Olive oil has long been celebrated as the healthiest of all oils, earning its place as the cornerstone of the Mediterranean diet. This diet, rich in fruits, vegetables, whole grains, and healthy fats, has been linked to longevity and reduced risk of chronic diseases such as heart disease and diabetes. At the heart of its health benefits is extra virgin olive oil (EVOO), a powerhouse of antioxidants, polyphenols, and monounsaturated fats (1).
First Press and High Polyphenolic Content: The Secret to Health Benefits
The term “first press” refers to the initial extraction of oil from olives using mechanical means rather than heat or chemicals (2). This method ensures that the oil retains its high polyphenol content, which is crucial for its health benefits. Polyphenols are plant-based compounds known for their powerful antioxidant and anti-inflammatory properties. High-quality EVOO, when produced using cold pressing methods, retains the highest levels of these polyphenol compounds. In contrast, lesser quality olive oils often undergo chemical processing, which strips away essential nutrients whereas EVOO maintains its purity and health-enhancing properties.
Thanks to its antioxidant and anti-inflammatory effects, EVOO serves as a powerful protector against chronic diseases (1).
Oleic Acid and Its Benefits
One of the most beneficial components of olive oil is oleic acid, a monounsaturated fat that is a principal component of the oil’s composition. Research suggests that oleic acid helps reduce inflammation, supports heart health, and may even influence genes linked to cancer prevention (3).
Additionally, oleic acid is known to:
• Improve insulin sensitivity and regulate blood sugar levels.
• Support skin health by reducing dryness and inflammation.
• Enhance the absorption of fat-soluble vitamins, including A, D, E, and K (4).
Anti-Inflammatory Benefits and Antioxidants
Chronic inflammation is at the root of most diseases, some of which include arthritis, diabetes, cardiovascular, auto-immune and respiratory. Olive oil is rich in anti-inflammatory compounds, and regular consumption of EVOO has been shown to decrease inflammation throughout the body, thus reducing the risk of chronic diseases.
In addition to its anti-inflammatory properties, EVOO is packed with antioxidants that help combat oxidative stress, protect cells from damage, slow the aging process, and reduce the risk of neurodegenerative diseases (5).
Heart Health and Stroke Prevention
Cardiovascular disease is the leading causes of death worldwide. Olive oil has been shown to be one of the most effective natural tools for improving heart health. Research suggests that regular consumption of EVOO can:
• Lower LDL (bad) cholesterol while increasing HDL (good) cholesterol.
• Reduce blood pressure and improve arterial function.
• Prevent blood clots that could lead to heart attacks or strokes.
Studies have found that people who consume olive oil daily have a significantly lower risk of stroke compared to those who use other fats. This is largely due to its ability to protect blood vessels and reduce inflammation (6).
Brain Health: Nourishing the Mind
Olive oil benefits not just the body but also the brain. The monounsaturated fats and polyphenols in EVOO play a crucial role in cognitive function, memory retention, and neuroprotection (7).
Research suggests that olive oil consumption is linked to a reduced risk of Alzheimer’s disease and other neurodegenerative disorders (1).
Additionally, EVOO supports the production of brain-derived neurotrophic factor (BDNF), a protein that promotes neuroplasticity, as well as the growth and survival of neurons, enhancing overall brain function.
What to look for when buying olive oil: 3 Key Factors
1. First press/ cold-pressed: these terms are usually used interchangeably but essentially mean the same thing. Olive oil is only considered extra virgin if it is first-press and extracted without heat; meaning it is able to retain all the beneficial polyphenols and maximum nutritional value.
2. Single origin: olive oils are either single origin and produced from olives from one location (ex. Italy or California, etc.), or from multi-origins (ex. European Union). Choosing single-origin olive oil ensures higher quality, traceability, and consistency. Sourcing from one farm also allows for better control over harvesting methods and overall freshness.
3. Must be in a dark, glass bottle: olive oil should never be stored in plastic, and it should also not be stored in clear glass, as exposure to light and heat degrades its beneficial nutrients. Even when stored in a dark glass bottle, keep your olive oil away from sunlight and in a cool, dry place, such as a cabinet, to preserve its freshness and nutrients.
Conclusion
Olive oil stands as one of the most powerful health-promoting foods available today. Its unique combination of monounsaturated fats, polyphenols, and antioxidants makes it a true superfood, supporting heart health, reducing inflammation, and enhancing cognitive function. Choosing high-quality, first-press extra virgin olive oil ensures maximum health benefits, making it an essential addition to a balanced and nutritious diet.
By Dr. Salzarulo DC PT and Rachel Kessler MS
References
1. Micheli L, Bertini L, Bonato A, Villanova N, Caruso C, Caruso M, Bernini R, Tirone F. Role of Hydroxytyrosol and Oleuropein in the Prevention of Aging and Related Disorders: Focus on Neurodegeneration, Skeletal Muscle Dysfunction and Gut Microbiota. Nutrients. 2023 Apr 4;15(7):1767. doi: 10.3390/nu15071767. PMID: 37049607; PMCID: PMC10096778.
2. https://exauoliveoil.com/blogs/olive-oil/first-cold-pressed?srsltid=AfmBOopOfGrO8N_MWssmIsvmYnsUp1qNy7JIynReNSA0poLepkbR4xYt
3. https://www.news-medical.net/news/20230223/Oleic-acid-Principal-component-of-olive-oil-responsible-for-many-health-promoting-properties.aspx#:~:text=Oleic%20acid%2C%20the%20principal%20component,now%20well%20recognized%20by%20science.
4. https://www.zejd.net/2024/08/12/evoo-enabling-nutrient-absorption/#:~:text=Fat%2DSoluble%20Vitamins%3A%20EVOO%20helps,enhancing%20their%20absorption%20and%20stability.
5. Owen RW, Giacosa A, Hull WE, Haubner R, Würtele G, Spiegelhalder B, Bartsch H. Olive-oil consumption and health: the possible role of antioxidants. Lancet Oncol. 2000 Oct;1:107-12. doi: 10.1016/s1470-2045(00)00015-2. PMID: 11905662.
6. Samieri C, Féart C, Proust-Lima C, Peuchant E, Tzourio C, Stapf C, Berr C, Barberger-Gateau P. Olive oil consumption, plasma oleic acid, and stroke incidence: the Three-City Study. Neurology. 2011 Aug 2;77(5):418-25. doi: 10.1212/WNL.0b013e318220abeb. Epub 2011 Jun 15. PMID: 21676914.
7. Gonçalves M, Vale N, Silva P. Neuroprotective Effects of Olive Oil: A Comprehensive Review of Antioxidant Properties. Antioxidants (Basel). 2024 Jun 24;13(7):762. doi: 10.3390/antiox13070762. PMID: 39061831; PMCID: PMC11274152.