Health Benefits of Extra Virgin Olive Oil: A Scientific Perspective

By Robin Rakobitsch

Extra virgin olive oil, a staple of the Mediterranean diet, has been enjoyed for centuries not only for its delightful flavor but for its abundant health benefits. Contemporary scientific research largely supports the traditional beliefs about extra virgin olive oil’s therapeutic effects on human health. Rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, extra virgin olive oil plays a pivotal role in promoting overall wellbeing when consumed regularly. This blog explores the scientific evidence behind the health benefits of olive oil, with a focus on cardiovascular health, brain function, diabetes management, anti-cancer impacts, anti-inflammatory properties and longevity.

Extra virgin olive oil is defined as the fresh juice from the olive fruit (Olea europaea) that is extracted exclusively by mechanical means without the use of heat or solvents. Its free acidity cannot be greater than 0.8% and it must display a fruity flavor with no sensory defects. When fresh olives from healthy trees are harvested and skillfully and promptly cold-pressed, the resulting extra virgin olive oil will possess its maximum health-promoting properties.

1)    High Nutritional Quality of Extra Virgin Olive Oil

Extra virgin olive oil is rich in nutritional compounds that are associated with beneficial health outcomes. Up to 85% of extra virgin olive oil is composed of monounsaturated fatty acids, or MUFAs, with the majority being, oleic acid, also known as Omega-9, a healthy fat linked to reduced inflammation.[i] Plant-derived bioactive molecules called polyphenols are another nutritional component abundant in olive oil that offer antioxidant potential. The main phenolic compounds hydroxytyrosol and oleocanthal contribute to olive oil’s benefits on cardiometabolic markers and have neuroprotective properties.[ii],[iii] Extra virgin olive oil is also rich in vitamins E and K, which are essential for skin health and blood clot regulation.[iv],[v] Omega-3 and Omega-6 fatty acids are essential fatty acids found in olive oil that support human brain and heart health.[vi] Extra virgin olive oil receives some of its heart-healthy properties from phytosterols, which are plant-based compounds that contribute to cholesterol management by reducing LDL cholesterol absorption.[vii] All in all, extra virgin olive oil offers a potent nutritional profile unlike any other food and is associated with many positive health benefits according to scientific research.

2)    Cardiovascular Health Benefits of Extra Virgin Olive Oil

One of the most researched benefits of olive oil is its protective effect on cardiovascular health by means of improving cholesterol levels, controlling blood pressure, and decreasing atherosclerosis. Regular consumption of extra virgin olive oil, an integral part of the Mediterranean diet, has been associated with lower risk of heart disease in research participants compared to those eating a low-fat diet.[viii] Consuming olive oil has been shown to reduce concentrations of low density lipoproteins (LDL) and increase concentrations of high density lipoproteins (HDL), both indicators of improved cardiovascular health.[ix] Regular intake of olive oil is associated with lower levels of blood pressure and reduced need for antihypertensive medications compared to individuals eating diets high in saturated fat.[x] Microconstituents of olive oil like polyphenols and α-tocopherol (Vitamin E) are believed to be responsible for preventing arterial inflammation and protecting blood vessels from atherosclerotic plaque formation.[xi],[xii] It is believed from cellular and animal studies that phenolic compounds, mainly hydroxytyrosol, found in high concentrations in olive oil, are able to inhibit the activation of platelets, leading to prevention of blood clotting, a major contributor to strokes and heart attacks.[xiii]

3)    Extra Virgin Olive Oil and Brain Health

Multiple studies suggest that regularly consuming extra virgin olive oil can improve cognitive function and reduce cognitive decline over time.[xiv] One study in mice showed that extra virgin olive oil directly improved synaptic activity, brain plasticity, and memory, while reducing tau neuropathology, a hallmark of neurodegeneration.[xv] Extra virgin olive oil and olive-related phenolic compounds have been shown to reduce the risk of developing mild cognitive impairment and Alzheimer’s Disease, with olive-derived oleocanthal, specifically, enhancing clearing of β-amyloid, a potential neuroprotective mechanism against the disease.[xvi],[xvii] A recent scientific review discussed the role of polyphenols, found in high concentrations in olive oil, in positively modulating neuroinflammatory mediators and brain signaling cascades and promoting neuroprotective functions underlying inflammation-associated depression, a promising novel therapy for neuropsychiatric symptoms and mood disorders.[xviii]

4)    Extra Virgin Olive Oil and Diabetes Management

Research shows that consuming extra virgin olive oil, high in monosaturated fatty acids and polyphenolic compounds, plays a significant role in blood sugar regulation and insulin sensitivity, potentially benefitting individuals with diabetes. One study in mice with diet-induced diabetes found that extra virgin olive oil improves metabolic control and lowers insulin resistance, thus regulating glucose homeostasis by enhancing insulin response and pancreatic beta-cell function.[xix] In another study, pre-diabetic human participants with impaired fasting glucose displayed lower blood glucose markers after eating a meal that contained 10 grams of extra virgin olive oil compared to those eating meals without it.[xx] A 2021 study showed that secondary metabolites found in extra virgin olive oil, specifically hydroxytyrosol, tyrosol, and apigenin, fostered both function and survival of pancreatic beta-cells, providing additional evidence that extra virgin olive oil may improve insulin secretion and promote glycemic control in type 2 diabetes patients.[xxi]

5)    Anticancer Benefits of Extra Virgin Olive Oil

Emerging scientific research suggests that olive oil may have anticancer properties but more research is needed to clearly quantify the protective role extra virgin olive oil consumption has in reducing rates of cancer. In meta-analyses, data pooled from multiple studies observed the highest category of olive oil consumption was associated with lower odds of developing any type of cancer compared with the lowest intake.[xxii] In European cohort studies, there was over a five-fold difference in risk of developing breast cancer between subjects consuming mainly olive oil versus those consuming mainly butter, with a lower relative risk (0.62) of breast cancer for the highest versus the lowest level of olive oil intake.[xxiii]

The mechanisms of olive oil’s influence on cancer are complex and numerous and thought to include changes in epigenetics, RNA transcription, and protein expression that altogether modulate cell signaling pathways. Many in vitro studies report on the anticancer properties of triterpenes, polyphenols, and other components of extra virgin olive oil, offering promising potential for human cancer prevention and treatment. One important study showed a potent preventive effect of olive oil phenols against DNA damage in human peripheral blood mononuclear cells and leukemia cells, suggesting a possible role of phenols in the inhibition of cancer.[xxiv] Additional research evidence points to a preventive effect of extra virgin olive oil on carcinogenesis if consumed in moderate quantities possibly due to its favorable ratios of polyunsaturated fatty acids omega-3 and omega-6. However, the contribution of monounsaturated fatty acid oleic acid on cancer is considered more controversial. The molecular targets of extra virgin olive oil’s fat profile and phenolic compounds exert an influence on cancer development via inhibition of proliferation, cell cycle arrest, induction of cell death, and/or a decrease in processes like migration, immune invasion, blood vessel development, inflammation and overall intracellular oxidative balance.[xxv]

6)    Anti-Inflammatory and Antioxidant Effects

Chronic inflammation is a major contributor to many diseases including cancer, cardiovascular disease, neurological disease, autoimmunity and more. When acute inflammatory responses are prolonged or fail to resolve, tissue damage may occur leading to disease progression. Extra virgin olive oil contains powerful anti-inflammatory compounds that help combat these conditions by protecting against oxidative stress. Beneficial compounds called polyphenols neutralize free radicals, which are unstable molecules that can damage cells and lead to aging and disease. Plant polyphenols like hydroxytyrosol, oleuropein, and oleocanthal that are abundant in extra virgin olive oil promote health by reducing the pool of harmful reactive oxygen species and reducing potentially destructive metabolites via antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, anti-angiogenic, and anti-mutagenic effects. Research provides support that plant polyphenols can modulate the human immune system by impacting the proliferation of white blood cells, regulate the production of chemical messengers called cytokines, and reduce morbidity specifically.[xxvi]

7)    Longevity and Olive Oil

Scientific research reports that olive oil consumption correlates with a longer lifespan and reduced risk of chronic diseases. One Harvard University cohort study followed approximately 90,000 Americans for nearly 30 years and found higher olive oil intake to be associated with lower risk of total mortality. It also found an association between higher olive oil consumption and lower risk of cause-specific mortality from cardiovascular, cancer, neurodegenerative, and respiratory diseases.[xxvii] Several observational and trial-based studies in diverse populations provide convincing support for the beneficial effects of the Mediterranean diet, comprised of olive oil as its main fat source, on all-cause mortality risk. These studies reinforce the beneficial effects associated with adherence to the Mediterranean diet with respect to reduced mortality rate and lower incidence of several age-related non-communicable disease.[xxviii] Analyses of a cohort of over 21,000 participants practicing a polyphenol-rich diet over eight years showed that the polyphenol content of the diet was associated with reduced mortality risk in a Mediterranean population.[xxix]

Conclusion

Extensive research suggests that polyphenol-rich extra virgin olive oil may provide a significant beneficial impact on health, disease prevention, and longevity due to its anti-inflammatory microconstituents and fatty acid nutritional profiles. Antioxidant compounds in extra virgin olive oil are believed to be responsible for its protective effects on cardiovascular, neurological, and metabolic health and reduced risks of cancer and all-cause mortality. An essential part of the Mediterranean diet, extra virgin olive oil has seen increased popularity lately not only for its delicious flavor and versatile culinary uses but for the growing body of scientific evidence to support its role in protecting overall wellbeing and management of disease.