Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth
By Kris Gunnars
Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force.
That said, most people agree that extra virgin olive oil is incredibly healthy.
Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world's healthiest populations.
Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.
This article reviews why extra virgin olive oil is one of the healthiest fats.
What Is Olive Oil and How Is It Made?
Olive oil is oil that has been extracted from olives, the fruits of the olive tree.
The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.
After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.
Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.
Buying the right type of olive oil is crucial. There are three main grades of olive oil — refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.
Extra virgin olive oil is considered to be the healthiest type of olive oil. It's extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.
Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, which is the main reason why it's so beneficial.
Legally, vegetable oils that are labeled as olive oil cannot be diluted with other types of oils. Nevertheless, it's essential to inspect the label carefully and buy from a reputable seller.
Nutrient Composition of Extra Virgin Olive Oil
Extra virgin olive oil is fairly nutritious.
It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.
One tablespoon (13.5 grams) of olive oil contains the following:
- Saturated fat: 14%
- Monounsaturated fat: 73% (mostly oleic acid)
- Vitamin E: 13% of the Daily Value (DV)
- Vitamin K: 7% of the DV
Notably, extra virgin olive oil shines in its antioxidant content.
Antioxidants are biologically active, and some of them can help fight serious diseases.
The oil's main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.
Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn't be a cause for concern.
Extra Virgin Olive Oil Contains Anti-Inflammatory Substances
Some speculate that olive oil's ability to fight inflammation is behind its many health benefits.
Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein.
However, the oil's main anti-inflammatory effects seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug.
Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10 percent of the adult ibuprofen dosage for pain relief.
Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.
Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage.
Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease.
Extra Virgin Olive Oil and Cardiovascular Disease
Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world.
Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea.
This observation originally spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in those countries eat.
Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30 percent.
Extra virgin olive oil protects against heart disease via numerous mechanisms:
- Reducing inflammation. Olive oil protects against inflammation, a key driver of heart disease.
- Reduces oxidation of LDL (bad) cholesterol. The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.
- Improves blood vessel health. Olive oil improves the function of the endothelium, which is the lining of the blood vessels.
- Helps manage blood clotting. Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes.
- Lowers blood pressure. One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48 percent.
Given the biological effects of olive oil, it's not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.
Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart.
In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.
Other Health Benefits of Extra Virgin Olive Oil
Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other health benefits.
Olive Oil and Cancer
Cancer is a common cause of death and characterized by the uncontrolled growth of cells.
Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with this.
One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage.
The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer.
Many test-tube studies have observed that compounds in olive oil can help fight cancer at the molecular level.
That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.
Olive Oil and Alzheimer's Disease
Alzheimer's disease is the world's most common neurodegenerative disease and a leading cause of dementia.
One feature of Alzheimer's is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.
A study in mice observed that a substance in olive oil can help clear these plaques.
Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil improved brain function and reduced the risk of cognitive impairment.
Can You Cook With It?
During cooking, fatty acids can oxidize, meaning they react with oxygen and become damaged.
The double bonds in fatty acid molecules are mostly responsible for this.
For this reason, saturated fats, which have no double bonds, are resistant to high heat. Meanwhile, polyunsaturated fats, which have many double bonds, are sensitive and become damaged.
Olive oil contains mostly monounsaturated fatty acids, which have only one double bond, and is fairly resistant to high heat.
In one study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours. The oil was highly resistant to damage.
Another study used olive oil for deep-frying, and it took 24–27 hours for it to reach damage levels that were deemed harmful.
Overall, olive oil seems to be very safe — even for cooking at fairly high heat.
The Bottom Line
Olive oil is super healthy.
For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a superfood.
The benefits of this wonderful fat are among the few things that most people in nutrition agree upon.
- 11 Universal Truths in Nutrition That Are Actually Agreed On ... ›
- 50 Healthiest Foods on the Planet - EcoWatch ›
- What Is Quinoa? One of The World's Healthiest Foods ›
EcoWatch Daily Newsletter
Atmospheric researchers have pinpointed the spot on Earth with the cleanest air. It's not in the midst of a remote jungle, nor on a deserted tropical island. Instead, the cleanest air in the world is in the air above the frigid Southern Ocean surrounding Antarctica, as CNN reported.
- Greenhouse Gas Emissions Set for Record Decline Due to ... ›
- Coronavirus Shutdowns Causing Huge Drops in Traffic, Air Pollution ... ›
- Blowing the Cover off the 'Cleanest Air' Illusion of the Trump ... ›
Satellite data collated for the World Resources Institute (WRI) showed primal rainforest was lost across 38,000 square kilometers (14,500 square miles) globally — ruining habitats and releasing carbon once locked in wood into the atmosphere.
Bolivia Has 80% Higher Loss<p>In its Global Forest Watch report, the WRI highlighted Bolivia, saying its removal of primary forest and surrounding woodlands — to produce soy and range cattle in 2019 — had been 80% higher than any of its previous years on record.</p><p>"Its highly biodiverse Chiquitano Dry Forest was particularly affected, with reports that nearly 12% of it burned," said the study.</p><p>Other countries with severe losses had been Peru, Malaysia and Colombia, followed by Laos, Mexico and Cambodia — from 1,620 square kilometers and 800 square kilometers in primal forest lost.</p><p><strong>Indigenous Rights Protect Forests Too</strong></p><p>WRI's Seymour said a "mounting body of evidence" suggested that legal recognition of indigenous land rights "provides greater forest protection:</p><p>"We know that deforestation is lower in indigenous territories," Seymour said.</p>
Pandemic Weakens Enforcement<p>The current Covid-19 pandemic had changed dynamics, said Weisse, weakening enforcement of forest-protection laws and leaving rural families desperate to feed themselves back home after losing jobs in cities.</p><p>In April, scientists grouped within the Global Carbon Project estimated that coronavirus-induced economic slowdowns would trim carbon dioxide emissions by more than 5% year-on-year.</p><p>It was "something not seen since the end of World War Two," said project chair Rob Jackson, professor of Earth system science at Stanford University, California.</p><p><span></span>But, recalling the aftermath of the 2008-2009 global financial crisis, climate scientist Corinne Le Quéré at England's University of East Anglia, forecast in April that emissions were likely to rebound if structural changes were not instituted.</p>
Glasgow's COP26 Postponed<p>Last week, host Britain confirmed that UN climate talks due in Glasgow, known as COP26, had been postponed a year until between November 1 and 12 2021.</p><p>Experts involved in those long-running negotiations insist that global emissions must start dropping this year to avoid irreversible impacts, including polar melts, record hot weather, rogue storms, and ocean level rises.</p>
- Statistic of the decade: The massive deforestation of the Amazon ... ›
- Amazon Rainforest Deforestation Hits Highest Rate in 10 Years ... ›
- Amazon Deforestation Rate Hits 3 Football Fields Per Minute, Data ... ›
Researchers have found that warm temperatures in the U.S. this summer are unlikely to stop the coronavirus that causes the infectious disease COVID-19, according to a new study published in the journal Clinical Infectious Disease.
- Will Warmer Weather Curb the Spread of Coronavirus? - EcoWatch ›
- Don't Expect Coronavirus to End This Summer - EcoWatch ›
The glaring numbers that show how disproportionately racial minorities have been affected by the coronavirus and by police brutality go hand-in-hand. The two are byproducts of systemic racism that has kept people of color marginalized and contributed to a public health crisis, according to three prominent medical organizations — the American Academy of Pediatrics, American Medical Association and American College of Physicians, as CNN reported.
- TV Coverage Ignored Impacts of Extreme Weather on Marginalized ... ›
- 15 EcoWatch Stories on Environmental and Racial Injustice ... ›
- House Democrats Roll out Environmental Justice Bill - EcoWatch ›
By Jessica Corbett
With the nation focused on the coronavirus pandemic and protests against U.S. police brutality that have sprung up across the globe, the Trump administration continues to quietly attack federal policies that protect public health and the environment to limit the legal burdens faced by planet-wrecking fossil fuel companies.
<iframe width="100%" height="150" scrolling="no" class="rm-shortcode twitter-embed-1267581093349191680" id="twitter-embed-1267581093349191680" lazy-loadable="true" src="/res/community/twitter_embed/?iframe_id=twitter-embed-1267581093349191680&created_ts=1591049857.0&screen_name=PeterGleick&text=And+while+attention+is+elsewhere%2C+another+Trump+assault+on+the+Clean+%23Water+Act+and+the+ability+of+states+to+protec%E2%80%A6+https%3A%2F%2Ft.co%2FUtqe7IkGt9&id=1267581093349191680&name=Peter+Gleick" frameborder="0" data-rm-shortcode-id="b88aab098c5666a85c251e01b7a029bf"></iframe>
<iframe width="100%" height="150" scrolling="no" class="rm-shortcode twitter-embed-1267802127273005056" id="twitter-embed-1267802127273005056" lazy-loadable="true" src="/res/community/twitter_embed/?iframe_id=twitter-embed-1267802127273005056&created_ts=1591102556.0&screen_name=EnvProtectioNet&text=.%40epa%E2%80%99s+rule+change+is+a+blatant+attack+on+states%E2%80%99+rights+and+flies+in+the+face+of+decades+of+Supreme+Court+rulings%E2%80%A6+https%3A%2F%2Ft.co%2Fk42d4AgTL5&id=1267802127273005056&name=Environmental+Protection+Network" frameborder="0" data-rm-shortcode-id="a0d99172630e2eaea81fb529e2c93c87"></iframe><p>Hauter vowed that Food & Water Action "will be pursuing all avenues available—legal, electoral, and otherwise—to ensure that states have the right to reject fossil fuels as they see fit, and support vulnerable communities everywhere seeking to protect themselves from this malicious administration."</p>
- Trump's EPA Budget: 5 Critical Programs on His Chopping Block ... ›
- Trump's EPA Limits States' and Tribes' Rights to Block Pipelines ›
- States Sue Trump EPA for Suspending Environmental Regulations ... ›
A video of an incident in Central Park last Monday, in which a white woman named Amy Cooper called the cops on African American birder Christian Cooper after he asked her to put her dog on a leash, went viral last week, raising awareness of the racism Black people face for simply trying to enjoy nature.
By Jodi Helmer
In Georgia there are just 213 game wardens to enforce state fish and wildlife laws, investigate violations, assist with conservation efforts and collect data on wildlife and ecological changes across 16,000 miles of rivers and 37 million acres of public and private lands. Statewide 46 counties have no designated game warden at all. The shortage could lead to wildlife crimes going undetected.