By Science + Fourchette
We've all heard at one point a health professional tell us that olive oil is good for our health. And for good reason! Numerous studies have shown that extra virgin olive oil has several compounds that play an important role in preventing heart diseases. This is even more true if you opt for a Mediterranean-style diet.
Here's why extra virgin olive oil is good for our cardiovascular health.
It’s All for Our Health
Olive oil is mainly made up of monounsaturated fatty acids, including oleic acid and phenolic compounds exclusive to it. We now know that it's not just monounsaturated fatty acids that contribute to the protective effects on the heart, but also polyphenols. That's why it's so important to choose a quality extra virgin olive oil, especially if you're invested in making a healthy choice.
It’s All in the Extra
The various extraction processes will have a major impact on the quantity of polyphenols remaining in the oil at the time of purchase. When our olive oil is described as “extra virgin”, this means that on top of being an excellent product, it will have much higher quantities of phenolic compounds than a lower quality olive oil that has been chemically extracted or refined.
To read: Why Does It Take To Be Called "Extra Virgin".
It’s All in the Spiciness
It's difficult to put a number on the exact quantity of polyphenols contained in olive oil. Even though these compounds can have a beneficial effect on our health, this information is not indicated on labels or in the nutrition facts tables.
However, it is possible to detect a significant presence of polyphenols by the spiciness of olive oil. Good quality extra virgin olive oil produces a tingling sensation in the throat. Experts look for this property when analysing the organoleptic qualities of extra virgin olive oil to determine its merit.
It’s All in the Quantity
Several studies have reported that those who adopt a Mediterranean-style diet, while being regular consumers of olive oil, have a much lower incidence of cardiovascular disease. Researchers have identified one reason: the use of an average of 60 to 80 mL of olive oil a day for cooking.
Plenty of Good Reasons to Use it
A daily consumption of extra virgin olive oil appears to have favourable effects, reducing the inflammation often associated with cardiovascular disease. Replacing animal fats with vegetable fats also helps to lower total cholesterol and LDL cholesterol (often referred to as bad cholesterol). It also increases circulating HDL cholesterol - the good kind - which has protective effects against the development of atherosclerosis.
The polyphenols and monounsaturated fatty acids in extra virgin olive oil also help to lower blood pressure, which has a direct impact on the risk of cardiovascular diseases.