boasts a high concentration of oleocanthal, a polyphenol antioxidant. This compound exhibits anti-inflammatory properties similar to ibuprofen. Furthermore, the oleic acid present in olive oil, recognized for its cardiovascular advantages, has also been associated with decreased inflammation.
May help you to live longer – A 28-year Harvard study involving 92,000 US participants revealed a significant correlation between olive oil consumption and longevity. Individuals who consumed more than half a tablespoon (7g) of olive oil daily exhibited a 19% reduced risk of premature death compared to those who rarely or never consumed it. Furthermore, these individuals showed approximately a 20% lower likelihood of mortality from heart disease, cancer, or respiratory illnesses, and a 29% reduced risk of death from Alzheimer’s or Parkinson’s disease.
