Is extra virgin olive oil really a health food?

Extra-virgin olive oil has long had a reputation as a health-promoting food.

With its supposed health benefits and anti -inflammatory properties, it is often recommended as a nourishing diet staples.

In fact, extra-virgin olive oil is an important part of the Mediterranean Department, which the US news and world report has ranked as the healthiest diet for years (1, 2).

However, extra-virgin olive oil is really as beneficial to health as believed? Let’s explore.

Background about Evoo and Health

Extra-virgin olive oil is an important source of fat in the Mediterranean. Olive trees have long delivered an important source of food and nutrients in this region (3).

Today, olive oil continues to supply useful plant connections and daily calories to people practicing this diet pattern that is rich in fruits, vegetables, whole grains, legumes, nuts with moderate consumption of fish, poultry and dairy. (4).

This oil is a rich source of enunctioned fatty acids (MUFAs). These fats can improve heart health by improving cholesterol and lowering inflammation (5, 23).

It also contains plant sterols (6). These can help block cholesterol absorption in the gut and the lower LDL (the “bad” cholesterol) (7). Mufas and sterols make up most of this oil. But smaller parts, such as antioxidant polyphenols, may actually be more responsible for its health benefits (1).

Polyphenols can play a role in preventing high blood pressure, stroke and heart attacks (8). They can also affect how genes are expressed, affecting inflammation and oxidative stress -key factors in heart -vessel diseases (8).

So consuming extra virgin olive oil regularly, especially as part of a Mediterranean style diet (1), has been associated with:

• Heart Health: It can support heart health by improving blood vessel functions, raising good cholesterol, lowering poor cholesterol and reducing inflammation. It can also help prevent blood clots by preventing platelets from sticking together.
• Lower blood pressure: Polyphenols in extra virgin olive oil can lower blood pressure. They can do this by revealing blood vessels and affecting blood pressure genes.
• Reduced inflammation: This oil lowers inflammation. It does this by reducing the proteins and chemicals that cause it.
• Metabolic health: These are polyphenols can improve carbohydrate metabolism. This can reduce the risk of type 2 diabetes and help with weight and cholesterol levels.
• Brain health: Polyphenols in extra virgin olive oil can lower Alzheimer’s risk by reducing oxidative stress and supporting brain function.
• Bowel health: Polyphenols in extra virgin olive oil can improve intestinal health. They can change the intestinal microbiota, increase intestinal immunity and increase good bacteria. Its compounds also have antimicrobial properties that can help fight harmful bacteria and viruses.
• Cancer Prevention: Extra virgin olive oil can reduce cancer risk. Its polyphenols can affect cancer -related genes, causing protective effects.

What the research says

Cardiovascular health benefits

Extra virgin olive oil can help prevent and control different conditions. However, a lot of research has focused on its potential heart health services.

A key study, 2018, frightened trial, tested over 7,000 people at high risk of heart problems (9).

It saw that a Mediterranean diet with extra virgin olive oil or nuts led to fewer heart problems, such as heart attacks and strokes than a low -fat diet (9).

Surprisingly, extra virgin olive oil seemed to have little or no effect on LDL levels in the frightened trial. “Although certain specific studies may be in conflict, I generally feel that there is good research to support LDL-reducing benefits of olive oil,” says MyFitnessPal dietitian Katherine Basbaum (17).

But it is important that it can help prevent LDL from undergoing a poor chemical process called oxidation (10).

LDL -oxidation is an important contributor to plaque structure in the arteries (atherosclerosis), an important factor in heart -vessel -s health (10).

A review of 2022 emphasized additional Extra Virgin Olive Oil’s key role in the Mediterranean diet and heart health. Its healthy fats and polyphenol antioxidants can help accommodate daily essential fatty acid and antioxidant needs (1). These are important for cardiovascular well -being (1).

However, Some studies suggest that consuming more extra virgin olive oil is not always better.

In 2024, a lawsuit in Journal of the American Heart Association Tested high (4 tbsp/day) versus Make extra virgin olive oil intake (1 tbsp/day) in a full food, plant -based diet. The Diet’s Heart Health Effects (11).

Both diets improved heart health compared to what people usually ate. However, the diet with less olive oil worked better to lower bad cholesterol (LDL), although the difference was less (11).

Based on their findings said the researchers The benefits of a Mediterranean diet may not come from olive oil. (11). But the study has restrictions, so more research is needed.

In low olive oil diet, most fat came from entire foods. These included avocado, nuts, seeds and olives. This meant that the diet had more fiber and unprocessed plant chemicals (11).

These “intact” nutrients from Whole Foods can help lower LDL cholesterol more effectively, but olive oil still seems to support heart health (11).

Evoo’s role in a balanced diet

Understanding how extra virgin olive oil fits into your diet is important to maximize its potential health benefits.

Look for “extra virgin” olive oil, which is less processed and contains more antioxidants than regular olive oil (12).

For benefits, people typically add 1 to 4 tablespoons of extra virgin olive oil to their food daily. It is considered safe, effective and well tolerated by most adults (1).

But olive oil contains many calories. Eating more calories than your body needs daily can contribute to unwanted weight gain.

So, Most people may want to limit their intake to 1 to 2 tbsp a dayUnless a healthcare person is raising otherwise.

Although it is likely to help, extra virgin olive oil is not the only reason for the health benefits of the Mediterranean diet. As mentioned, Whole Foods provides dietary fiber and other nutrients that are not found in olive oil.

So it is important to consider your overall dietary quality and balance when adding extra virgin olive oil to your daily routine.

Swap ultra-treated fat to healthy fats

A common recommendation is to limit saturated fat in your diet and swap next to healthy fat sources as extra virgin olive oil.

Health organizations still say to limit saturated fat in your diet. But research begins to show a more nuanced view, and official guidelines may soon change (13, 18). The effect of saturated fat on the heart health depends more on your dietary quality and the specific sources of these fats. (13).

The point is that not all sources of saturated fat are unhealthy. For example, eggs and unrefined coconut oil are treated minimal sources of saturated fat that are rich in nutrients and can offer health benefits (14, 15).

Saturated fat from processed foods can be worse than that of Whole Foods because it is refined and often comes with unhealthy ingredients (19). These include high amounts of added sugar, salt and other food additives (19, 20).

On the other hand, unsaturated fat is generally assumed to be healthier. But treatment and heating can harm them and create harmful compounds (21, 22). Refined seed and vegetable oils often found in processed and fried foods are the main examples of this (21, 22).

So instead of just focusing on reducing saturated fat intake, it may be more advantageous to replace fat from processed and fried foods with them from Whole Foods (13).

It is also important not to replace saturated fat in your diet with refined carbohydrates, such as foods made with flour, as this may be worse for heart health (13).

In the end, although the debate on saturated fat continues, the whole food fat is likely to pose different health risks than fat in ultra -processed and fried foods (16), such as:

• Processed meat
• Chicken nuggets and french fries
• Store -bought chips, biscuits and cakes

So consider replacing them with high quality sources for fat, including cold pressed, minimally processed oils and whole foods such as:

• Extra virgin olive oil
• Nuts
• Seed
• Avocado
• Greasy fish

The lower line

Extra virgin olive oil is rich in healthy fats and antioxidants.

It benefits health, especially when it is part of a balanced diet and replaces unhealthy fats, like those in ultra -processed foods.

But moderation is still important. Eating a lot of olive oil does not seem to provide extra benefits and can contribute to excess calorie intake.

More research is needed, especially on specific health results. But consuming extra virgin olive oil as part of a plant-rich diet, like the Mediterranean, is a wise choice for health and disease prevention.

The post is extra-virgin olive oil really a health food? first appeared on the MyFitnessPal blog.