Extra virgin olive oil has long been a reputation as a health promotion food.
It is frequently recommended as a nutritious diet staple due to its anti-inflammatory properties.
In fact, extra virgin olive oil is an important part of the Mediterranean diet, and US News & World Reports have been ranked as the healthiest diet for many years (1,, 2)
But is extra virgin olive oil really beneficial for health, as it is believed? Let’s explore.
Evoo and the background of health
Extra virgin olive oil is the main source of fat in the Mediterranean diet. Olive trees have long provided an important source of food and nutrients in the region (3)
Today, olive oil provides useful plant compounds and daily calories for those who practice this dietary pattern rich in fruits, vegetables, whole grains, legumes, medium consumption of fish, chicken and dairy products. I am continuing. (4)
This oil is a rich source of single saturated fatty acids (MUFA). These fats can improve heart health by improving cholesterol and reducing inflammation (5,, twenty three)
It also contains plant sterols (6) These can block cholesterol absorption in the intestine and help to lower LDL (“bad” cholesterol)7) Mufas and Sterols make up most of this oil. However, small portions, such as antioxidant polyphenols, may actually be more responsible for their health benefits (1)
Polyphenols can play a role in preventing hypertension, stroke and heart attacks (8) It also affects the way genes are expressed, which can affect inflammation and oxidative stress. Key factors for cardiovascular disease (8)
Therefore, you will regularly consume extra-extreme olive oil, especially as part of a Mediterranean-style diet (1), is associated with:
- Heart Health: It can support heart health by improving vascular function, raising good cholesterol, lowering cholesterol, and reducing inflammation. It also helps prevent clots by stopping platelets from sticking together.
- Hypotension: Polyphenols in extra virgin olive oil can lower blood pressure. They may do so by relieving blood vessels and affecting blood pressure genes.
- Reduced inflammation: This oil reduces inflammation. It does this by reducing the proteins and chemicals that cause it.
- Metabolic Health: Polyphenols may improve carbohydrate metabolism. This can reduce your risk of type 2 diabetes and help your weight and cholesterol levels.
- Brain health: Polyphenols in extra virgin olive oil can reduce the risk of Alzheimer’s disease by reducing oxidative stress and supporting brain function.
- Intestinal health: Extra virgin olive oil polyphenols can improve gut health. They may alter the gut microbiota, boost intestinal immunity, and increase good bacteria. The compounds also have antibacterial properties that can help combat harmful bacteria and viruses.
- Cancer prevention: Extra virgin olive oil may reduce your risk of cancer. The polyphenols may affect cancer-related genes and provide protective effects.
What the research says
Cardiovascular health benefits
Extra virgin olive oil can help prevent and manage a variety of conditions. However, many studies have focused on its potential heart health benefits.
The 2018 Pridime Trial, a major study in 2018, tested over 7,000 people at high risk for heart problems (9)
We found that Mediterranean diets with extra virgin olive oil and nuts have fewer heart problems, such as heart attacks and strokes, than low-fat diets. (9)
Surprisingly, on prioritized trials, extra virgin olive oil appeared to have little effect on LDL levels (9) “Although certain specific studies can be contradictory, I feel that there are generally good studies that support the benefits of reducing LDL in olive oil,” says Katherine Basbaum, a nutritionist in Myfitnesspal.17)
However, importantly, it may help prevent LDL from undergoing a bad chemical process called oxidation (10)
LDL oxidation is a key contributor to plaque accumulation in arteries (atherosclerosis), a major factor in cardiovascular health (atherosclerosis)10)
The 2022 review further highlighted the important role of extra virgin olive oil in Mediterranean diet and heart health. Its healthy fats and polyphenol antioxidants can help meet your daily essential fatty acids and antioxidant needs (1) These are important for cardiovascular well-being (1)
but, Some studies suggest that consuming more extra virgin olive oil is not necessarily good.
2024 trial Journal of the American Heart Association The entire plant-based diet was tested as high (4 tablespoons/day) versus extra virgin olive oil intake (1 tablespoon/day). We investigated the effects of diet on heart health (11)
Both diets improved heart health compared to what people normally ate. However, diets with low olive oil seemed better to lower bad cholesterol (LDL), despite the minor differences.11)
Based on their findings, the researchers said The benefits of a Mediterranean diet may not come from olive oil. (11) However, this study has limitations, so more research is needed.
On the low olive oil diet, most fat comes from whole foods. These included avocados, nuts, seeds and olives. This meant that the diet had more fiber and raw phytochemicals (11)
While these “untact” nutrients from whole foods may help lower LDL cholesterol more effectively, olive oil still appears to support heart health (11)
You might like it too
Is vegetable oil bad for your health?
The role of Evoo in a balanced diet
Understanding how extra virgin olive oil fits into your diet is essential to maximize your potential health benefits.
Find “extra virgin” olive oil. It is less processed and contains more antioxidants than regular olive oil (12)
For profit, people usually add 1-4 glasses of uncooked extra virgin olive oil to their food each day. It is considered safe, effective and tolerated by most adults (1)
However, olive oil is high in calories. Eating more calories than your body needs every day can contribute to unwanted weight gain.
So Most people may want to limit their intake to one or two drinks a day.unless a medical professional advises in a different way.
Also, while it probably helps, it is not the only reason for the health benefits of a Mediterranean diet. As mentioned before, whole foods offer dietary fiber and other nutrients that are not found in olive oil.
Therefore, it is important to consider the overall diet quality and balance when adding extra virgin olive oil to your daily routine.
Replace ultra processed fat for healthy fat
A general recommendation is to limit saturated fats in your diet and replace them for a healthy source of fat, such as extra virgin olive oil.
Health organizations still say they limit saturated fats in your diet. However, research is beginning to give more nuanced views, and official guidelines may change soon (13,, 18) The effect of saturated fats on heart health can depend heavily on your diet and the specific source of these fats. (13)
The point is that not all sources of saturated fat are inherently unhealthy. For example, eggs and unrefined coconut oil are the minimal processing source of saturated fats that are rich in nutrients and can provide health benefits (14,, 15)
Saturated fats from processed foods can be worse than saturated fats in whole foods, as they are refined and often come with unhealthy ingredients (19) These include the addition of large amounts of sugar, salt and other additives (19,, 20)
On the other hand, unsaturated fats are generally considered healthy. However, processing and heating can damage them and create harmful compounds (twenty one,, twenty two) Sophisticated seeds and vegetable oils are often found in processed and deep-fried foods, but this is an example of this (in this example)twenty one,, twenty two)
Therefore, instead of focusing solely on reducing saturated fat intake, it may be more beneficial to replace processed fried or deep-fried fat with whole food ones (13)
It is also important not to replace saturated fats in your diet with refined carbohydrates, like foods made with flour.13)
Ultimately, the discussion on saturated fats continues, but whole food fats can pose a different health risk from ultra-high processing and deep-fried fats (16), like:
- Processed meat
- Chicken nuggets and fries
- Store-buyed chips, crackers, pastries
Therefore, consider replacing it with a high-quality fat source, such as cold presses, minimally processed oils, and whole foods such as:
- Extra virgin olive oil
- nuts
- seed
- avocado
- Fat fish
Conclusion
Extra virgin olive oil is rich in healthy fats and antioxidants.
It can be useful for health, especially when it’s part of a balanced diet and replaces unhealthy fats like ultra-processed foods.
But moderation remains important. Eating large amounts of olive oil does not seem to provide any extra benefits, which can contribute to excessive calorie intake.
Further research is needed, especially on specific health outcomes. However, consuming extra virgin olive oil as part of a plant-rich diet, like the Mediterranean diet, is a wise choice for health and disease prevention.
Is the post really healthy food with extra virgin olive oil? It first appeared on the MyFitnessPal blog.
