For more than six thousand years, the olive has been cultivated and developed by Mediterranean civilizations (1). Today olive oil is popularly used as a gourmet flavoring condiment, and a healthier alternative or substitute for unhealthy fats and oils. Olive oil contains a powerful mix of antioxidants, which are proven to reduce oxidative stress and combat free radical damage (2). The phenolic antioxidant compounds present in olive oil and vitamin E, help reduce inflammation and promote good heart health through improved insulin sensitivity (3,4). The healthy monounsaturated fats found abundantly in olive oil have also been linked to providing a number of cardiovascular benefits (3,4). The high concentrations of monounsaturated fat present in olive oil are thought to lower low-density lipoprotein (LDL) cholesterol, increase high-density lipoprotein (HDL) cholesterol, and provide sustained blood sugar control (5). Moreover, a study published in The New England Journal of Medicine found that following a Mediterranean diet high in extra-virgin olive oil resulted in a thirty percent reduction in the relative risk of cardiovascular disease (6). Additionally, recent research linked olive oil consumption to enhanced cognitive function, suggesting that olive oil and its high omega-3 content may have protective benefits in inhibiting cognitive decline associated with aging, such as Alzheimer’s disease (1). Research has also shown that foods containing high powered omega-3s are linked to accelerating brain function, preventing blood clots, regulating blood sugar levels, and assisting with dry skin and hair (7).

Let’s recap, the benefits of Olive Oil:

• Taste delicious!
• A heart healthy monounsaturated fat
• Reduces the risk of heart disease
• Improves cholesterol
• Reduces inflammation
• Improves cognitive function
• Helps protect cells from damage
• Improves insulin sensitivity
• A natural conditioner for hair and skin

References:

1) Jaen (2005). International conference on the healthy effect of virgin olive oil. European Journal of Clinical Investigation. 35: 421–424. doi: 10.1111/j.1365-2362.2005.01516.x

2) Willcox, B., Curb, J., & Rodriguez, B. (2008). Antioxidants In Cardiovascular Health And Disease: Key Lessons From Epidemiologic Studies. , (10), S75-S86.

3) Estruch, R., Martínez-González, M. A., Corella, D., Salas-Salvadó, J., Ruiz-Gutiérrez, V., Covas, M. I., … & Ros, E. (2006). Effects of a Mediterranean-Style Diet on Cardiovascular Risk FactorsA Randomized Trial. Annals of internal medicine, 145(1), 1-11.

4) Lunn, J. Monounsaturates In The Diet. Nutrition Bulletin 32.4 (2007): 378-391. Print. DOI: 10.1111/j.1467-3010.2007.00669.x

5) Mozaffarian, D., & Wu, J. H. (2011). Omega-3 Fatty Acids and Cardiovascular DiseaseEffects on Risk Factors, Molecular Pathways, and Clinical Events. Journal of the American College of Cardiology, 58(20), 2047-2067.

6) Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England journal of medicine, 368(14), 1279-1290. doi:10.1056/nejmoa1200303

7) Gómez-Pinilla, F. (2008). Brain Foods: The Effects Of Nutrients On Brain Function. Nature Reviews Neuroscience, 9(7), 568-578.