Six Health Benefits of Extra Virgin Olive Oil

1. More Olive Oil Could Help Reduce Your Risk of Heart Disease

Heart disease is the number one cause of premature death worldwide.

Interestingly, populations residing in mediterranean regions have low rates of mortality (death) from heart disease. While this is due to a combination of factors, their high consumption of Extra Virgin Olive Oil is thought to be a major one.

It appears the active compounds in Extra Virgin Olive Oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis (hardening of the arteries).

One review study, which included data from over 840,000 subjects, found that those who ate the most olive oil were 9% less likely to have heart issues and 11% less likely to die early compared to those who ate the least olive oil.

2. Olive Oil May Protect Against Stroke

Stroke is the second largest killer after heart disease.

It’s closely linked to heart disease and shares many of the same risk factors, such as high cholesterol and high blood pressure.

A French study that compared olive oil use and stroke incidence that those who consumed the highest amounts of olive oil had a 41% lower risk of stroke. A number of other studies have also found similar results.

These findings make sense because people who use olive oil will likely be replacing other less heart healthy fats in their diet. Combine this with the high antioxidant and monounsaturated fat content in Extra Virgin Olive Oil and it’s clear why it appears to have a favourable impact on cardiovascular health.

3. Extra Virgin Olive Oil May Help Lower Your Risk of Type 2 Diabetes

Type 2 diabetes is characterized by the reduced effectiveness of insulin, the hormone that moves glucose (sugar) out of the blood and into cells to be used as energy.

It’s thought that the phenolic compounds present in Extra Virgin Olive Oil aid in glucose metabolism and improve the sensitivity and effectiveness of insulin.

A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalize blood glucose in people who already had type 2 diabetes.

These beneficial effects are even more pronounced when combined with a Mediterranean style diet. One study found that a Mediterranean diet enriched with nuts or Extra Virgin Olive Oil decreased the risk of type 2 diabetes by more than 50%.

4. Olive Oil Consumption May Improve Bone Health

Olive oil, especially those rich in polyphenols such as Extra Virgin Olive Oil, may prevent bone loss with aging.

Animal and human studies propose that olive oil can inhibit bone reabsorption (the breakdown of calcium) and increase bone formation.

The results of a recent study in 870 participants seem to support this theory. They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures.

This is an exciting prospect, however, more research is needed as most human studies have been relatively small in size.

5. The Compounds in Olive Oil May Protect Against Certain Cancers

It’s known that what and how we eat can influence cancer risk.

Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high.

A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system.

How or why isn’t completely understood, but researchers suspect that the unique oleocanthal content of Extra Virgin Olive Oil may play a protective role. Interestingly, oleocanthal is an antioxidant that forms during the malaxation of Extra Virgin Olive Oil and is not found in any other food… not even olives.

We cannot say for certain that Extra Virgin Olive Oil has anti-cancer properties, but the early evidence is promising.

6. A Diet High in Extra Virgin Olive Oil May be Good for Brain Health

Olive oil could potentially reduce the risk of Alzheimer’s disease and age-related dementia.

The phenolic components of Extra Virgin Olive Oil may help clear the compounds that cause brain degeneration.

One study compared an Extra Virgin Olive Oil-enhanced Mediterranean diet with a standard low fat diet and found those on the Extra Virgin Olive Oil diet suffered less cognitive decline (loss of brain function and memory) after a 6.5 year follow up.

More research is need to confirm these benefits but it’s a hopeful area.