Discover the health benefits of olive oil

Did you know that olive oil is not only delicious but is a powerhouse of health benefits?  Why did ancient Greeks describe olive oil as an “elixir of youth and health”?  What are some of the health benefits of this delicious golden oil?  Last week we discussed buying real vs. fake olive oil.  Here are some reasons you should include some olive oil in your daily diet.

• Heart Health:  The American Heart Association writes about the benefits of adding a drizzle of olive oil to your day.  A 2020 study found that just a half a tablespoon of olive oil a day can lower your risk of heart disease by 14%.   In the Journal of the American College of Cardiology found people who consumed more than a half a tablespoon of olive oil a day had a 19% lower risk of dying from heart disease. 
• Alzheimer’s Disease:  The 2020 study mentioned above also found that people who consumed more than half a tablespoon of olive oil a day, had a lower risk of Alzheimer’s disease.
• Cholesterol:  The American Heart Association notes, adding some olive to your day can lower your bad or LDL cholesterol.  Olive oil has lots of monounsaturated fats which not only lowers LDL cholesterol but it also helps raise the good or HDL cholesterol. 
• Blood pressure:  NIH discusses how 2 diets, the Mediterranean Diet and the DASH diet are recommended for those with high blood pressure.  A common denominator in these diets is olive oil.  NIH notes that due to the monounsaturated fat in olive oil (oleic acid) and the antioxidant polyphenol, olive oil consumption “may be advised as the optimal fat choice in the management protocols for hypertension in both healthy and cardiovascular disease patients”.  (See:  Best Diets for Health 2023  )
• Anti-Inflammatory:  Because of its high content of those healthy antioxidant polyphenols, olive oil has potent anti-inflammatory effects.  Olive oil can help alleviate inflammation in the body and provide relief for conditions such as arthritis.  Studies have found the polyphenols in olive oil can “combat inflammation and improve arthritis symptoms in joints and throughout the body”. 
• Brain power: Studies suggest that those healthy fats in olive oil (monounsaturated fats) may contribute to improved cognitive function and a reduced risk of cognitive decline.  Amal Kaddoumi at Auburn University found “that adding olive oil to our diet could maintain a healthy brain and improve memory function”. 

Which is better for health benefits:  Extra Virgin Olive Oil or Regular Olive Oil? 

The American Heart Association notes there are several types of olive oil on the market ranging from regular olive oil to EVOO.  Researchers believe that EVOO may be better for one’s health because EVOO has higher amounts of antioxidants and other plant compounds.  But more research is needed to compare health effects of different grades of olive oils.  

Conclusion:  There are so many ways to add some extra virgin olive oil to your day; drizzle on some salad, use for sautéing, or as a dip for bread.   Enjoy the taste of EVOO while doing good things for your health.  For an interesting short video on olive oil and health benefits, watch this YouTube video The health benefits of extra virgin olive oil.

Sources:  Greeks , real vs. fake olive oil , American Heart Association , 2020 study , Journal of the American College of Cardiology , notes , NIH , Best Diets for Health 2023  , Studies , found , American Heart Association , What Happens When you Eat 2 TBSP of Olive Oil Daily   Images:   Olive oil , Olive oil background , Olive oil dipping