Summary
Choosing extra virgin olive oil
as your main source of dietary oil or fat, as well as eating a healthy and
balanced diet, may reduce your risk of chronic disease development and increase
life expectancy.
Choosing extra virgin olive oil
as your main source of dietary oil or fat, as well as eating a healthy and
balanced diet high in fruits, vegetables and whole grain breads and cereals,
may reduce your risk of chronic disease development and also increase life
expectancy.
The Mediterranean diet
Olive oil is a major component in
the Mediterranean diet. Evidence shows that Mediterranean populations have
reduced risk for certain chronic diseases and extended life expectancy compared
with other populations in the world, despite their high dietary fat intake,
which is usually in excess of 30 per cent of their total energy intake.
A famous study carried out in the
1950's highlighted differences in diseases that occurred between Mediterranean
populations and those living in northern Europe and North America, and compared
their diets. Over 30 years, it was found that the Mediterranean diet was
associated with low rates of conditions like cardiovascular disease (CVD) and
certain types of cancers, as well as increased life expectancy.
The health benefits of
olive oil
Clinical studies focusing on
olive oil show that consumption of olive oil may reduce cardiovascular risk
factors by decreasing plasma triglycerides, total and low density lipoprotein
(LDL) cholesterol, platelet activation, inflammation and oxidative damage, and
increase high density lipoprotein (HDL) cholesterol and antioxidant status.
Studies have also shown that
olive oil consumption may have a protective role on breast, colon, lung, ovarian
and skin cancer development. Compounds specific to olive oil, known as
phenolics, seem to possess free radical-scavenging properties and so may be
able to reduce oxidative damage to DNA.
A number of studies have also
shown that olive oil may have additional beneficial effects on blood pressure,
obesity, rheumatoid arthritis and immune function.
Types of olive oil
Olive oil is produced by the
pressing or crushing of olive fruit. It comes in different grades, depending on
the amount of processing involved. There are unrefined (virgin) grades and
refined grades. The less the oil is refined by heat and chemical treatments,
the higher the quality of the oil.
Virgin varieties of olive oil are
believed to offer the greatest health benefits as they retain most of the
nutrients from the olive fruit.
Varieties include:
Extra virgin – This oil is considered to be the premium grade of
olive oil. It is made from the first pressing of olives. The oil is extracted
by the traditional cold-pressing method, where no chemicals and only a small
amount of heat are applied.
Virgin – This oil is produced from the second pressing of olives or
from the second-best grade of olives by cold-pressing, without use of chemicals
and use of little heat.
Olive oil – Also marketed as ‘pure’ olive oil. This type of oil is
non-virgin, commercial-grade olive oil. It is ‘pure’ olive oil to the extent
that it consists only of olive oil. This grade of olive oil consists of the
inferior oil that is a result of subsequent pressings after the virgin oil has
been extracted from lower-quality olives. This oil then undergoes a refining
process involving heat, chemical solvents, high pressure and filtration
treatments. This oil is then mixed with a small quantity of virgin olive oil to
restore colour and flavour.
Light and extra light – These oils are produced from the last
pressing of olives. They are more refined and of lower quality than the other
grades. There is little of the natural olive flavour and colour in these oils.
Things to remember
Choosing olive oil as your main
source of dietary oil or fat, as well as eating a healthy and balanced diet
containing a variety of fruits, vegetables and whole grain breads and cereals,
may reduce your risk of chronic disease development.
Virgin varieties of olive oil are
believed to offer the greatest health benefits as they retain the majority of
the olive fruit’s nutrients.
Locally produced olive oil is better than imported, due to
local oil being kept in storage for a shorter time than imported oil. Prolonged
storage may result in the breaking down of some of the olive oil’s nutrients.
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