Olive Oil- A ‘Healthy’ Fat

The Romans, Greeks and Egyptian’s called it ‘liquid gold’. They treated it as their prized possession and cherished it as a gift from the Gods since ancient times. For more than four thousand years, the olive tree has been a symbol of abundance, peace, and longevity and has been used for food, medicine, magic, beauty, and divine rituals. Today, it is revered for its exceptional health benefits.

Olive oil is a part of the staple diet of people belonging to the Mediterranean region. It might seem ironical, but the health benefits of olive oil actually come from its fat component, thus making it one of the healthiest fats anyone can consume. Although it is a known fact that too much fat can make one obese, as well as contribute to heart disease, many people don’t realize that too little fat is not healthy either. Our bodies require enough essential fatty acids to function properly and stay healthy.

Olive oil contains a high proportion of monounsaturated fatty acids and anti oxidants that make it a very healthy fat to consume. Doctors are increasingly recommending the use of olive oil in daily cooking, a factor that is propelling its sale in countries across the globe.

Types Of Olive Oil

Olive oil is available in four different forms, they being:

1. Extra Virgin Olive Oil

This is made from the first press of the best olives and is the richest in taste and colour. It is the highest quality and also the most expensive, therefore the best extra virgin olive oils are often used to drizzle over salads and finished dishes or dips for bread rather than cooking.

2. Virgin olive oil

This is a high quality oil that is also made from the first press of the olives but contains a little less acidity than the extra virgin, and can be used for cooking because it is less expensive yet still has a great taste.

3. Olive oil “Pure Olive Oil”

This is made from the second press of the olives and then is filtered and refined. It does not have the same rich flavour of the higher quality varieties but is much less expensive; therefore, if price is a concern this is a good choice of oils for cooking.

4. Light Olive Oil

The term “light” only describes its taste and does not imply it has less fat or calories. This is the lowest quality oil and therefore is also the cheapest. It is made from the last press of the olives and blended with other light oils, such as Canola. This oil is great for those who want to enjoy the health benefits of olive oil without the heavy taste of the other olive oils.

Health Benefits Of Olive Oil

Olive Oil and Heart Health

Olive oil contains monounsaturated fats that are known to reduce LDL ‘bad’ cholesterol levels and increase HDL ‘good’ cholesterol levels. CARDIO2000 case-control study, published in Clinical Cardiology revealed that relying only on olive oil might cut one’s risk of coronary heart disease almost in half. The study proposed that a compound called ‘oleuropein’ in olive oil prevents particles of LDL cholesterol from being oxidized and therefore make them incapable of attaching to the walls of arteries. An inability to attach to arterial walls reduces the formation of atherosclerotic plaques and eventually reducing the risk of cardiovascular disease. For this reason, olive oil is also called ‘super food’ for the heart.

Olive Oil And Cancer Inhibition

Oleic acid, a monounsaturated fatty acid found in olive oil, has the ability to reduce the affect of an oncogene that accelerates growth of breast cancer tumours in women. This property of olive oil was elucidated in a study published in the January 2005 issue of Annals of Oncology, which also stated that oleic acid when combined with drug therapy encouraged the self-destruction of aggressive, treatment-resistant cancer cells thus destroying the cancer.

Ever since, use of olive oil has been positively indicated in treating colon and prostate cancers as well.

Olive Oil and Glucose Regulation

A low-fat, high-carbohydrate diet with olive oil is best for diabetics or those at a high risk of developing diabetes as studies have shown that this kind of diet has superior blood sugar controlling properties. Additionally, a good diabetic diet with some olive oil added helps to keep triglyceride levels low. Triglyceride levels tend to be high in diabetic patients, which is a problem since high levels also contribute to the development of heart disease.

Olive Oil And Osteoporosis

Early studies revealed that two olive polyphenols, oleuropin and hydroxytyrosol, greatly lessen the inflammation-mediated bone loss involved in osteoporosis.

There is much more to olive oil benefits. It’s great for skin and hair care, used in natural remedies, and is a more versatile cooking oil than one may think. Olive oil is truly a gift from nature and one must incorporate it into daily eating and enjoy its versatility in taste and health benefits.

Article by Snigdha Taduri for Biomed-ME