The Olive Oil Quality Stamp
Olive oil is one incredible piece of wonderment. It is has been included in research for decades and time and again, it rains supreme as a beneficial fat that we need. The primary lipid (fat) is what is known as a monounsaturated fat. Olive oil brings benefits like combating inflammation, improving cardiovascular health, increasing brain function (also brain development), and a host of other benefits, we will dive into. The biggest issue with olive oil? The quality of the oil may be compromised, if it isn’t a good source.
The Mediterranean Diet
Olive oil is a powerful fat. It is well known for its inclusion as a staple in the Mediterranean diet. This way of eating has been renowned for decades for its health benefits, and for good reason. Countless studies have been done and have proven results. They focus a decent amount on lipids in their nutrition, up to 40%! But fat is bad, said the expert. Alright, continue to follow the cherry-picked research from Ancel Keys, done in the 1960s, that demonized fat and began a decade’s worth of damage. The research of which was done with margarines and high trans fat additives, then framed saturated fat as the culprit for disease. Anyways, back on track. Fatty fish, olives, feta, nuts, avocados, and our star of the show, Extra Virgin Olive Oil (EVOO). Now that we aren’t afraid of this little fella, let’s dive into the benefits.
Benefits of Olive Oil
The primary fat in olive oil is monounsaturated fat, specifically oleic acid. This accounts for about 70-80% of its total fat content, making olive oil one of the richest dietary sources of this heart-healthy lipid. The remaining fats include smaller amounts of saturated fats, polyunsaturated fats, and antioxidants like polyphenols that enhance their stability and benefits. The benefits are extensive, and the research spans over 60 years.
Heart Health:
- Lowers blood pressure by 5-10%, reducing cardiovascular disease risk by up to 30%.
- Lowering systolic blood pressure by 2–5 mmHg in hypertensive individuals, enhances endothelial function for better vascular health.
- Decreases Overall and CVD Mortality
- Higher intake (≥0.5 tbsp/day) correlates with 19% lower all-cause mortality and 19% reduced CVD death risk, per large US and European cohorts.
- Enhances Longevity in High-Risk Groups
- In trials like PREDIMED, EVOO-supplemented diets reduced major CV events by 30% in at-risk adults, with benefits persisting across diverse populations
Anti-Inflammatory and Antioxidant Effects: Polyphenols combat oxidative stress and chronic inflammation. Key drivers of atherosclerosis. Potentially cutting inflammation markers by up to 20% with daily intake.
Anti-Inflammatory Effects:
Suppresses pro-inflammatory pathways:
Mimicking NSAIDs (ibuprofen) to ease chronic conditions like arthritis without gastrointestinal side effects (ulcers). The key compound is oleocanthal, a phenolic compound in EVOO, which inhibits COX-1 and COX-2 enzymes, similar to the pharmacodynamics of ibuprofen, providing pain-relieving and anti-inflammatory effects in the body. Just for giggles here, Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, and naproxen are directly linked to:
Negative Effects of NSAIDs:
– Gastrointestinal bleeding and ulcers due to suppression of prostaglandins, needed for the protection of the stomach lining.
– Alters gut bacteria, linking to increased risk of infections (2020 Gut trials with fecal matter, microbiota shifts after 1-2 weeks of use.)
– NAFLD (non-alcoholic fatty liver disease. It’s on the rise like we’ve never seen before due to high NSAID use and processed foods. A buildup of fat and oxidation in the liver.
-Not to mention kidney damage, reduction in the ability to repair cartilage, and allergic reactions in some individuals.
But we’re told, “No, ibuprofen doesn’t do that. It won’t raise liver enzymes or cause ulcers; there’s no need to look.” Come on, based on intuition and a greasy magazine article?
So, remove some drugs and add olive oil.
Alright then, how do you find out if the mob has cut your olive oil with cheap, processed seed oils? (80% of imported olive oil is tainted)
Here, check this for Olive Oil quality:
-Seals & Origin- IOC/EU PDO/PGI (Protected Designation of Origin) or USDA Organic; single-origin (Product of Tuscany), instead of vague “Product of Italy.”
– Avoid plastic and clear bottles. Olive oil is very sensitive, so it must be in a dark bottle, preferably glass. Fats will soak up nasty plastic chemicals when they come in contact. So if you want to go cheap, get “olive oil” that is cut with soybean oil, with a side of PFAS, go for it. But the investment into yourself for quality nutrition is an easy choice over a pharmacy run every week to get more meds.
– Find a single source on the bottle. If it has a “movie credit” like list of countries on it, I.e.“product of Argentina, Italy, Portugal, Tanzania, Venezuela,” well then, where is it from? The world may never know. Go with a single origin. “Product of California” (say it like the Govnah!
NAOOA Seal (North American Olive Oil Association) – The everyday shopper can look for this to avoid blended versions.
- This is where the Olive Oil Mafia comes to play. It’s less of an issue nowadays, but low quality Olive Oils are everywhere. If you want all the benefits, and negate the cheap versions cut with seed oils that only counteract all the benefits we’ve discussed. Follow these guidelines for the top quality product.
There are some great products out there, just keep your eyes peeled for impostors. And the silly olive oil “smoke point” is less dramatic than we have been told. Smoke point claims for olive oil (especially EVOO) are often exaggerated or misleading in popular media and marketing. The “lies” stem from outdated data, overgeneralization, and industry spin to push refined oils as “safer” for cooking. Real science shows olive oil’s smoke point varies by type, quality, and freshness, but it’s more heat-stable than feared due to its high monounsaturated fats and antioxidants.
Common lie: You can’t Cook with Olive Oil.
“EVOO smokes at 190-210°C/375-410°F and is only for salads” (pushed by seed oil lobbies).
Truth – EVOO handles frying better than many think, thanks to oleic acid’s stability. Refined oils aren’t always superior either. Many of the studies for poor cooking have been demystified with 6 hours of cooking olive oil at 350 degrees Fahrenheit. If you’re cooking low-and-slow at 350°F, go for it. Even with deep frying, it holds up better than alternative oils, especially after multiple uses. It may change the flavor profile of your oil, but it’s not going to put you into a coma if you sniff a little. Chill. Avocado oil is a great option too.
Best Types of Olive Oil
Seek out Extra Virgin Olive Oil. It is minimally processed and goes something like this:
Step 1: Place olives in a press. Step 2: Squish. Compare that to the deleterious processed oils with 13 plus steps, add in some hexane and extreme heat, and Presto! Seed oil. (watch a YouTube, it’s gross.) Seek out “cold-pressed” EVOO for extra bonus points. It keeps the process below 80 degrees F to preserve the maximum amount of naturally occurring benefits in the oil.
Olive Oil is beneficial for so many things in the body.
If you have the desire to;
- Reduce inflammation
- Clear out oxidation
- Increase cardiovascular health
- Improve brain function ( crosses the blood brain barrier reducing oxidation potentially combatting Alzheimer’s )
- Benefit brain development in children
- Improve insulin sensitivity
- Boost collagen production
- Promote fat oxidation (fat doesn’t make you fat, within reason)
- Increase satiety
And we didn’t even mention synthesis required for hormone production! Then grab yourself some EVOO!
Find Quality Olive Oil
Make sure you do a bit of due diligence and take a small amount of responsibility to understand what products you’re purchasing. Load up on some quality Extra Virgin Olive Oil, remember cold cold-pressed it best! Don’t worry, you will be able to tell when you taste it. Fruity, grassy, and that peppery bite in your throat? That’s the oleocanthal! Hello, pain relief. If it tastes like your soggy gym socks, you’ve been had, my friend.
Take action and advocate for yourself. Put some intention behind your health. Or, spend an additional few decades with the same perception, adding to the list of meds that contradict other meds, and in turn provide you with a neat array of issues with a large bill tagged on, with no positive progress. Invest in yourself. Be a millionaire within your body. You only get one, so take on the responsibility.
