Olive oil has been a staple of Mediterranean cultures for thousands of years, dating back to the Ancient Greeks and it remains the most popular cooking oil in the region to this day. As a result, olive oil consumption has been associated with everything from improved cholesterol levels to better mood to stronger bones.
Here are some of the most exciting research-backed health benefits:
1.It’s packed with polyphenols.
Research from 2018 suggests that extra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point. This means you can use extra virgin olive oil for sautéing, stir-frying, baking, and even frying. Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds, like free radicals.
2. It strongly promotes cardiovascular health.
Olive oil is considered heart-healthy for (many) good reasons. In the frequently cited PREDIMED study, people who ate a Mediterranean-style diet that included a few tablespoons of extra virgin olive oil per day had a lower risk of developing cardiovascular disease. EVOO has also been linked to improved cholesterol levels and reduced blood pressure. Oleic acid (the most abundant MUFA in all olive oil grades) can reduce inflammation and oxidative stress, as well as modify cholesterol levels in the bloodstream. In fact, the U.S. Food and Drug Administration (FDA), as well as EFSA (E.U REG 432/2012) say that consuming 1 ½ tablespoon of Extra Virgin Olive Oil may reduce the risk of coronary heart disease, provided they replace fats/oils higher in saturated fat and do not increase the total number of calories you eat in a day.
3. It supports healthy memory + brain function.
Oxidative stress is implicated in the progression of neurodegenerative diseases, including Alzheimer’s disease. But extra virgin olive oil’s polyphenols (oleocanthal) function as potent antioxidants that may help counter this effect. A 2019 study on animals found that oleocanthal-rich olive oil helped restore healthy blood-brain barrier function and reduce neuroinflammation in a way that may slow the progression of Alzheimer’s.
4. It supports a healthy immune system.
Whether you’re trying to avoid a cold or manage an autoimmune condition, a healthy immune system is vital. And, turns out, your immune system really likes healthy fats! A 2015 study found that eating 3 tablespoons of extra virgin olive oil every day was associated with greater growth and activation of T-cells, immune cells that attack foreign invaders. On the other hand, eating an equal amount of corn oil, butter, or soybean oil did not have these benefits. Greater levels of polyphenols and MUFAs in EVOO could be to thank. Some researchers also believe it may have a beneficial impact in helping fight infection from COVID-19…??
5. It may help you lose weight.
Because olive oil helps keep blood sugar levels stable, it can help curb cravings that might otherwise lead to overeating and weight gain—another reason to ditch your fat-free salad dressing in favor of EVOO and vinegar! A study from 2018 found that overweight women who added 1+ tablespoons of extra virgin olive oil to their morning meal lost more body fat and had a bigger drop in blood pressure compared to women who added soybean oil to their breakfast. Earlier research has shown that high olive oil consumption in the context of a Mediterranean diet doesn’t cause weight gain.
6. It’s the healthiest oil you can cook with
Research from 2018 suggests that extra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point. This means you can use extra virgin olive oil for sautéing, stir-frying, baking, and even frying. Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds, like free radicals. But what really sets olive oil apart as cooking oil? A 2015 study found that cooking vegetables like tomato, eggplant, and pumpkin in extra virgin olive oil actually boosted the antioxidant content of those vegetables!
The bottom line is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor, versatility, and head-to-toe health benefits.
So go ahead, give your meals and recipes a good drizzle (or glug) of this liquid gold.
