In the vast, tumultuous sea of health trends, where every week heralds the coronation of a new superfood, olive oil stands as an unassuming beacon of hope—if for no other reason, for its staying power. It's been lauded, celebrated, and even venerated, like the dietary equivalent of a rock star. But as we stand in our kitchens, bottle in hand, poised to drizzle our salad with this so called “healthy fat”, a pressing question bubbles to the surface: Is olive oil truly the elixir of life it's touted to be, or is it merely surviving on the laurels of Mediterranean Diet hype? In this article, we'll dive deep into the science and peel back the layers of hype to reveal the true health benefits of olive oil. Are its claims genuinely backed by science, or is it all just slick marketing? Let's find out.

Heart Health: The Cardiovascular Crusader?

The heart of the matter is, indeed, your heart. The evidence to support olive oil's cardiovascular benefits, much to my surprise, are as robust as you will likely find in the world of nutritional science. A pivotal 2013 study published in Nutrients delves deep into the heart's affair with olive oil, illustrating that swapping out saturated fats for olive oil's monounsaturated fats isn't just a fling; it's a long-term relationship that your heart benefits from immensely.

Further cementing olive oil's status as a cardiovascular crusader, Buckland et al., 2012, provide compelling evidence of its protective effects. Their research indicates that high consumption of olive oil correlates with a significant reduction in overall mortality and an even more pronounced decrease in cardiovascular disease (CVD) mortality. Specifically, the highest quartile of olive oil consumption was linked to a 26% reduction in risk of overall mortality and a staggering 44% reduction in CVD mortality compared to non-consumers. Moreover, for each increase in olive oil of 10 g per 2000 kcal per day, there was a 7% decreased risk of overall mortality and a 13% decreased risk of CVD mortality. This study illuminates the profound impact of olive oil on heart health and longevity, providing a quantifiable testament to its benefits. In a more recent systemic review by Xia et al, they found “Olive oil consumption is inversely related to the risk of CVD and all-cause mortality. Such benefits seem to be obtained with an intake of olive oil up to 20 g/days, which deserves further exploration in future studies.”.

Cancer Prevention: Olive Oil's Secret Weapon or Just Smoke?

When it comes to cancer prevention, olive oil steps into the ring with its antioxidants held high, ready to combat the free radicals that dare to challenge cellular peace. The intrigue deepens with research published in 2012 by Scoditti et al., which casts these polyphenols in the role of the body's personal SWAT team. This study provides compelling evidence that the polyphenols found in olive oil—far from being mere spectators—actively engage in the battle against carcinogenesis, disrupting the nefarious plans of rogue cancer cells and potentially reducing the risk of certain cancers. An additional study published in The Lancet Oncology by Owen et al found that the antioxidants found in olive oil, particularly polyphenols, have been linked to a lower risk of certain types of cancer, including breast and digestive tract cancers. These compounds exhibit potent antioxidant properties, inhibiting oxidative stress and potentially reducing cancer risk. With all this being said, all researchers seem to suggest a further exploration would be needed before we make conclusive statements.

Neuroprotective Effects: Brain Armor or Just Slick Marketing?

Advancing to the brain, our command center, the stakes are high. Can olive oil genuinely safeguard our neural pathways against the relentless tide of age and disease? Enter the findings published in The Journal Of Food Biochemistry by Butt et al, 2021, which resoundingly endorse olive oil's compounds as the brain's personal bodyguards. This research showed that oleuropein, a major bioactive component of olive oil, has demonstrated neuroprotective roles by enhancing antioxidant activity, reducing proinflammatory cytokine release, and preventing neuroinflammation, which are all linked to decreased risks of neural disorders including Alzheimer's, Parkinson's, strokes, and depression. Another study published in Nutrients in 2018 by Pang and Chin showed oleocanthal, a minor constituent of olive oil, has demonstrated strong anti-inflammatory activities. Its effects have been extensively studied against cancers and neurological conditions like Alzheimer's disease, suggesting that it, alongside other bioactive compounds in olive oil, could achieve therapeutic potential. These two studies are just a small sample of many studies that act as a testament to olive oil's ability to not just nourish the body but fortify the brain's defenses.

Anti-inflammatory Properties: True Peacekeeper or Just Hype?

Inflammation, the body's silent alarm system, often precedes visible distress. Olive oil, with its polyphenol battalion, promises to quench these flames before they spread. A 2020 paper published in Cells by Serreli and Deiana, lends credence to this promise, showcasing how olive oil's polyphenols effectively dampen the fires of chronic inflammation. This study confirms that olive oil does more than lubricate; it mediates peace within the body, offering a natural and potent countermeasure to the deleterious effects of inflammation.

Olive Oil and Longevity: More Than Just a Heart Affair

The relationship between olive oil and longevity transcends cardiovascular health, intertwining with the broader benefits of the Mediterranean diet. Pérez-López et al., 2009, highlight the significance of olive oil as a cornerstone of the Mediterranean dietary pattern, which is associated with a substantial reduction in all-cause mortality. This finding underscores the role of olive oil not only in supporting heart health but also in promoting overall longevity, especially within Mediterranean populations.

Echoing these findings, Xia et al., 2022, reinforce the inverse relationship between olive oil consumption and the risk of cardiovascular disease and all-cause mortality. Their research suggests that even moderate consumption of olive oil, up to 20 g/day, can confer protective health benefits, likely owing to its rich content of healthy fats and antioxidants. This dose-response relationship further advocates for the inclusion of olive oil in daily dietary practices to harness its health-promoting potential.

How to Choose the Best Olive Oil

Now that I’ve sold you on the health benefits of olive oil, let’s talk about how to pick one that will give you these amazing benefits. When selecting olive oil for its health benefits, understanding the types and qualities is crucial. Firstly, opt for extra-virgin olive oil (EVOO), as it is the least processed form, retaining the maximum amount of polyphenols and antioxidants that contribute to heart health, reduce inflammation, and offer various other health advantages. EVOO is extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.

Secondly, pay attention to the harvest date on the label. Olive oil, unlike wine, does not improve with age. Freshness is key, so look for oils from the most recent harvest. This ensures you’re getting an olive oil that retains its beneficial compounds.

Additionally, consider the origin. Olive oils from a single source or region are often of higher quality due to the consistent climate and olive varieties. These factors can influence the oil's polyphenol content and health benefits.

Furthermore, packaging can impact olive oil's quality. Dark glass bottles or tins can protect olive oil from light and oxidation, preserving its nutritional properties and flavors. Avoid clear bottles if possible.

Lastly, taste is a direct indicator of quality. High-quality EVOO should have a fruity flavor, with varying degrees of bitterness and spiciness. These characteristics are often indicative of the antioxidants and polyphenols present in the oil.

Incorporating these considerations when selecting olive oil can enhance not only the flavor of your meals but also the health benefits you derive from them. By choosing carefully, you ensure that every drop of olive oil contributes positively to your well-being.

I personally like the brand Kosterina. Mostly because Dr. Peter Attia recommends it. But it honestly tastes amazing and their website touches on all the things I’m looking for in my olive oil.

The Stability and Health Implications of Cooking With Olive Oil

Olive oil, especially extra-virgin olive oil (EVOO), is rich in monounsaturated fats (primarily oleic acid) and contains various antioxidants, such as polyphenols and vitamin E. These compounds are responsible for its health-promoting properties. The stability of olive oil during cooking is a key factor that influences its health effects. Stability refers to the oil's resistance to oxidation and degradation when exposed to heat.

Cooking can indeed alter the chemical structure of oils, leading to the formation of harmful compounds, such as peroxides and aldehydes, which are linked to increased risk of chronic diseases. However, olive oil is relatively stable at high temperatures due to its high monounsaturated fat content and antioxidants, which protect the oil from oxidative damage.

The studies that are done on the effects of cooking with olive oil are disappointingly sparse. Some studies are done using frying as the method of cooking while others use sautéing. It becomes challenging to draw an evidence-based conclusion. With that being said, there was one systemic review done by Sayón-Orea, Carlos, & Martínez-González, 2015 which concluded that olive oil maintains most of its beneficial properties even when used for cooking.

To maximize the health benefits of cooking with olive oil, consider the following guidelines:

Use extra-virgin olive oil for its higher antioxidant content.

Avoid heating olive oil above its smoke point (about 190-220°C or 375-430°F), where it starts to degrade.

Limit the reuse of olive oil for cooking to prevent the accumulation of harmful compounds.

The evidence that we do have suggests that cooking with olive oil, when done properly, does not significantly degrade its health-promoting properties and can be part of a healthy diet.

In wrapping up our exploration into the health implications of olive oil, it's essential to step back and view our findings through a lens of practicality and evidence. Olive oil, as we've discovered, carries significant health benefits that are backed by robust scientific research, particularly in the realms of heart health, cancer prevention, neuroprotection, and anti-inflammatory properties. These benefits underline the importance of integrating olive oil into our diets but also highlight the necessity of moderation and balance.

It's crucial to acknowledge that the true value of olive oil does not lie in its solitary consumption but rather in how it complements a diverse and balanced diet. While olive oil is a key ingredient that supports health and longevity, its optimal benefits are reaped when it's part of a varied nutritional plan that includes fruits, vegetables, lean proteins, and whole grains. This approach ensures that we're not just focusing on the singular benefits of one ingredient but embracing a holistic perspective on health and nutrition.

Moreover, it's important to be discerning in our choice of olive oil, opting for high-quality, extra-virgin olive oil where possible, to maximize the intake of beneficial compounds such as polyphenols. However, the emphasis should always be on how olive oil fits into our overall dietary patterns rather than positioning it as a miracle cure-all.

In summary, while olive oil has been shown to offer numerous health advantages, the key takeaway from our investigation is the importance of incorporating it sensibly into a well-rounded diet. It's not about elevating one food to a pedestal but about recognizing the contributions of various foods to our overall well-being. Olive oil, with its proven health benefits, deserves a place in our kitchens—but as part of a bigger picture of dietary health and balance.

Until next time,

Jake Louro

Louro Training