Extra virgin olive oil can cut your risk of dying from heart disease, cancer, study shows

A question for trivia lovers: What is the world’s largest permanent crop?

Olive trees. Not too surprising since there is a 3,000-year-old olive tree in Crete that is still producing olives.

Another interesting fact is what the word extra means in extra virgin olive oil (EVOO). With olive oil, virgin means cold pressed and unrefined. Extra means special and signifies that the EVOO is of better quality, not more unrefined. If a label states olive oil, it is a blend of cold pressed and processed olive oil. Processed olive oil has reduced omega 3 fatty acids and antioxidant content.

Research has repeatedly shown that EVOO not only adds flavor but is a health-promoting choice.

The most recent contribution is from the January 2022 Journal of the American College of Cardiology. Data analysis from the 28-year follow-up of the Nurses’ and Health Professional Followup Study found that 1/2 tablespoon of olive oil per day is associated with lower risk of cardiovascular disease mortality, cancer death, neurodegenerative diseases and death and respiratory disease mortality.

This could be based on olive oil decreasing blood pressure and oxidative stress, improving lipid profiles and increasing insulin sensitivity. An important caveat is to have EVOO replace butter, margarine and mayonnaise for the best health promotion. Also store your olive oil away from light, heat and oxygen to prevent rancidity.

Drinking olive oil is becoming a “thing.” Some celebrities and TikTok influencers extol the virtues of their morning EVOO shot and are even selling oil made for drinking. There is no research on differing health benefits of drinking vs. eating olive oil and all the positive research results are based on dietary intake.

EVOO is fine for cooking. An article in Acta Scientific Nutritional Health from 2018 looked at oxidative stability for a number of cooking oils and concluded that “EVOO has demonstrated to be the most stable oil when heated, followed closely by coconut oil and other virgin oils such as avocado.” Sheah Rarback MS, RDN is a registered dietitian nutritionist in Miami. Contact her at srarback@hotmail.com