Is the extra-virgin olive oil really healthy food?

Extraingingin olive oil has long held a reputation of health -promoting food.

With its alleged health benefits and anti -inflammatory properties, it is often recommended as a nutritious diet.

In fact, extra virgin olive oil is a key part of the Mediterranean diet, which has been ranked as the healthiest nutrition for years and worldwide reports (1,, 2).

However, is the Extra Virgin olive oil really useful for health as is believed? Let’s research.

Background evo -ai health

Extrainggin olive oil is the main source of fat in the Mediterranean diet. Olive trees have long provided an important source of food and nutrients in this region (3).

Today, olive oil still provides useful vegetable compounds and daily calories to people who practice this diet pattern, which is rich in fruits, vegetables, whole grains, legumes, nuts with moderate consumption of fish, poultry and dairy products. (4).

This oil is a rich source of monounsaturated fatty acids (MUFA). These fats can improve heart health by improveing ​​cholesterol and reducing inflammation (5,, 23).

Also contains herbal sterols (6). They can help block cholesterol absorption in the gut and lower LDL (“bad” cholesterol) (7). Mufas and steroli make most of this oil. But smaller parts, such as antioxidant polyphenols, could actually be more responsible for their health benefits (1).

Polyphenols can play a role in preventing high blood pressure, strokes and heart attacks (8). They can also affect how genes are expressed, which affect inflammation and oxidative stress – key factors in cardiovascular disease (8).

Thus, regular consumption of extra virgin olive oil, especially as part of the Mediterranean style diet1), was connected to:

• Heart health: It can support heart health by improving blood vessels functions, raising good cholesterol, reducing bad cholesterol and reducing inflammation. It can also help prevent clots in the blood by stopping platelets to combine.
• Lower blood pressure: Polyphenols in extra virgin olive oil can lower blood pressure. They could do this by relaxing the blood vessels and influenced by the genes of blood pressure.
• Reduced inflammation: This oil reduces inflammation. This makes a reduction in protein and chemicals that cause it.
• Metabolic health: Polyphenols can improve carbohydrate metabolism. This can reduce the risk of type 2 diabetes and help with weight and cholesterol level.
• Brain health: Polyphenols in extra virgin olive oil can reduce the risk of alzheimer with a decrease in oxidative stress and a supporting brain function.
• Bowel health: Polyphenols in extra virgin olive oil can improve bowel health. They can change the gut microbiot, enhance 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 the risk of cancer. Its polyphenols can affect the genes associated with cancer, providing protective effects.

As the research says

Cardiovascular health benefits

Extra virgin olive oil can help prevent and manage different conditions. However, a lot of research focused on its potential benefits for heart health.

A key study, trial for 2018, tested over 7,000 people with high risk for heart problems (9).

She saw that the Mediterranean diet with extra virgin olive oil or nuts led to less heart problems, such as heart attacks and strokes than a small fat diet (9).

Surprisingly, in a premime trial, extra virgin olive oil seemed to have little or no effect on LDL levels (9). “Although certain specific studies can clash, I generally believe that there are good research that supports the benefits of olive oil,” says MyFitnesspal dietitian Katherine Basbaum (17).

But what is important, it can help prevent LDL to pass a bad chemical process called oxidation (10).

Oxidation of LDL is a key contribution to the accumulation of plaque in the arteries (atherosclerosis), the main factor of cardiovascular health (10).

The 2022 review onwards emphasized the key role of extra virgin olive oil in the Mediterranean diet and heart health. Its healthy fats and polyphenolic antioxidants can help meet the needs for daily essential fatty acids and antioxidations (1). They are important for cardiovascular well -being (1).

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

In 2024. The trial in American Heart Association magazine Tested high (4 tablespoons/day) opposite low olive oil intake (1 tablespoon/day) in diet with entire food, vegetable diet. Tested the effects of the health of the heart of the diet (11).

Both child improved heart health compared to what people usually ate. However, diet with less olive oil looked better in lowering bad cholesterol (LDL), although the difference was smaller (11).

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

In a diet with small olive oil, most fats came from whole foods. They include avocado, nuts, seeds and olives. This meant that the diet had more fiber and unprocessed herbal chemicals (11).

These “untouched” nutrients from the Whole Foods can efficiently reduce LDL cholesterol, but olive oil seems to still support heart health (11).

Evoo’s role in a balanced diet

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

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

For use, people usually add 1 to 4 tablespoons of uncooked extra virgin olive oil daily. Considers it a safe, effective and good to submit to most adults (1).

But olive oil has high in calories. Eating more calories than you need your body every day can contribute to unwanted weight gain.

So, Most people may want to limit their entry to 1 to 2 tablespoons a dayUnless a healthcare professional advises differently.

Also, although it is likely to help, extra virgin olive oil is not the only reason for health benefits of Mediterranean diet. As mentioned, whole food provides nutritional fibers and other nutrients not found in olive oil.

So, it is important to consider your total diet quality and balance when adding extra virgin olive oil to your daily routine.

Replace Ultra processed fats for healthy fats

It is a common recommendation to limit saturated fats in your diet, alternating healthy fat sources such as extra virgin olive oil.

Health organizations are still saying that they limit saturated fats in your diet. But the research begins to show a tentable view, and official guidelines can soon change (13,, 18). The effect of saturated fat on heart health can depend more on your diet and specific sources of these fats. (13).

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

Saturated fat -based fats can be worse than that of WHOLE Foods because it is refined and often comes with unhealthy ingredients (19). They include large amounts of added sugar, salt and other food additives (19,, 20).

On the other hand, it is generally believed that unsaturated fats are healthier. But, processing and heating can damage them, creating harmful joints (21,, 22). Refined seeds and vegetable oils, often found in processed and fried foods, are the main examples of this (21,, 22).

So, instead of focusing only on reducing the intake of saturated fat, replacement of fat processed and fried foods with whole foods could be more useful (13).

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

Ultimately, although the discussion of saturated fats continues, whole food fats are likely to represent different health risks of fat in ultra -treated and fried foods (16), such as:

• Processed meat
• chicken nuggets and fries
• Chips, crackers and pastries purchased at a store

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

• Extra virgin olive oil
• Walnut
• Seeds
• Avocado
• Oily fish

Bottom line

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

They use health, especially when part of a balanced diet and replaces unhealthy fats, such as those in ultra -treated foods.

But moderation remains important. It seems that eating a lot of olive oil does not offer additional advantages and could contribute to the intake of excess calories.

Multiple research is needed, especially on specific health outcomes. But consuming extra virgin olive oil as a diet rich in a plant, such as a Mediterranean diet, is a wise choice for health and disease prevention.

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