Is Olive Oil Good For You?
You may be wondering, “is olive oil good for you?” The good news is that olive oil is not only delicious but it’s also very good for your health. It’s packed with heart-healthy monounsaturated fats and powerful antioxidants that do more than just taste great. Studies have shown that olive oil, particularly extra virgin olive oil over refined olive oil, has unique health benefits that can help protect against chronic diseases like diabetes and certain cancers. Emerging research has also shown that olive oil may play a role in brain health, including helping to prevent Alzheimer’s and reducing neuroinflammation. This article will explore the health benefits of adding olive oil to your diet.
What is Healthy Extra Virgin Olive Oil?
Olive oil is packed with incredible health benefits. EVOO, in particular, contains high levels of antioxidants and polyphenols, which are natural compounds that act as protective shields for your cells. These properties can help protect against oxidative stress and potentially reduce cancer risks. EVOO has also been shown to improve cardiovascular diseases by helping to lower blood pressure, reduce inflammation and improve cholesterol levels.
But what about other cooking oils? Choosing a healthy option can be overwhelming with options like vegetable oil, coconut, canola, grapeseed and even avocado oil. Each offers its own flavor, nutritional value and smoke point. However, not all oils have equal health benefits. For example, vegetable oil has a high smoke point and is very versatile for cooking but it’s also highly processed and lacks many nutrients. Coconut oil is often considered a healthy option but only has a smoke point of 350°F, which limits its use for high-heat cooking. Avocado oil has a high smoke point and nutrient-rich profile, making it a solid choice, but EVOO reigns supreme due to its unparalleled nutritional benefits.
Choosing the right bottle of olive oil at the grocery store can also be tricky. Olive oil fraud is a real problem, with many bottles having misleading labels or containing oils that are sourced from multiple regions, which can affect the quality and nutritional value of the oil. When shopping, it’s best to look for high-quality certified brands that are transparent about their sourcing and production processing. Look for seals from the California Olive Oil Council (COOC) and the Olive Oil Commission of California (OOCC) to guarantee authenticity and quality. These organizations enforce rigorous standards and testing, so you can trust you are getting the real deal.
Does Olive Oil Have Saturated Fat?
Both extra virgin olive oil and regular olive oil are low in saturated fat and rich in monounsaturated fats, particularly oleic acid. These healthy fats can reduce inflammation and lower levels of bad cholesterol. Monounsaturated fats are also heat-resistant, making extra virgin olive oil a great and healthy choice for cooking.
Is Olive Oil a Good Fat?
Olive oil is a good fat. Unlike trans fats and saturated fats commonly found in fast food, olive oil contains healthy fats that are good for your overall health. Research has shown that olive oil can increase HDL cholesterol levels — the “good” cholesterol — while simultaneously lowering LDL — or “bad” cholesterol.
Unlike refined olive oils, which are processed and strip away nutrients, extra virgin olive oil, like Cobram Estate EVOO, is cold pressed to preserve its high levels of monounsaturated fats and polyphenols, which support heart health. Choosing EVOO over virgin olive oil or regular olive oil will provide the most health benefits.
Does Olive Oil Have Antioxidants?
Olive oil is packed with antioxidants and anti-inflammatory properties. While both regular olive oil and extra virgin olive oil contain antioxidants, EVOO is the clear winner. Extra virgin olive oil contains higher levels of polyphenols, vitamin E and oleocanthal, which protect against inflammation and chronic diseases. These antioxidants can help protect cells from oxidative stress, providing the power to potentially lower the risk of cancer and heart disease.
How to Incorporate Extra Virgin Olive Oil (EVOO) into Your Everyday Life
There are so many health benefits of extra virgin olive oil, especially if you’re looking to follow a Mediterranean diet. Here are some easy (and tasty) ways you can incorporate EVOO into your everyday life. Make sure that you’re using certified extra virgin olive oil to get the most nutrients and health benefits. Experiment with different types of olive oils to add to your favorite salads, on top of grilled vegetables or grilled fish. Swap out lower-quality oils like vegetable oil for EVOO. Plus, extra virgin olive oil can also be a great substitute for butter for people who love to bake.
Cobram Estates offers a wide variety of award-winning extra virgin olive oil choices and flavor profiles, from our Everyday Essentials line to our flavorful Artisan Collection line. Need some inspiration? Check out our olive oil recipes to discover creative ways to incorporate Cobram Estate EVOO as part of a heart-healthy diet.
Frequently Asked Questions about EVOO
Yes, olive oil is the healthier option because it contains more antioxidants and heart-healthy monounsaturated fats. Butter is high in saturated fat and has been linked to an increased risk of heart disease and other health problems. The quality of olive oil plays a big role in its nutritional value, and choosing a certified EVOO will provide the most health benefits.
First and foremost, EVOO is renowned for its positive impact on heart health, studies show it can lower LDL cholesterol levels and regulate blood pressure. Its anti-inflammatory properties help combat chronic inflammation, reducing the risk of various diseases, including cancer. Research also shows EVOO may also support brain health, potentially lowering the risk of cognitive decline.