Extra Virgin Olive Oil Health Benefits

Not all oils and fats are created equal. Trans fats, excess saturated fat, and triglycerides can clog your arteries and raise your risk of heart attack, stroke, dementia, and fatty liver disease. However, there’s one oil that stands out for its numerous health benefits: extra virgin olive oil (EVOO). Unlike regular olive oil, EVOO is minimally processed without the use of heat or chemicals, preserving more of the olive's natural nutrients.

In this article, we’ll dive into the extra virgin olive oil health benefits that make it a must-have in your diet, from supporting heart health to improving brain function.

What Makes Extra Virgin Olive Oil So Healthy?

EVOO is rich in heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. These nutrients work together to reduce inflammation, lower bad cholesterol, and protect against chronic diseases. Let’s explore the top health benefits of extra virgin olive oil and why it deserves a place in your daily nutrition plan.

Top Extra Virgin Olive Oil Health Benefits

Reduces Inflammation

When you consume high-quality EVOO, you provide your body with essential omega-3 and omega-6 fatty acids, as well as oleic acid. These compounds help to reduce chronic inflammation, protecting your cells from damage and preventing the clogging of your arteries. By reducing inflammation, EVOO can lower the risk of diseases linked to inflammation, such as arthritis, obesity, and heart disease.

Supports Heart Health

EVOO is packed with monounsaturated fats that help to reduce bad cholesterol (LDL) and increase good cholesterol (HDL). This improves overall heart health and reduces the risk of heart disease and stroke. In fact, the Mediterranean diet, which includes generous amounts of EVOO, is known to promote cardiovascular health.

Helps Regulate Blood Sugar

Research supports the role of EVOO in maintaining healthy blood sugar levels. A 2019 study found that consuming just under 2 ounces of EVOO daily could prevent the progression from prediabetes to type 2 diabetes. Additionally, a 2017 study revealed that individuals who consumed the most olive oil had a 16% lower risk of developing type 2 diabetes.

Improves Cognitive Function

Extra virgin olive oil has been linked to improved brain health. A 2024 study found that EVOO may reduce the risk of cognitive decline and Alzheimer's disease by minimizing beta-amyloid plaques, reducing neuroinflammation, and combating oxidative stress. Adding EVOO to your diet could help support cognitive function and protect against age-related decline.

Rich in Antioxidants

Extra virgin olive oil is loaded with antioxidants, which help to neutralize free radicals and prevent oxidative damage. These antioxidants play a key role in protecting the body from chronic diseases such as cancer and cardiovascular conditions.

How to Choose the Best Extra Virgin Olive Oil for Maximum Health Benefits

Not all extra virgin olive oils are created equal. Here’s how to ensure you’re getting the best quality:

• Check the Harvest Date: Look for a harvest date on the bottle. A recent harvest ensures the oil is fresh and retains more nutrients.
• Look for Certifications: Choose EVOO certified by reputable organizations like the North American Olive Oil Association or the Olive Oil Commission of California.
• Buy Cold-Pressed and Organic: Opt for cold-pressed, organic EVOO to maximize the health benefits.

Once you bring your EVOO home, store it in a cool, dark place, away from heat and sunlight to preserve its quality.

How Much EVOO Should You Consume?

The average American consumes about 34 ounces of olive oil per year, compared to the Greeks, who consume around 811 ounces annually. To maximize the extra virgin olive oil health benefits, aim to include at least one tablespoon of EVOO in your daily diet. 

Conclusion

Extra virgin olive oil is more than just a flavorful addition to your meals—it’s packed with nutrients and antioxidants that support your heart, brain, and more. By choosing high-quality olive oil and using it regularly, you can enjoy all the extra virgin olive oil health benefits for a healthier life.

References:

1. Consuelo Santa-María, Soledad López-Enríquez, Sergio Montserrat-de la Paz, Isabel Geniz, María Edith Reyes-Quiroz, Manuela Moreno, Francisca Palomares, Francisco Sobrino, and Gonzalo Alba. Update on Anti-Inflammatory Molecular Mechanisms Induced by Oleic Acid. Nutrients. 2023 Jan; 15(1): 224. Published online 2023 Jan 1. doi: 10.3390/nu15010224
2. Qiong Wang, Ruijie Liu , Ming Chang, Hui Zhang, Qingzhe Jin,  Xingguo Wang. Dietary oleic acid supplementation and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(9):2508-2525.
3. L Schwingshackl , A-M Lampousi, M P Portillo, D Romaguera  G Hoffmann, H Boeing. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes, 2017 Apr 10;7(4):e262. doi: 10.1038/nutd.2017.12.
4. Amer E Alkhalifa, Nour F Al-Ghraiybah, Amal Kaddoumi . Extra-Virgin Olive Oil in Alzheimer's Disease: A Comprehensive Review of Cellular, Animal, and Clinical Studies. Int J Mol Sci, 2024 Feb 5;25(3):1914. doi: 10.3390/ijms25031914.
5. Jennifer Cook, Updated by Quentyn Kennemer, Consumer Reports, How to Choose a Good Extra Virgin Olive Oil. Updated June 24, 2024.