Olive Oil

Most of us know or have heard of olive oil being a “good fat”. But why all the attention on olive oil and the Mediterranean diet? First let’s look at where olive oil comes from. Olive oil is made from olives (duh!). Once the olives have been picked they are then pressed (usually with a millstone). Most of the world’s olive oil is produced in the Mediterranean area, with Spain actually producing the highest percentage. The International Olive Oil Council (IOOC) defines quality standards and monitors authenticity. Most of the world’s olive oil is produced in IOOC nations. The U.S., however, does not belong to the IOOC. The USDA sets its own standards. Virgin oil is produced physical and not chemically. It has no processing (or at least it’s not supposed to) except for washing, decanting, centrifuging, and filtering. Virgin olive oil has an acidity of less than 2%, whereas extra-virgin olive oil has 0.8 or less percent. A sign of a good olive oil is a peppery aftertaste (which comes from the antioxidant tocopherol). Extra-virgin olive oil is considered superior because it contains the most polyphenols.
Olive oil high in polyphenols helps prevent cell aging and osteoporosis, as well as improving the lives of those with oxidative stress. In addition, olive oil has a great track record with heart disease and cancers. A six year study based on a Mediterranean-style diet showed that olive oil can reduce the risk of mortality by 50%. Another startling number is a case study which showed olive oil can lower risk for coronary heart disease by 47%! How is olive oil able to benefit the heart so much? Monounsaturated fats (like olive oil) are less likely to oxidize LDL (“bad” cholesterol), therefore cholesterol is less like to stick to the artery walls and form plaque, which ultimately leads to heart disease and stroke. Now for cancer! Oleic acid (main monounsaturated fatty acid) reduces Her-2 neu oncogene. This is associated with aggressive growth of breast cancer tumors. In addition most current research shows that olive oil consumption can reduce the risk of colon cancer.
Most notably are olive oil’s anti-inflammatory properties. Belly fat is associated with metabolic syndrome, obesity, and an increased risk of heart disease. Studies showed that a Mediterranean diet (with olive oil) was better at reducing belly fat than a high carbohydrate diet. Olive oil increased adiponectin, which, regulates sugar and metabolism, improves insulin sensitivity, and has anti-inflammatory effects. Less inflammation lowers asthma and rheumatoid arthritis rates, along with other chronic diseases. Polyphenol (oleuropin and hydroxytyrosol) lessen inflammation, therefore helping prevent bone loss and osteoporosis. Hydroxytyrosol prevents LDL oxidation, and platelet build-up. Also it is able to freely enter cerebrospinal fluid; it is beneficial to Alzheimer’s, Parkinson’s, and other degenerative diseases.
My advice for selecting oil is to look for an extra-virgin olive oil. They’re less processed. I like olive oil from the Mediterranean because they’re a quality, fresher grade of oil (note they are pricier). Cheap or less expensive brands from the grocery are usually lacking in the beneficial polyphenols. I like one’s from the Italian region, especially the Olio Beato (it contains high concentrations of hydroxytyrosol, therefore it’s great to fight inflammation, take with fish oil for even greater benefits). Good olive oil is characterized by a peppery aftertaste and should be smooth and almost buttery.