The Surprising Health Benefits of Olive Oil: What You Need to Know

The Mediterranean diet has been widely praised by experts for its heart-healthy and nutritious benefits, with olive oil playing a key role in these advantages.

Various studies have pointed to the advantages of incorporating extra-virgin olive oil into one’s diet, attributing its health benefits to the anti-inflammatory and antioxidant properties associated with its phenolic compounds.

According to a recent study published in the Caspian Journal of Environmental Sciences, “The unsaturated fatty acids in olive oil reduce the risk of cardiovascular disease, obesity, Type 2 diabetes, metabolic syndrome, and high blood pressure.”

The study also highlighted that main olive oil-producing countries, such as Spain, Italy, and Greece, have lower rates of colon, breast, and prostate cancer, as well as Alzheimer’s disease, and a growing life expectancy compared to Northern European populations.

However, a 2023 study in Nature suggests that not all olive oils are created equal. After following more than 12,000 subjects for over 10 years, researchers found that daily moderate consumption of virgin olive oil was associated with a one-third lower risk of all-cause mortality, as well as a halved risk of cardiovascular mortality, which was not observed with common olive oil.

A study led by Harvard researchers, published in The Journal of the American College of Cardiology, analyzed data from 28 years of research, concluding that individuals with the highest olive oil intake had significant reductions in cardiovascular disease, cancer, neurodegenerative disease, and respiratory disease mortality risks.

Healthline also highlights numerous benefits of olive oil, particularly its high content of oleic acid, a monounsaturated fat known to reduce inflammation and potentially lower cancer risk.

The article emphasizes the importance of purchasing high-quality olive oil and cautions against diluted or counterfeit products labeled as “extra-virgin.”

Replace, don’t slather

Health experts from The New York Times recommend using olive oil as a replacement for saturated fats, such as butter and full-fat dairy products, rather than pouring it into foods. They also suggest limiting daily consumption to three or four tablespoons, as larger amounts may not yield greater benefits.

However, other experts caution that moderate consumption of saturated fats, like those found in butter, can also be part of a healthy diet and contain essential nutrients.

Spain and shoplifted olive oil

Reuters reported a peculiar development in Spain, the largest producer of olive oil, where supermarkets have begun locking up bottles of olive oil due to surging prices and increased theft.

The rise in olive oil prices, attributed to droughts impacting the olive harvest, has led criminal groups to steal and resell the cooking oil, prompting retailers to secure bottles with anti-theft measures.