Shredded Sprout Salad Recipe

Olive Oil: Why It Stands Above the Rest

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.

Healthy Fats and Oils

Much of the information regarding dietary fat intake is confusing and conflicting. Many people attempt to avoid all fats because they are misinformed. Approximately 95% of the U.S. population does not consume the right kinds of fats and oils to stay healthy. They eat refined, processed, overheated, hydrogenated and solvent-ridden oils and fats.

To reach optimal health, avoid chronic disease, and to slow the aging process, you must eat the right kinds of fats and oils. Essential fatty acids is the term used to describe the “right kind” of fats and oils. They are essential because the body needs them but cannot make them, so we must obtain them from food and or supplements.

Essential fatty acids are the building blocks of all of our cells, especially the cell membranes (the outer layer of the cell). Cell membranes are critically important because all the nutrients your cells need and all the toxic waste products they produce need to pass through the cell membranes. If you eat the right kinds of fats and oils, your cell membranes can properly regulate the passage of these nutrients and waste products.

Eating unhealthy fats leads to the cell membranes becoming clogged and inflamed, causing them to work against you. When your cell membranes are not working correctly, your cells will malfunction, which can manifest into just about any disease. The ingestion of unhealthy fats also puts a strain on our organs, especially the primary detoxification organs, namely the liver and gallbladder, kidney, colon, and lungs. In addition, a growing body of medical evidence indicates that consumption of processed oils and trans fats raise levels of LDL and reduces levels of HDL. This double whammy often increases the risk of atherosclerosis (hardening of the arteries), which itself is an independent risk factor for heart attacks, dementia, strokes, and many other health issues. Unhealthy fats are also suspected of causing certain cancers, including breast cancer.

What Foods Contain Processed Oils and Trans Fats?

Processed oils and trans fats are commonly found in foods like: shortenings, margarine, cakes, cookies, crackers, pretzels, snack foods, fried foods, many breads, baked goods like donuts and pastries, as well as other processed foods. In addition, small amounts of trans fatty acids occur naturally in various meat and dairy products.

Trans fats are produced when liquid vegetable oils undergo a food refining process called “hydrogenation.” During this process, hydrogen is added to make the oils more solid. Food manufacturers produce these “hydrogenated vegetable fats” (also known as trans fats or trans fatty acids) because they deteriorate at a slower speed, thus permitting food products a longer shelf-life.

What are the Healthy (Essential) Fats?

The two basic categories of essential fatty acids are: Omega-3s and Omega-6s. Achieving a favorable omega-3 to 6 ratio is crucial for reducing inflammation and maintaining overall health. Omega-3s and 6 both have health benefits, but it is important to intake them in the correct balance, otherwise you may be prone to various health disorders. Consuming a balanced ratio of omega-3 and 6 is key for maintaining a healthy heart, brain, nervous system, and joint health. The ideal ratio of omega-3 to omega-6 is a topic of debate, however, research shows that the common recommendation is to aim for a ratio between 4:1 and 1:1 of omega-3 to omega-6, however, the current Western diet ranges between 20 and 30:1 diet in favor of omega-6, which is not good for health and can promote many issues (1). It is estimated that approximately 90% of Americans are deficient in omega-3s. In general, we consume too much omega-6 fat and not enough omega-3 fat. Unfortunately, many of the oils high in omega-6 are often heavily processed and can cause imbalances and harm to our bodies.

The primary sources of omega-6s are corn, soy, canola, safflower, cottonseed, and sunflower oils. They are also found in raw nuts and some seeds. These oils are overabundant in the typical diet, which explains our excess omega-6 levels.

Omega-3s are typically found in Alaskan salmon, sardines, mackerel, lake trout, flaxseeds, chia seeds, walnuts, and cod liver and krill oils. Supplementing with omega-3 oils is often required to ensure the optimal daily dose. This is especially needed for those who do not consume adequate amounts of fish high in omega-3s. For vegetarians and vegans there are plant-derived omega-3 supplements.

The benefits of consuming a diet that is balance with omega-3 and omega-6 essential fatty acids include: radiant skin, increased stamina, improved brain function, (the brain is approximately 60% fat), improved digestion, healthier joints, stronger bones, hormone balance, lower glycemic index, lower triglycerides and cholesterol, better sleep, healthy hair and nails, to name a few.

Key Takeaway: Increase your intake of Omega-3s and decrease your intake of Omega-6s!

Cooking with different oils and smoke point

When cooking with different oils, it is important to consider their smoke point. The smoke point is the temperature at which an oil or fat begins to break down and produce visible smoke. When heated beyond its smoke point, the oil undergoes chemical changes such as degradation, polymerization, and oxidation, which can produce unpleasant flavors, decrease nutritional value, and release potentially harmful compounds.

Olive oil is renowned for its health benefits, particularly in Mediterranean cuisine, where it is a staple. Its high monounsaturated fat, linoleic acid, and polyphenol content have been associated with various health benefits, including reduced risk of heart disease and inflammation. However, since olive oil typically has a low smoke point, when cooking with it, it is best to mix it with avocado oil, which has a higher smoke point. This prevents the olive oil from burning and losing its taste and nutritional value. Ideally, olive oil is best to use without heat, such as in salads, sauces, or mixed in with foods after cooking.

There are other oils that are more heat tolerant than olive oil, including coconut and grapeseed oils. That said, even these oils should be cooked in low to moderate heat, and never in high heat. High heat increases dangerous free radical production, even with heat tolerant oils. It is best to avoid fried foods.

Essential fatty acids can turn rancid very quickly. For this reason, they should be kept away from sunlight and excessive heat. Also, they are destroyed by commercial processing, so always buy UNREFINED, COLD-PRESSED oils. Finally, pesticides often gather in fats and oils, so buy ORGANIC whenever possible. When purchasing oils, particularly olive oil, make sure the oil is dark (usually green in color) in color. On the other hand, light oils, pale yellow in color, are almost always highly refined. High quality oils should be sold in a dark bottle.

Key Takeaway: Use unrefined, cold-pressed, organic oils.

NEVER RECYCLE ANY OILS – once you cook with any oils, they must be discarded. Recycled oils are highly inflammatory.

One delicious way to add Omega-3’s to your diet is by adding this flax/olive oil dressing to your salads:

Please note: This dressing must be refrigerated and never heated or used for cooking.

1 cup olive oil – should be dark in color and in a dark bottle
1 cup flaxseed oil
3 cloves garlic (finely chopped)
½ teaspoon sea salt
**4 finely chopped kalamata or green olives
Black pepper to taste
**Optional

Best oils for cooking – most heat tolerant
• Avocado oil – we recommend Avohass, as it is unrefined, cold-pressed, and organic
• Coconut oil – we recommend Nutiva -choose the unrefined, cold-pressed, and organic version

Best oils for dressings, drizzling, and dips
• Olive oil – should be dark in color and in a dark bottle. We recommend Spectrum Culinary or Sky Organic, as they are unrefined, cold-pressed, and organic.
• Flaxseed oil (do not heat) – we recommend Barlean’s, as it is cold-pressed, unrefined, and organic

Oils to avoid
• ALL processed oils
• ALL margarines and margarine-based spreads
• Partially hydrogenated oils (including hydrogenated palm oil)
• Trans fats
• Vegetable shortening
• *Vegetable oils:
Canola oil –always GMO.
Cottonseed Oil – heavily processed, probable GMO
Corn oil – heavily refined and processed, high in Omega 6, probable GMO
Soy or soybean oil – heavily processed, probable GMO
• Some popular brands to avoid are Wesson, Crisco, Mazola, Hy-Vee, Smart Balance
• Also avoid any oils that contain artificial flavorings, colorings, and preservatives—always read the labels

*Modern vegetable oils go through a process of caustic refining, bleaching, and degumming, all of which involve high temperatures, or chemicals and solvents of questionable safety.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/#:~:text=Up%20until%20about%20100%20years,perpetuates%20chronic%20low%2Dgrade%20inflammation.