Olive Oil Health: Which Olive Oil Is Best for You?

Dear Visitor,

I am really happy you are reading this article; it means you are interested in taking care of your arteries and your heart in a natural way. And this is a step in the right direction towards health.

And allow me tell you that olive oil, along with a low saturated fat diet and walking briskly most days of the week, can help you taking care of your arteries.

I hope this article reinforces your faith in olive oil as a natural way to achieve health and stay healthy; I also hope it becomes an important part in your diet. This is the purpose of this article.

If you would like to further read on the benefits of the Mediterranean Diet, check out this article on Fruits and Hypertension

I would really appreciate if you let me know your ideas about this information. In the meantime, I wish you the best in your pursuit of health and happiness.

Emilia Klapp, BS, RD.

For centuries, olive oil has been a major player in the low incidence of heart disease and artery damage among Mediterranean populations. Extensive research has shown that olive oil not only can prevent damage to the arteries but can also reverse high levels of cholesterol in the blood and lower high blood pressure, a major risk for strokes.

In a study conducted by Montoya and associates, the participants followed four types of diets for a five-week period:

1. One diet was rich in saturated fat
2. One in polyunsaturated fat (sunflower oil)
3. One in monounsaturated fat (extra virgin olive oil)
4. One in omega-3 fatty acids from fish.

The study showed that when people followed the diet rich in extra virgin olive oil, their levels of bad cholesterol went down and their blood pressure decreased 5 to 6 percent.

You probably have noticed that the type of oil in this diet was extra virgin olive oil. We know that olive oil is irreplaceable when it comes to the heart because the main fat in olive oil is monounsaturated, the type that doesn't get stuck in the arteries.

We also know that all olive oils have about the same proportion of monounsaturated fat. Then, why buying extra virgin olive oil when it is more expensive than refined olive oil? Two major reasons:

Reason 1. Refined olive oil is loaded with chemicals

Thousands of years ago, the olives were crushed by hand in spherical stone basins; today, in a similar method, olives (with pits) are pounded and crushed using mechanical techniques. The oil produced in such a way (cold) is the extra virgin olive oil, the natural juice from the olives. It preserves the unique flavor, smell, and healthy properties of the fruit.

The solid residue that remains after the first extraction is sent back to the press to be beaten again and be exposed to different heat levels and chemical procedures. It is neutralized with sodium hydroxide, passed through charcoal filters, and extracted with hexane at low temperatures. The resulting oil lacks color and aroma, and has lost most of its antioxidant properties. That's why these second extractions are not recommended for consumption. With time, the use of oils that have been subjected to chemical agents may have a toxic effect on our bodies.

Reason 2. Extra virgin olive oil contains more antioxidants than refined versions

Countless studies conducted to examine the activities of some minor compounds in olive oil have indicated that they are strong antioxidants and potent free radical scavengers.

Free radicals are highly unstable and destructive molecules that subject our cells to oxidative stress, continuous damage that eventually kills the cells. When radicals kill or damage enough cells in an organism, the organism ages and eventually dies.

The antioxidants in olive oil are found in larger amounts in extra virgin olive oil than in refined olive oils. Let's take a look at some of them.

Vitamin E (tocopherol). Olive oil contains alpha-tocopherol or vitamin E, the tocopherol with the highest natural antioxidant activity and one of the most effective defenders against oxidation in our cell membranes. Consistent evidence shows that people with low levels of vitamin E in the blood have more damage in the arteries than people with an adequate amount.

On average, the amount of vitamin E in the oil is about 24 to 43 milligrams for each 100 grams of oil. A tablespoon of extra virgin olive oil contains 1.6 milligrams (2.3 IU [International Units]) of vitamin E, providing 8 to 15 percent of the recommended daily intake.

Polyphenols: tyrosol and hydroxytyrosol. Extensive research shows that polyphenols are potent antioxidants and inhibitors of free radical "attacks." Tyrosol is quite stable and is able to undo oxidation of LDL cholesterol.

Hydroxytyrosol is an efficient trash picker of free radicals and it contributes to the shelf life of the oil, delaying its auto-oxidation. Based on some studies, on average, these compounds in olive oil account for the following approximate levels:

1. Extra virgin olive oil: 4.2 milligrams for each 100 grams
2. Refined olive oil: 0.47 milligrams for each 100 grams

As you can appreciate, there is a big difference between the amounts found in
extra virgin olive oil and refined oils.

Hydrocarbons: squalene. The major hydrocarbon in olive oil is squalene, another powerful antioxidant. One study shows that the average intake of squalene is 30 milligrams per day in the United States. The intake in the Mediterranean countries can reach 200-400 milligrams per day. The dose of squalene found in olive oil is approximately as follows:

1. Extra virgin olive oil: 400-450 milligrams per 100 grams
2. Refined olive oil: 25 percent less than extra virgin olive oil

Buying extra virgin olive oil may be a little more expensive, but in the long run you may save a lot of money and a lot of grief. And if you already have an artery condition, make olive oil your main source of fat. You should care for your arteries as you would care for your baby and olive oil will help you do that.

Scientific studies have associated the Mediterranean diet with a healthy heart. To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; I would help you apply these Mediterranean principles into your life and those of your love ones. It would help you understand everything you need to know about olive oil health