Olive Oil – More Than Just Flavor

From salad dressing to creating the perfect sauté, this kitchen champ can add a Mediterranean touch to every meal. This versatile oil is the go-to choice for cooks to elevate dishes with rich flavor and nutrition.

More than a flavor enhancer, it is full of health benefits. It contains monounsaturated fats that support heart health. Recent studies have found that due to its high concentration of antioxidants and anti-inflammatory compounds, olive oil has shown promise in protecting against diseases.

Olive Oil Could Make You Live Longer

A study published in the Journal of the American College of Cardiology observed 92,383 adults over 28 years. With 36,856 deaths recorded, the researchers found that a diet with more than 0.5 tablespoon/day or 7 g/day of olive oil was associated with:

• 19% lower risk of cardiovascular disease mortality
• 17% lower risk of cancer mortality
• 29% lower risk of neurodegenerative disease mortality
• 18% lower risk of respiratory disease mortality

In addition, an 8%–34% lower risk of total and cause-specific mortality was associated with replacing 10 g/day of margarine, butter, mayonnaise, and dairy fat with the equivalent amount of olive oil.

A latest study with the same cohort was published in JAMA Network – Open Access Medical Research and Commentary. Out of 92,383 U.S. adults studied, there were 4,751 dementia-related deaths over the course of 28 years. Findings suggest that long-term consumption of olive oil reduced the risk of dementia-related death. It was observed that a 7 g/day consumption of olive oil was associated with a 28% lower risk of dementia-related death compared with never or rarely consuming olive oil, regardless of diet quality.

It is conclusive that higher olive oil in the diet and replacing margarine, butter, mayonnaise, and dairy fat with olive oil lower the risk of total and cause-specific deaths.

Health Benefits of Olive Oil

Here are some beneficial health aspects of olive oil:

• Heart Health – The presence of monounsaturated fats in olive oil reduces inflammation and improves heart health. Its beneficial vasodilation effect helps improve blood flow and reduce the risk of cardiovascular diseases.

• Anticancer Properties – Polyphenols in olive oil serve as antioxidants that help protect cells from oxidative stress, reducing the risk of various cancers.

• Bone Health – The anti-inflammatory and antioxidant effects of olive oil help protect bone tissue and improve bone density, reducing the risk of fractures.

• Diabetes Prevention – Monounsaturated fats and polyphenols in olive oil help regulate blood sugar levels by improving insulin sensitivity.

• Brain Health – Healthy fats and antioxidants in olive oil protect brain cells, leading to better cognitive function and less impairment.

Health Risks Associated with Olive Oil

Based on studies, consuming more than 20 g/day of olive oil may increase the risk of cardiovascular disease. Olive oil is generally health-beneficial when used in appropriate amounts.

Choosing the Best Olive Oil

There are plenty of olive oils available in the market, but which one to choose? Picking a bottle of olive oil in the grocery store is like choosing a fine wine. Each bottle is different from another—phenolic contents, amount of monounsaturated fats, even flavor. Selecting the best olive oil to savor its most exquisite flavor and maximize its health benefits should not be a challenge. Here are things to consider:

• Type – Extra virgin olive oil (EVOO) has the best health benefits and offers the most flavor. EVOO is "cold pressed" or "cold extracted," preserving more nutrients during processing.
• Date – Fresh olive oil is the best. Check the expiry date and pick ones harvested within the last year. Buy only what you can consume within 12–18 months.
• Storage – Choose those stored in dark glass bottles or tins. Light passes through easily in clear bottles, breaking down healthy compounds in the oil.
• Origin – Look for the country or countries where the olives were sourced; flavor profiles vary from region to region. If possible, look for single-sourced oils—they have more unique flavors.
• Quality Seals – Oils adhering to quality standards have certification seals from reputable organizations.
• Smell and Taste – If possible, have a smell or taste. High-quality oils have a fresh, fruity aroma with a peppery finish.

Unlocking the Health Perks of Olive Oil

Enjoy the health benefits of olive oil without taking a shot by:

• Replacing oils and animal fats like butter, sour cream, mayo, and margarine with olive oil
• Drizzling olive oil on salads
• Adding olive oil to veggies and pasta
• Baking with olive oil
• Using it as a multigrain bread dip alternative

Olive oil is so versatile that you may as well make it a staple in your daily routine.