Olive Oil: What are the health benefits?

Extra Virgin Olive Oil (or “EVOO” as some health enthusiasts call it) is like the queen of all oils. It’s less processed and refined compared to olive oil and other cooking oils, which means it keeps all those good antioxidants and vitamins. This makes it a great choice for not just your kitchen, but also for your health.

But first, what exactly is EVOO?

EVOO is a type of dietary fat. It’s made up of mainly monounsaturated fat, with minimal polyunsaturated and saturated fat content. Think of monounsaturated fats as the “healthy fats” your body loves because of their rich nutrient levels and antioxidants. 

Did you know that EVOO is the main source of fat in the Mediterranean diet? And the research continues to grow and confirm the health benefits of the Mediterranean diet. While there are a few reasons for its benefits, one big factor is t the generous use of EVOO and exclusion of other heavily processed oils.

What are the health benefits of EVOO?

Fights against bad cholesterol 

EVOO is packed with naturally occurring bioactive compounds such as biophenols, phytosterols,tocopherols and squalene. These little powerhouses give EVOO its antioxidant and anti-inflammatory benefits. Tocopherols include vitamin E (a superstar antioxidant), and carotenoids are key players here. Antioxidants work to scavenge free radicals and reduce LDL cholesterol (AKA the “bad” cholesterol). Typically, the fresher the oil, the more of these beneficial compounds it has.

A heart health hero 

Research has shown how intake of EVOO,  as part of the Mediterranean diet,, can reduce cardiovascular disease and mortality risk. How? By tackling associated risk factors such as blood pressure, improved blood lipid profile, and oxidative stress and inflammation. This may largely be due its antioxidant and anti-inflammatory bioactive compounds.

Better brain health? 

As we get older, our brains can start to feel a bit foggy, thanks to things like oxidative stress and weaker blood vessels. But here's some good news: EVOO might be your brain's new best friend. Its awesome antioxidant properties could help fight off those brain-aging processes, potentially keeping your mind sharp.

Helps blood sugar control

Adding regular EVOO as part of the Mediterranean dietalso saw improvement in fasting glucose in diabetic participants and decreased insulin resistance. Since chronic low-grade inflammation plays a big role in diabetes, the anti-inflammatory benefits of EVOO are super important for lowering diabetes risk. 

Stable when heated 

One common myth about extra virgin olive oil (EVOO) is that it can't handle high heat. But guess what? The antioxidants in EVOO actually help keep its fatty acids stable, so it doesn’t break down into harmful compounds like some refined oils do. This means you can confidently use EVOO for sautéing, baking, and even frying. Plus, cooking with EVOO can boost the absorption of those fat-soluble vitamins in your food, making them even better for your body. So go ahead and heat things up with EVOO—it’s a delicious and healthy choice!

Summary:

Whether you're following the Mediterranean diet or just looking to eat healthier, EVOO is a great addition to your diet. It’s packed with healthy fats and powerful antioxidants. Plus, you can use it for cooking at higher temperatures without worry. What’s not to love?

Related articles:

• Which oil is best for cooking with?
• Seed oils: Are they really bad for your health?
• How to reduce inflammation

Reviewed by Healthylife health experts December 2024.