Health Benefits of Olive Oil

November 15, 2022

Published: November 14, 2022

Updated: May 4, 2023

There are ‘healthy’ dietary fats and ‘unhealthy’ dietary fats – and olive oil is one of the healthiest ones you can eat! It’s a staple in the Mediterranean diet, which is known for promoting excellent health and longevity. Olive oil is high in antioxidants and important vitamins, such as vitamins E and K, which provide great benefits for your health.1 If you don’t eat it already, it’s definitely worth adding to your diet.

Image Credit: Flickr

What is Olive Oil?

Olive oil is made by pressing whole, ripe olives. That’s it! Nothing else should be added to it. But, there are different types (refined, virgin, and extra virgin) that vary in how processed they are.2 Extra virgin olive oil is the least refined type, which means that it contains the highest level of antioxidants and compounds that make it so healthy. Look for this one when you’re doing your grocery shopping. Oils labeled as olive oil cannot be diluted with other types of oil, but always double-check the nutrition label carefully before buying one anyway.

Health Benefits of Olive Oil

Image Credit: Flickr
  1. Heart disease – A big reason why olive oil is so highly recommended by nutritionists and loved by healthy eaters is that it has some stellar benefits for your heart health. Olive oil is very high in antioxidants, molecules that protect your cells and promote good overall health. Olive oil also helps protect your heart from the negative effects of LDL cholesterol (the bad type of cholesterol).3,4
  2. High blood pressure and metabolic syndrome – Studies show that olive oil is helpful for lowering blood pressure, a big risk factor for heart disease.5 That means olive oil is especially good for people with high blood pressure or metabolic syndrome (a combination of high cholesterol, high blood pressure, high blood sugar, and central obesity).
  3. Type 2 diabetes – Several studies show that olive oil is protective against type 2 diabetes. It has a positive effect on blood sugar levels and insulin sensitivity, so it can be a good thing to add to your diet if you are at risk for diabetes.6
  4. Cancer – The antioxidants and anti-inflammatory properties of olive oil help it to protect your body from cancer. Extra virgin olive oil is best for this. Research shows that compounds in olive oil help fight cancer and have positive effects on genes linked to cancer, but more research with human subjects is needed to determine how well olive oil protects against cancer.7,8
  5. Alzheimer’s disease – Olive oil is also good for your brain! Some studies have shown that it can lower your risk for Alzheimer’s disease – but more research is needed. There is some evidence that olive oil can improve brain function and reduce cognitive decline.9
  6. Stomach bacteria – Your stomach naturally contains bacteria, but some of them are harmful. Extra virgin olive oil contains nutrients that can protect your stomach from harmful bacteria that are known to contribute to ulcers and cancer.10,11
Olives. Image Credit: Flickr

Key Takeaways

Olive oil really is a superfood! It can be a key part of a heart-healthy diet, such as the Mediterranean diet. The FDA recommends consuming 20 grams (about 2 tablespoons) of extra virgin olive oil per day to reduce your risk for heart disease and inflammation. There are many delicious ways to do this! Try olive oil as a dip for bread, on pasta or salad, or used in cooking. And unlike other oils which lose their healthy properties when you cook with them, olive oil is resistant to high heat. So, you’ll still get the full benefits of eating it even after it has been used in cooking.

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And, check out our other blog posts for more evidence-based nutrition information and recipes!

References

  1. U.S. Department of Agriculture. Oil, olive, salad or cooking. FoodData central. Published April 1, 2019. Accessed May 4, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Walks of Italy. Olive Oil: What it is and how it’s made. Walksofitaly.com. Published April 13, 2023. Accessed May 4, 2023. https://www.walksofitaly.com/blog/food-and-wine/how-is-olive-oil-made-meaning-of-extra-virgin-cold-pressed
  3. Beauchamp GK, Keast RSJ, Morel D, et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil: Phytochemistry. Nature. 2005;437(7055):45-46. doi:10.1038/437045a
  4. Tuck KL, Hayball PJ. Major phenolic compounds in olive oil: metabolism and health effects. J Nutr Biochem. 2002;13(11):636-644. doi:10.1016/s0955-2863(02)00229-2
  5. Massaro M, Scoditti E, Carluccio MA, et al. Effects of Olive oil on blood pressure: Epidemiological, clinical, and mechanistic evidence. Nutrients. 2020;12(6):1548. doi:10.3390/nu12061548
  6. Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. 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;7(4):e262. doi:10.1038/nutd.2017.12
  7. Menendez JA, Lupu R. Mediterranean dietary traditions for the molecular treatment of human cancer: anti-oncogenic actions of the main olive oil’s monounsaturated fatty acid oleic acid (18:1n-9). Curr Pharm Biotechnol. 2006;7(6):495-502. doi:10.2174/138920106779116900
  8. Menendez JA, Vellon L, Colomer R, Lupu R. Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin) in breast cancer cells with Her-2/neu oncogene amplification. Ann Oncol. 2005;16(3):359-371. doi:10.1093/annonc/mdi090
  9. Martínez-Lapiscina EH, Clavero P, Toledo E, et al. Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomised trial. J Neurol Neurosurg Psychiatry. 2013;84(12):1318-1325. doi:10.1136/jnnp-2012-304792
  10. Romero C, Medina E, Vargas J, Brenes M, De Castro A. In vitro activity of olive oil polyphenols against Helicobacter pylori. J Agric Food Chem. 2007;55(3):680-686. doi:10.1021/jf0630217
  11. Castro M, Romero C, de Castro A, et al. Assessment of Helicobacter pylori eradication by virgin olive oil: Helicobacter pylori and Olive Oil. Helicobacter. 2012;17(4):305-311. doi:10.1111/j.1523-5378.2012.00949.x

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