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The Health Benefits Of Olive Oil
Previous research shows the benefits of eating olive oil for balanced blood sugar, lower inflammation, and more. At Brown University, Mary Flynn, PhD, has been researching the health benefits of extra virgin olive oil for decades. Flynn says, Published studies show that no other food comes close to extra virgin olive oil for the prevention and treatment of chronic disease.
Her studies suggest that the benefits of olive oil go far beyond heart health, but her studies are based on consuming two tablespoons a day. At those level, extra virgin olive oil has been linked to:
- Lower blood sugar
- Improved blood lipids
- Weight loss
Watch my podcast with Dr. Flynn and dive deeper into the benefits of olive oil.
In a meta-analysis of seven studies from 1998 to 2015, Flynn reports that consuming two tablespoons of extra virgin olive oil a day, with a total phenol content of at least 161 mg/kg, could significantly decrease systolic blood pressure in as little as three weeks. EVOO containing at least 300 mg/kg total phenols may also decrease diastolic blood pressure.
This study concluded that high-polyphenol EVOO lowered blood pressure significantly more than polyunsaturated fats, refined olive oil, or canola oil, from which polyphenols have been removed during the refining process.
Olive Oil And Veggies May Combine To Lower Blood Pressure
Putting olive oil on your veggies may bring health benefits that aren’t found when the oil is drizzled on other foods, new research in mice suggests.
Olive oil’s unsaturated fat reacts with certain compounds in vegetables to form a third compound that can reduce blood pressure, the researchers found.
The findings may explain why the Mediterranean diet, which is high in both olive oil and vegetables, appears to lower blood pressure and prevent heart disease, the researchers said.
When olive oil and vegetables are digested together, the conditions in the stomach provide an environment for the fatty acids to react with nitrogen compounds in the veggies, and form compounds called nitro fatty acids, which have been shown to keep blood pressure in check in animals, according to the researchers.
The scientists used mice to investigate how nitro fatty acids may lead to reduced blood pressure, looking specifically at whether the compounds inhibited an enzyme that contributes to high blood pressure.
The animals in the study had high blood pressure, and were given olive oil omega-6 fatty acids along with sodium nitrite, to mimic components of a Mediterranean diet, for five days.
The results showed that the diet increased the level of nitro fatty acids in mice, and lowered their blood pressure.
The Mediterranean diet includes unsaturated fats found in olive oil, fish and nuts, as well as vegetables like spinach, celery and carrots that are rich in nitrogen compounds.
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The Antioxidants In Olive Oil Have Anti
Cancer is one of the most common causes of death in the world.
People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason .
The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer (
More research is needed to determine whether olive oil in fact reduces your risk of cancer.
SummaryPreliminary evidence suggests that olive oil may reduce cancer risk, but further studies are needed.
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Olive Oil For Cardiovascular Disease
It’s reasonable to deduce that if olive oil is beneficial for blood pressure and cholesterol, it also has value for reducing the risk of cardiovascular disease, and this is supported by research.
A 2018 investigation featured in Endocrine, Metabolic & Immune Disorders Drug Targets states that numerous studies confirm that the Mediterranean diet has heart-protective properties. However, the research team discovered that the most relevant component of the diet that’s linked to prevention of heart disease is olive oil. The oil’s antioxidant, anti-inflammatory and blood vessel-dilation effects may decrease the risk of atherosclerosis, the depositing of clot-causing plaque in arteries.
In a May 2014 study published in BioMed Central Medicine, scientists explored the difference in the effects on cardiovascular risk of three dietary interventions: a low-fat diet, a Mediterranean diet supplemented with nuts and a Mediterranean diet supplemented with olive oil.
The results showed that approximately each tablespoon-sized increase of olive oil, especially the extra virgin variety, was associated with a 10-percent decreased risk of cardiovascular disease and a 7-percent reduced risk of death.
New Olive Oil Research Update
Dramatic new research published in the Journal of the American College of Cardiology found that consuming more than just ½ tablespoon of olive oil per day is associated with a lower risk of death from cardiovascular, respiratory, and neurodegenerative disease, as well as from cancer.
Researchers used data from the Nurses Health Study and the Health Professionals Follow-up Study. These long-term studies looked at more than 60,000 women and 31,000 men the last 28 years .
They were all free of cardiovascular disease and cancer at the beginning of the study. Then, every four years, participants filled out a diet questionnaire that asked about consumption of specific foods, oils, and fats, as well as brands that they used.
Those who consumed the highest amounts of olive oil, about 1/2 tablespoon a day, had a 19 percent reduced risk of cardiovascular disease mortality, a 29 percent lower risk of neurodegenerative mortality, a 17 percent lower risk of cancer mortality, and an 18 percent lower risk of dying from respiratory disease. The people who consumed the most olive oil also consumed more fruits and vegetables and were less likely to smoke.
The same study found that upping consumption to a little more than ¾ of a tablespoon of olive oil per day neutralized the negative effects of the same amount of margarine, butter, mayonnaise, and dairy fat, and resulted in a 8 to 34 percent reduced risk of mortality.
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After growing up, in many cases, we still have to put on a smiling olive face against our will to maintain social listen to her heart tab etiquette.
Does Olive Oil Thin Your Blood
In a group of healthy, but obese adults, eating olive oil at least once a week was associated with less platelet activity in the blood, which may reduce the tendency of blood to clot and block blood flow, according to preliminary research presented at the American Heart Associations Epidemiology and Prevention | Mar 7, 2019.
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New Research On Cooking With Olive Oil
Therehas been much confusion around the safety of cooking with olive oil, as manystudies find the smoke point of olive oil to be quite low. New researchsuggests that high-gradeextra virgin olive oil is very stable at high heat and has a smoke pointapproaching 400°F.6
Past research may have suggested that olive oil should not be used for cooking which is true when you use off the shelf grocery store bought olive oil which is likely not 100 percent pure extra virgin olive oil as it says on the label. Research on these will result in an inaccurate conclusion with regards to olive oil can be used for cooking or not!
Most smoke point tests have been done on low-quality, likely adulterated olive oils purchased off a supermarket shelf. Studies on verified high-quality extra virgin olive oil have demonstrated low acidity, more stability, higher smoke point, higher resistance to oxidation, and longer shelf life compared to inferior oils on the market.
The stable properties of high-quality EVOO are primarily due to its polyphenols. Refining the oil or taking lower-quality oil from later stages of pressing significantly reduces polyphenol content. In one study, certain store-bought olive oils had as much as five times the polyphenol content as others.7
In a 2015 study on cooking with extra virgin olive oil, researchers found that frying with olive oil and water preserved the antioxidant content of the oil and the vegetables that were cooked and, in fact, boosted antioxidant content.6
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The Power Of Food & Dietary Patterns
Around the 1950s, nutrition researchers recognized that people living in Southern Europe, near the Mediterranean sea, historically experienced very few heart attacks relative to other populations around the world. This has been attributed to a constellation of different lifestyle factors that are common to the region.
But that lifestyle pattern comprises a vast range of different behaviors and foods. How can we determine which variables really matter?
To solve this very complicated puzzle, large studies like the European Prospective Investigation into Cancer and Nutrition were started to investigate the relationship between diet and chronic disease. An analysis of participants in the Greek arm of this study, comprised of more than 20,000 people, found that greater adherence to a Mediterranean diet was inversely associated with arterial blood pressure. This would certainly contribute to better cardiovascular health.
When the researchers looked more closely at the specific dietary components that appeared to be responsible for this link, they found only a couple of items were truly relevant.
One was of course olive oil, which is a dietary staple of the region. Higher intake was linked to lower systolic and diastolic blood pressure.