Olive oil is good for you because it is a healthy oil extracted from olives that is rich in vitamin E and contains monounsaturated and polyunsaturated fats such as omega-3, omega-6, and omega-9. These nutrients provide several health benefits, including helping prevent cardiovascular disease and reducing the risk of chronic inflammatory conditions.
There are several types of olive oil, but extra virgin olive oil is considered the healthiest and most beneficial. Because it is not refined, it retains its natural nutrients and antioxidant properties.
To get the most health benefits from olive oil, it is important to include it as one part of a nutritious, well-balanced diet. A registered dietitian can recommend the best type of olive oil, how to use it, and the ideal amount for each person based on their health needs.
Health benefits
The main health benefits of consuming olive oil regularly include:
1. Helps lower “bad” cholesterol
Regular consumption of olive oil helps lower levels of low-density lipoprotein (LDL or “bad” cholesterol) while increasing high-density lipoprotein (HDL or “good” cholesterol). This is due to its monounsaturated and polyunsaturated fats, along with polyphenols that have antioxidant properties.
2. Helps control high blood pressure
Extra virgin olive oil is rich in polyphenols and monounsaturated fats, which have antioxidant effects that protect blood vessels from damage caused by free radicals. This helps support healthy blood pressure levels.
3. Prevents cardiovascular disease
By helping control cholesterol, improving blood vessel health, and reducing inflammation, olive oil decreases LDL oxidation and prevents the buildup of fatty plaques in the arteries.
As a result, extra virgin olive oil can help prevent cardiovascular conditions such as atherosclerosis, heart attack, and stroke. Because it also helps regulate blood sugar levels, olive oil can lower the risk of heart disease associated with diabetes.
This is why extra virgin olive oil is a key part of the Mediterranean diet, which is known for preventing cardiovascular disease, diabetes, and neurodegenerative conditions.
4. Reduces inflammation
Olive oil contains oleocanthal, oleic acid, and vitamin E, all of which have antioxidant properties that help reduce inflammation in the body.
This anti-inflammatory effect may help prevent chronic inflammatory diseases such as diabetes, obesity, and cardiovascular conditions.
5. Lowers the risk of diabetes
Because of its anti-inflammatory effects, olive oil can help improve insulin sensitivity. This hormone regulates blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
6. Supports rheumatoid arthritis treatment
Olive oil contains omega-3 fatty acids with antioxidant and anti-inflammatory effects. These properties help reduce oxidative stress and chronic inflammation, which can be beneficial for people with rheumatoid arthritis.
Regular consumption of extra virgin olive oil can help relieve joint pain and stiffness, supporting treatment for rheumatoid arthritis.
7. Helps prevent ulcerative colitis
Studies suggest that oleic acid, also known as omega-9, found in olive oil, can help reduce the production of pro-inflammatory compounds in the intestinal lining, which may help prevent ulcerative colitis.
8. Supports brain health
Olive oil is rich in antioxidants that help preserve brain function, memory, and reasoning by protecting brain cells from damaged caused by free radicals.
Since about 60% of the brain is made up of fat, the monounsaturated fats and omega-3s in olive oil help maintain proper brain function. Olive oil may also reduce cholesterol buildup and blood clots in brain vessels, lowering the risk of stroke.
9. May help prevent Alzheimer’s disease
Some studies suggest that consuming extra virgin olive oil can strengthen the brain’s protective barrier and help remove beta-amyloid plaques, potentially lowering the risk of Alzheimer’s disease. However, more research is needed to confirm this benefit.
10. Promotes weight loss
When consumed in moderation, olive oil can support weight loss, as fats take longer to digest and help increase feelings of fullness, thereby reducing food intake.
However, for effective weight management, olive oil should be part of a healthy and varied diet combined with regular exercise.
11. Prevents premature aging
Thanks to its antioxidant properties, olive oil helps protect skin cells from damaged caused by free radicals. This helps prevent sagging and wrinkles that are signs of premature aging.
12. Helps fight H. pylori
The omega-3 and omega-6 fatty acids in olive oil have anti-inflammatory effects that can help reduce stomach inflammation and fight Helicobacter pylori infection when used as part of medical treatment.
Also recommended: H pylori Diet: Foods to Eat/Avoid During Treatment (& 3-Day Meal Plan) tuasaude.com/en/diet-for-h-pylori13. Helps prevent cancer
Extra virgin olive oil may help prevent cancer because its antioxidant properties protect cells from DNA damage caused by free radicals. However, further research is needed to confirm this effect.
14. Keeps hair healthy
Olive oil helps maintain healthy hair because it contains monounsaturated fats, triglycerides, tocopherols, carotenoids, and squalene, which have moisturizing and antioxidant effects. This helps protect hair from dryness, chemical treatments, and damage.
For this reason, olive oil is commonly used as an ingredient in hair care products and home treatments.
Nutritional information
The following table shows the nutritional composition of 100 g (about 10 tablespoons) of extra virgin olive oil:
To get the most health benefits, olive oil should be part of a balanced diet combined with regular physical activity.
How to use
Olive oil can be used cold in salads, vegetables, and sauces, or added to stews. It can also be spread on bread as a substitute for butter.
However, it should not be used for deep frying, as temperatures above 185°F (85°C) reduce its beneficial properties and may create harmful compounds.
To enhance flavor and aroma, you can add a sprig of rosemary or other herbs directly to the bottle.
Recommended intake
To obtain all the benefits of olive oil, the recommended amount is 1 to 4 Tbsp per day. However, the ideal amount may vary depending on individual nutritional needs and health conditions.
How to use olive oil on hair
Olive oil can be used to moisturize and nourish hair. Apply 1 to 4 Tbsp of olive oil, depending on hair length, avoiding the roots. Comb the hair, cover it with a shower cap, and leave it on for 30 minutes. Then rinse thoroughly and wash with shampoo and conditioner until all the oil is removed.
Types of olive oil
1. Extra virgin olive oil
Extra virgin olive oil is obtained through cold pressing, which preserves its nutrients and antioxidant properties since it is not refined.
It is considered the healthiest type, rich in polyunsaturated fats, vitamins, and minerals. It can be used to season salads and vegetables or to prepare stews.
2. Virgin olive oil
Virgin olive oil is also cold-pressed, but goes through two pressing stages, resulting in slightly higher acidity. Despite this, it maintains the same beneficial properties as extra virgin olive oil.
3. Refined olive oil
Refined olive oil undergoes a refinement process after pressing, which can reduce its flavor, color, aroma, and nutrient content, making it lower in quality.
Although it is not harmful, it provides fewer health benefits. Refined olive oil is often mixed with virgin or extra virgin olive oil and is mainly used in industrial production or for grilling and sautéing, as it withstands higher temperatures better.
4. Blended olive oil
Blended olive oil combines refined olive oil with other vegetable oils, such as soybean, corn, or sunflower oil. It is not suitable for high-temperature cooking or frying, as it can form harmful compounds even at room temperature.
5. Lampante olive oil
This type of olive oil has an acidity above 2%, an unpleasant taste, and a strong odor, which makes it unsuitable for consumption unless refined to improve flavor and aroma.
6. Flavored olive oil
Also called infused olive oil, this variety is made by mixing olive oil with herbs or spices like garlic or chili peppers. It enhances flavor and helps reduce salt use, making it a great option for seasoning meats, fish, or salads.
How to choose good olive oil
When choosing olive oil, look for small, dark glass bottles that protect the oil from light and prevent oxidation after opening.
It’s also best to select olive oils that are produced and bottled in the same location, as this helps ensure authenticity and quality. Look for oils with certification of purity and quality.
In the United States, olive oil labeling standards are regulated by the USDA and the North American Olive Oil Association (NAOOA). Extra virgin olive oil must have an acidity level of up to 0.8%, virgin olive oil between 0.8% and 2%, and refined olive oil below 0.3%.
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