Olive Oil Health Benefits, Risks & Tips

The all-purpose crop of the Mediterranean area, olives are indispensable in this region in the preparation of traditional dishes, such as braised duck and lamb stew. In contrast, North Americans tend to use them as a relish or garnish for salads and pizzas. A medium-size olive contains approximately 5 calories if green and 9 calories if ripe. High in monounsaturated fats, which may raise levels of the beneficial high-density lipoprotein (HDL) cholesterol, and very low in saturates, olives and their oil are thought to contribute to the low rate of heart disease in the Mediterranean countries.

Olive oil is an essential part of a heart-healthy Mediterranean diet. Made from pressed olives, it has a wide variety of uses, including salad dressings, cooking oil, and canning fish as well as cosmetics and high-quality soap. It contains 120 calories per tablespoon. Extra virgin and virgin olive oil are cold pressed and unrefined and contain the highest amount of nutrients.

Health Benefits 

Decreases “bad” cholesterol levels.
The high monounsaturated fat content in olives and olive oil helps keep a diet heart healthy. One study found that adults who consumed about 2 Tbsp (30 mL) of virgin olive oil daily for just 1 week had lower LDL and higher levels of antioxidants in their blood. Numerous other studies conducted over the past 40 years attest to the oil’s heart benefits, including studies finding that olive oil not only lowers LDL but also raises HDL. Olive oil also contains phytochemicals and vitamin E, which help to clear cholesterol from arteries. However, note that these benefits occur only when used in place of saturated fats such as butter and margarine, not in addition to them.

Safeguards against cancer.
The antioxidant phytochemicals hydroxytyrosol and oleuropein in olives and olive oil may work together, according to laboratory studies, to help protect against breast cancer. Lignans that are present in extra-virgin olive oil may protect against cancer by suppressing early cancer changes in cells.

Cools inflammation.
Olive oil helps decrease inflammation, which contributes to arthritis, heart disease, and many other health problems. It is also linked to boosting immunity and helps your body use plant chemicals from other foods. For instance, lycopene, the fat-soluble antioxidant in tomatoes, is best absorbed when eaten with some fat.

Helps with weight loss.
Studies suggest that olives and olive oil may slow stomach contractions, helping you feel full longer.

Health Risk

Blood pressure.
Olives that are pickled in brine or dry cured are high in sodium, which may raise blood pressure in some.

30% of calories in a traditional Greek diet comes from mono-unsaturated fats, mostly from olive oil.

Eating Tips
• Mix chopped green olives into a turkey burger mixture.
• Drizzle extra-virgin olive oil over cannellini beans.
• Dab olive tapenade on a multigrain cracker spread with goat cheese.

Buying Tips
• Because the heat and chemicals used in processing olive oil can diminish nutrient content, it is best to choose oils that are minimally processed, such as extra-virgin or cold-pressed oil.
• Raw black olives are more pungent than raw green olives, which are picked sooner. However, in most canned versions, the difference in taste is more difficult to determine.
• Low-sodium versions of canned olives are available. You can save about 70 mg of sodium per serving by opting for the low-sodium version. Rinse the olives once or twice in water before using to save even more.
• Look for the date of extraction or use-by date on the label before purchasing.

Storing Tips
• To preserve flavor, store olive oil in an airtight container in the refrigerator or other dark, cool place. Refrigerated olive oil will solidify; it will need to reach room temperature before it can be poured.
• Stored properly, olive oil will last for years. If the oil turns cloudy, its nutritional properties may have changed; toss and buy a new bottle.
• Keep olives in the refrigerator, where they can be stored for up to 2 months.