Four (and More) Health Benefits of Olive Oil

If olive oil only tasted great and had as many versatile uses as it does, that would be enough. But no, this magical elixir also has numerous health benefits, backed by science, to help you stay in the best shape of your life.

All vegetable oils, corn oils, peanut oils, and canola oils use high heat and chemical processing to extract oils from the seeds. Olive oil, on the other hand, is one of the very few that doesn’t require this method. The oil simply comes from the juice of the olive fruit, separated from water by a centrifuge. 

It’s as natural as it gets.

This process preserves nutrients and avoids contamination from harmful substances, making olive oil the healthiest option of any oil—by far.

Olive Oil Relieves Inflammation

Because olive oil is high in monounsaturated fats called oleic acid, unlike most other oils, it’s recommended as a diet staple. Studies suggest that oleic acid can help reduce inflammation, which is prevalent in those battling arthritis.

It also contains antioxidants like oleocanthal, which has similar properties to ibuprofen. 

Ask your doctor if olive oil is right for you.

It Can Help Combat Heart Disease

Heart disease is the leading cause of death in the United States, with one out of every four deaths being attributed to it in some way. 

Enter olive oil.

According to a 2018 study, people who ate a Mediterranean-style diet that included 4+ tablespoons of olive oil per day had a lower risk of developing cardiovascular disease, and their combined risk for heart attack, stroke, and death from heart disease was around a 30% lower than people who ate a low-fat diet.

It’s also been linked to improved cholesterol levels and reduced blood pressure, frequently cited as contributing risk factors to heart disease. In one study, olive oil reduced the need for blood pressure medication by 48%.

It Reduces the Risk of Stroke

Right behind heart disease in common causes of death in developed countries is stroke.

The benefits of olive oil in preventing strokes are among the more widely studied of its health properties. According to one meta-analysis of 32 studies that included 841,211 subjects, regular consumption of olive oil can reduce the risk of stroke by 83%. Another investigation of 38,673 concluded that a 25 gram increase in olive oil consumption can reduce it by as much as 74%.

It Can Help in the Fight Against Cancer

Cancer sucks, and it’s likely we all know someone who has been touched by this debilitating disease. It’s one of the most common causes of death in the world, but more and more studies are showing that olive oil has anti-cancer properties that can aid in the fight.

Mediterranean countries have a lower risk of certain types of cancers, and researchers believe they have olive oil to thank for that.

Due its antioxidant properties, olives can help reduce damage due to cancer-causing agents like free radicals. Test-tube studies have suggested that compounds in olive oil can fight cancer cells.

That’s Not All Folks

The benefits of olive oil don’t end there. 

It contains many nutrients that can kill harmful bacteria, promoting things like good gut health by eliminating Helicobacter pylori, which can cause ulcers and even cancer. Just 30 grams of olive oil, or about 2 and ¼ tablespoons, can prevent infection in 10-40% of people.

It’s been linked to beneficial effects on blood sugar and insulin sensitivity, reducing the risk of type 2 diabetes by over 40%.

And, although research is still limited in this area, one study suggests it could potentially act as a mechanism against Alzheimer’s disease.

Based on the copious amount of research done in this area, olive oil’s reputation as a super food is well earned.

The evidence is clear: when choosing a food oil, olive is always the healthiest option.