Extra Virgin Olive Oil is a Healthy Fat
The health benefits of olive oil are well substantiated by research and are due to a number of factors, including the type of fat (monosaturated) and antioxidant content. Additionally, there are a number of different types and grades of olive oil and only certain ones are protective. In Mediterranean countries where people use this oil as their primary fat and eat little meat, there are much lower rates of chronic diseases like heart disease, diabetes, and cancer.
Cardio-Protective
Studies reveal that when particles of LDL cholesterol contain monounsaturated fat from olive oil, they have greater resistance to becoming oxidized by free radicals and being converted into sticky lipid peroxides. Since only lipid peroxides are able to adhere to artery walls, protecting cholesterol molecules from oxidation is critical to reducing risk for cardiovascular disease.
Research shows that when people with high cholesterol replace saturated fat (primarily in animal products and processed foods) with olive oil, their total cholesterol levels drop an average of 13%, and their LDL levels by 18%. These benefits occur only when olive oil is used in place of unhealthy fats, rather than simply adding it to a diet high in convenience foods and conventional (not grass-fed or organic) animal products.
Rich in Antioxidants
The heart-healthy effects of olive oil are due not only to its monounsaturated fats, but also to its numerous antioxidants, which include chlorophyll, carotenoids (vitamin A precursors), and polyphenols. These phytochemicals protect body tissues and cholesterol from oxidative stress by neutralizing free radicals.
Olive oil is also rich in oleic acid, an omega-9 essential fatty acid. This is thought to be responsible for its ability to reduce elevated blood pressure.
In addition, these healthful plant chemicals protect the oil’s vitamin E. Just one ounce (2 tbsp) of extra virgin olive oil contains 17.4% of the daily value for vitamin E, one of nature’s most powerful antioxidant nutrients.
Varieties
Extra Virgin oil comes from the first pressing of the olive and is extracted without using heat or chemicals. Since antioxidants are easily destroyed by high temperatures or harsh chemicals, this oil contains the richest array.
The next pressing produces Virgin oil. Refined means that chemicals (and usually heat) were used to extract the oil instead of just mechanical presses at no higher than room temperature.
Pure olive oil is made by adding a little Extra Virgin olive oil to Refined oil. Light olive oil is a completely unregulated product and is frequently cut with vegetable oils. To be assured of health benefits, always purchase Extra Virgin.
Olive Oil. (Year unknown) Oldways [On-line]. Available: http://www.oldwayspt.org/foods.html#oil.
Olive Oil, Extra Virgin. (Year unknown) The World’s Healthiest Foods [On-line]. Available: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132.
Oleic Acid. (October 2009) Wikipedia [On-line]. Available: http://en.wikipedia.org/wiki/Oleic_acid#cite_note-12.
