Olive oil was Athena's gift to the ancient Greeks, but it's only more recently that the full value of this precious gift has been understood. It turns out that olive oil—especially extra-virgin olive oil—is pretty good for your health and has several health benefits, from heart health and preventing cancer to weight loss and aging well. But not all olive oils are created equally, and one type will benefit more than the others. We’ll be covering everything you need to know about olive oil in this video.
First off, let’s answer the question: what is olive oil and how is it produced?
Olive oil is the liquid fat, or natural oil obtained from pressing whole olives. Different olives from different countries will each give the oil a different taste – some quite mild, and others quite peppery or bitter. Different processing techniques will also result in olive oils of different ‘grades’ – refined and unrefined.
Unrefined oils are pure and untreated, meaning that no chemicals or heat have been used in the extraction process, resulting in a purer oil with a stronger taste. Refined oils have been treated to remove any flaws and are usually lighter in colour and milder in taste.
Extra virgin olive oil is an unrefined oil made from pure, cold-pressed olives and is usually more expensive, as it’s deemed the highest quality and the best for your health. It has a stronger flavour and is typically darker in colour compared to other olive oils.
Okay, science lesson over – let’s jump right into the health benefits of olive oil.
1. Boosts heart health
Olive oil is a key component of the Mediterranean diet, and there’s been plenty of research that demonstrates the benefits of the oil, in particular extra virgin olive oil, for heart health. This includes its ability to reduce blood pressure and improve healthy cholesterol levels, both of which contribute to a reduced risk of heart disease.
A large review of some of these studies demonstrated how olive oil was the only source of monounsaturated fat that’s been associated with a reduced risk of both stroke and heart disease.
2. Reduces inflammation
Inflammation is thought to be one of the key drivers behind some of the world’s more chronic health problems.
Some studies have even found that extra virgin olive oil contains an antioxidant compound which shares the same characteristics as ibuprofen, thereby acting as a natural anti-inflammatory.
3. Improves mood
Mood or cognitive disorders can occur when the brain doesn’t get an enough “happy hormones”, such as serotonin or dopamine, important chemical messengers that are necessary for mood regulation, getting good sleep and thought-processing.
As part of a healthy diet – one that includes high intake of fruit and vegetable and oily fish – olive oil has been found to play a role in decreasing the risk of depression. Healthy fats, including olive oil, have hormone-balancing, anti-inflammatory effects that can prevent neurotransmitter dysfunction. Low-fat diets are often linked to higher rates of depression and anxiety.
4. Helps reduce risk of stroke
Some studies have found that using olive oil may reduce the chances of a stroke by up to 40 percent. The primary reason is that people who use extra virgin olive oil are essentially increasing the use of heart-healthy fats in their monounsaturated diet.
The combination of healthy fats, reduced oxidative stress, and a healthy diet always leads to better cardiovascular health and a reduced risk for strokes. Be sure to lead a healthy lifestyle in addition to increasing your intake of healthy fats in order reduce your stroke risk as you age.
5. Reduces diabetes risk
Extra virgin olive oil also tends to have positive effects on blood sugar levels and insulin sensitivity. Because of this, the oil may help ward off type 2 diabetes. If you couple the use of olive oil with a Mediterranean diet or a low-fat diet, you can reduce the risk of type 2 diabetes by up to 50 percent.
6. Improves bone health
Extra virgin olive oil is rich in polyphenols, and it can prevent bone loss with aging. Olive oil helps with bone reabsorption – the breakdown of calcium – and increase bone formation. As a result, people who consume extra virgin olive oil have a lower risk of bone fractures, especially older people.
7. Assists in weight loss
Some people believe that consuming olive oil can eventually lead to weight gain; however, it’s quite the opposite. Several studies have shown that diets that include the use of olive oil tend to have favourable results when it comes to body weight. Most diets that feature extra virgin olive oil eventually lead to weight loss. The weight loss effects are felt whether you use extra virgin olive oil as cooking oil or just use it for garnishing.
8. Antibacterial agent
