Olive Oil Benefits

Blog originally posted through WellCats Newsletter

Research has shown that populations consuming a Mediterranean-style food pattern have lower incidences of cancer and cardiovascular disease. The health-conferring benefits of the Mediterranean lifestyle are mainly a result of high consumption of fish, fruits and vegetables, and fiber. However, more recent investigation has focused on other important factors as well, such as the use of olive oil. Both olives and olive oil contain substantial amounts of compounds deemed to have health promoting benefits. The Mediterranean food pattern and consumption of olive oil have together been connected to a reduced risk of all-cause mortality, cardiovascular mortality, and cardiovascular events in many studies. While a lifestyle that includes regular physical activity and healthy eating are essential components to long term health, the use of olive oil as the main source of fat in many European countries may also be adding additional benefits. It is important to note that not all olive oils are created equal. Therefore, it is important when choosing olive oils to know best practices that will ensure high quality selection. Below are some tips to help navigate olive oil and choose the best quality oils to help optimize your health.

Tips for Quality Olive Oil

1. Extra-Virgin Olive Oil is best. Generally, olive oil is simply the oil obtained from the fruit of olive trees. There are different varieties of olive oil distinguished not by the type of olive used, but by the process used to extract the oil, any use of additives, and the level of free oleic acid contained in the oil. Extra-virgin olive oil is an unrefined oil and the highest-quality olive oil available. There are very specific standards oil must have to receive the label "extra-virgin." Due to its minimal processing, the oil generally has more olive taste and is not treated with chemicals or altered by temperature.

2. Read the label. Even if it’s written in another language, try to identify the harvest date or “use by” dates. Better quality oils will have their harvest date on the bottle. The younger and more fresh the oil, the better the taste and health benefits. In the case of olive oil, older is not better.

3. Avoid anything in a clear glass bottle. Light will oxidize olive oil. As a result, the oil inside will likely lose most of its flavor and aroma. Instead, opt for extra-virgin olive oil in dark glass bottles.

4. The term “cold pressing,” is redundant. Extra-virgin oil must come from the first pressing, which must be accomplished with no added heat.

5. Heat is not your friend. Keep your bottles cool, and in a dark environment. Avoid putting your oil bottles near the oven. It can degrade your oils faster.