Extra Virgin Olive Oil: Discover Its Benefits and How to Choose the Best

Extra virgin olive oil has been valued for thousands of years, especially in Mediterranean cultures, not only as a food but also for its potential health benefits. Today, science is confirming some of these effects, while other properties are still under research.

In this article, you will discover:

• The key compounds that make olive oil unique

• Scientifically supported benefits

• How to choose a high-quality olive oil

From Tradition to Your Table

Olive oil has been used in Greece, Italy, Spain, and other Mediterranean regions as food, natural remedy, and cosmetic. Today, science shows that quality matters: not all olive oils provide the same potential health benefits.

The combination of centuries-old tradition with modern research helps us understand which oils can have the most impact on heart health and overall wellness.

What’s Inside Olive Oil and Why It Matters

• Oleic acid: a healthy monounsaturated fat that supports heart health

• Polyphenols: compounds such as oleocanthal, hydroxytyrosol, and oleuropein, which have antioxidant and anti-inflammatory activity in lab studies

• Other bioactive compounds: currently under investigation for their antioxidant and anti-inflammatory potential

Tip: Oils that are cold-pressed and minimally processed retain more of these beneficial compounds.

Proven Benefits According to Science

• Heart protection: Clinical studies, including the PREDIMED trial, show that a Mediterranean diet with extra virgin olive oil can reduce the risk of heart attack, stroke, and cardiovascular death

• Improved lipid profile: Some studies show a decrease in oxidized LDL cholesterol and an increase in HDL

• Antioxidant and anti-inflammatory effects: Polyphenols in olive oil help protect cells from oxidative stress and modulate inflammatory processes

What Is Still Being Studied

Some commonly mentioned benefits need more scientific evidence:

• Effects on digestion, gut microbiota, and energy

• Neuroprotective or direct anticancer effects

• Comparisons with anti-inflammatory medications

It’s important to communicate these as potential benefits or emerging evidence, not as guaranteed effects.

How to Choose High-Quality Olive Oil

• Look for extra virgin and cold-pressed

• Organic

• Packaged in dark glass bottles to protect from light

• Clear harvest date visible

• Good taste: fruity notes, slight peppery or bitter flavor, indicating active polyphenols

These simple steps increase the likelihood of consuming an oil with maximum beneficial compounds.

Cold-Pressed Olive Oil: How the Finest Oil Is Made

Cold pressing is the most valued method for producing high-quality extra virgin olive oil, both in producing countries and international markets. This technique ensures that the oil retains its polyphenols, antioxidants, healthy fats, and authentic flavor. Here’s how the process works:

Step 1: Harvesting and Selecting the Olives

Olives are picked at their peak ripeness and quickly transported to the mill to prevent oxidation. They are carefully sorted and cleaned, removing leaves, branches, and any debris.

Step 2: Crushing and Extraction

The cleaned olives are crushed into a fine paste. Unlike other methods, no artificial heat or chemical solvents are used, keeping the temperature below 27 °C (80 °F) to preserve all beneficial compounds.

Step 3: Separation and Oil Collection

The paste undergoes centrifugation or decantation, separating the oil from water and solids. The result is a pure extra virgin olive oil with fruity, slightly bitter, or peppery notes—indicators of active polyphenols.

Step 4: Bottling and Storage

The oil is bottled in dark glass containers to protect it from light and maintain its properties until consumption.

This method guarantees an exceptional taste and maximum nutritional benefits, meeting the international standards that define a premium extra virgin olive oil. Choosing cold-pressed olive oil ensures quality, flavor, and health in every drop.

Conclusion

Extra virgin olive oil combines tradition, flavor, and growing scientific evidence. Its most clearly supported benefits are heart protection and antioxidant activity. Other potential benefits are still under study, so it’s important to maintain realistic expectations and use olive oil as part of a balanced diet and healthy lifestyle.

Choosing high-quality olive oil is a simple step that can enhance both your cooking and your long-term health.

Dr. Emilia Cabrera and Holistic Care Solutions:

Dr. Emilia Cabrera at Holistic Care Solutions recommends adding high-quality extra virgin olive oil to your everyday diet. She suggests choosing cold-pressed, organic oils rich in natural compounds called polyphenols, which can help support heart health, protect your cells, and promote overall wellness. While olive oil is not a replacement for medical treatment, it can be a simple and healthy addition to your lifestyle.