Health Benefits of Olives

Olive oil is a versatile fat that's created through crushing, milling, and pitting olives to obtain their oil.

This nutritious oil is rich in protective compounds that positively impact health in several ways, including protecting against heart disease and type 2 diabetes.

It’s an important component of the Mediterranean diet, which is considered one of the healthiest eating patterns in the world.

Here’s everything you need to know about olive oil, including its nutrition, possible health benefits, and how to add it to your diet. 

👉👉Sip a teaspoon each morning to diminish belly fat quickly👈👈

Promotes Heart Health

Heart disease is the leading cause of death in the U.S. Diet and lifestyle choices can help lower your risk of heart disease by promoting healthy blood lipid levels, blood pressure, improving blood vessel function, and preventing atherosclerosis.¹

Atherosclerosis is the medical term for the thickening or hardening of the arteries caused by a buildup of plaque. Plaque is formed slowly over time as fats, blood cells, cholesterol, and other substances build up in your arteries, restricting blood flow. Atherosclerosis is the main cause of heart disease.²

Diets rich in olive oil, such as the eating patterns of people living along the coast of the Mediterranean Sea, have been shown to protect against heart disease risk factors like atherosclerosis. 

Olive oil contains compounds, including phenolic antioxidants, that decrease the production of inflammatory molecules that promote atherosclerosis. For example, oleuropein is a phenolic compound found in olive oil that helps reduce inflammation and inhibits the expression of adhesion molecules, which play key roles in the development and progression of atherosclerosis.³

Studies show that diets rich in olive oil may help reduce the progression of atherosclerosis. A 2021 study that included 939 people with heart disease found that the participants who followed an olive oil-rich Mediterranean diet for seven years had decreased atherosclerosis progression, as measured by the thickness of the inner two layers of the carotid artery (IMT-CC) and plaque height in the carotid artery, compared to those who followed a low-fat diet.⁴

Additionally, regularly consuming olive oil may help reduce LDL cholesterol, increase levels of heart-protective HDL cholesterol, and reduce blood pressure, all of which may help prevent heart disease. 

A 2021 study that included data on 92,978 Americans found that those who more than a ½ tablespoon serving of olive oil per day had a 14% lower risk of heart disease compared to people who didn’t consume olive oil.⁵

 

High in Anti-inflammatory and Antioxidant Compounds

One of the main reasons why olive oil consumption is associated with reduced disease risk is because it’s concentrated in compounds that help reduce inflammation and protect against cellular damage. 

Olive oil contains more than 200 plant compounds, including carotenoids, sterols, and polyphenols like hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), which act as powerful antioxidants in the body.⁶

These compounds inhibit inflammatory pathways in the body and may help reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6). 

A 2015 review of 30 studies that included 3,106 participants found that supplementation with olive oil in doses ranging from 1 milligrams (mg) to 50 mg per day led to significant reductions in CRP and IL-6 compared to control treatments.⁷

Because olive oil is so high in anti-inflammatory substances, it may benefit those with inflammatory diseases like rheumatoid arthritis (RA). A 2023 study that included 365 people living with RA found that higher consumption of olive oil was associated with a significant favorable effect on RA disease activity and lower levels of inflammatory markers like CRP.⁸

👉👉Sip a teaspoon each morning to diminish belly fatquickly👈👈

 

May Help Reduce the Risk of Common Health Conditions

Including more olive oil in your diet may help lower your risk of common diseases, such as type 2 diabetes, and may help you live a longer, healthier life.

A 2017 review of four cohort studies and 29 randomized control trials found that people in the highest olive oil intake category had a 16% reduced risk of developing type 2 diabetes compared to people in the lowest intake category. Additionally, the review found that olive oil supplementation improved markers of long-term blood sugar control and fasting blood sugar in people with type 2 diabetes compared with control groups, meaning that olive oil can be effective for preventing type 2 diabetes and improving health outcomes in people with existing diabetes.⁹

Similarly, 2022 review found that each additional 25-gram serving per day of olive oil was associated with a significant 22% reduction in the risk of type 2 diabetes. The review also found that olive oil consumption lowered the risk of death from all causes.¹⁰

Additionally, a 2022 study that included data on 92,383 Americans found that the participants who consumed the most olive oil had a 17% lower risk of cancer-related mortality, a 29% lower risk of neurodegenerative disease-related mortality, and an 18% lower risk of respiratory disease-related mortality.

The researchers concluded that replacing ten grams per day of fats like butter, mayonnaise, and margarine with the same amount of olive oil was associated with an 8%-34% lower risk of death from all causes.¹¹

A Quick Review

Olive oil is considered one of the healthiest oils you can eat. This heart-healthy fat is packed with protective plant compounds that may help reduce inflammation and protect against cellular damage. 

Diets high in olive oil have been linked to a number of health benefits, including lowering the risk of common health conditions such as heart disease and type 2 diabetes. Plus, olive oil is versatile and can be used in both sweet and savory recipes.

Consider stocking your kitchen with this multipurpose fat for an easy way to better your health.

👉👉Sip a teaspoon each morning to diminish belly fatquickly👈👈

Healing power of olive oil

11 Proven Benefits of Olive Oil

 

The olive tree is one of the oldest known cultivated trees on the planet. The olive was so prized for its health benefits and taste; it may have even been considered a source of wealth in ancient times.

Today, olive oil is consumed all across the world and is still an integral part of the Mediterranean diet.  I have started taking a shot of olive oil first thing in the morning on an empty stomach. It’s a great way to feel satiated in the morning and get the body up and running.  It has helped me to bring up my good cholesterol level since I started on this regiment.   I believe the benefits of taking a spoonful in the morning are far more and I intend to continue as long as olive is around (Watch me take a spoonful of olive oil).   

Here are other benefits of olive that we often ignore to recognize and take it for granted.   Many of these are proven and are backed by science.

Proven Benefits of Olive Oil

Olive oil offers many benefits for the mind and body. Whether applied topically or eaten with meals, olive oil can help support health and well-being.

1. May Help Reduce Inflammation

Chronic inflammation has been linked to a number of diseases, including cancer, heart disease, type 2 diabetes and arthritis.

Oleic acid makes up 73% of the oil content in olive oil. Oleic acid is a monounsaturated fat that has been shown to reduce inflammation. It’s also been shown to reduce levels of inflammatory markers, such as C-reactive protein.

Olive oil is also rich in antioxidants that help fight inflammation-causing free radicals. One of the key antioxidants that works against inflammation is oleocanthal, which has been shown to have similar effects to ibuprofen.

2. Promotes Cardiovascular Health

Olive oil is often promoted as a heart-healthy fat, and there is evidence that extra-virgin olive oil (EVOO) can benefit the heart in many ways.

For starters, EVOO is rich in polyphenols that may help reduce the risk of heart disease. It can also help reduce plaque formation in the arteries and cholesterol levels. 

One study found that regular consumption of EVOO helped reduced the dosage for hypertension drugs in participants.

3. Antibacterial Properties

Research shows that olive oil may have antibacterial properties that may destroy the bacteria associated with stomach cancer and ulcers.

Test-tube studies have also found that EVOO may even help fight against strains of bacterium that are resistant to antibiotics. One human study suggests that taking 30 grams of EVOO daily can help eliminate certain bacterial infections in up to 40% of people in just two weeks.

The antibacterial properties of olive oil may help combat infection.

4. A Rich Source of Antioxidants

Olive oil is a rich source of antioxidants that can help fight damaging free radicals. Along with its fatty acids, which have antioxidant properties, this oil also contains vitamins E and K, both of which are antioxidants.

The body is constantly fighting oxidative stress. Oxygen inside of the body splits into single atoms (called free radicals), and because electrons like to be in pairs, these single atoms roam the body looking for other electrons to pair with. As they roam and scavenge the body, they damage proteins, cells and DNA.

Antioxidants help neutralize free radicals to help prevent this damage. When the body can’t fight back against oxidative stress, it can lead to disease.

In addition to fighting inflammation and free radicals, olive oil can also help prevent the oxidation of blood cholesterol.

EVOO contains more than 20 different phenols, a group of antioxidants that may have cancer-fighting and heart health-promoting properties. Phenols can be powerful cell protectors.

5. May Help Prevent Obesity

Excess dietary fat can cause weight gain, but research shows that the Mediterranean diet – which is rich in olive oil – may actually prevent obesity.

One study involving 7,000 Spanish college students found that olive oil consumption was not linked to weight gain.

Some plant phenols may also help combat obesity by regulating cell function. The polyphenols in EVOO can help boost insulin sensitivity and fat metabolism while regulating blood sugar levels.

The monounsaturated fats in olive oil can also promote healthy weight and prevent obesity. Animal studies have found that diets rich in monounsaturated fats prevented weight gain and the accumulation of fat.

Olive oil is also an excellent source of medium-chain triglycerides, which has been linked to weight loss and healthy weight maintenance.

6. May Protect Against Type 2 Diabetes

At least 400 million people across the world have type 2 diabetes. With more people leading sedentary lifestyles and eating poor diets, type 2 diabetes has become a growing problem across the world.

Olive oil may help prevent type 2 diabetes. Studies have shown that olive oil can help regulate blood sugar levels while improving insulin sensitivity.

One clinical trial involving 418 people found that following the Mediterranean diet with a high consumption of olive oil reduced the risk of diabetes. Risks were lower even without significant changes in physical activity or body weight.

7. May Protect Against Alzheimer’s Disease

An estimated 50 million people have dementia across the world, and up to 70% of those cases are Alzheimer’s disease.

The neurodegenerative condition is believed to be caused by a build-up of beta-amyloid plaques in brain cells.

One study in mice found that olive oil contains substances that can remove those plaques.

Another human study found that following the Mediterranean diet with olive oil helped brain function.

A separate study found that mice receiving extra virgin olive oil performed better on memory and maze tests compared to mice that didn’t receive the oil. Brain tissue analysis also showed that the olive oil-eating mice had better neuroplasticity and synapse function compared to the control group.

8. Great for the Skin

Olive oil is a common ingredient in beauty and skincare products. It's an excellent moisturizer, and it’s rich in vitamins and antioxidants that benefit the skin, including vitamins A, D, E and K.

The antioxidants in olive oil may also help reverse the damage caused by ultraviolet radiation. Its antibacterial effects can help combat acne by killing bacteria.

Olive oil is an excellent skin moisturizer, and it’s also comedogenic, which means it won’t clog your pores. It also acts as a barrier to protect your skin against irritants.

While you can apply olive oil to your skin (it’s also found in many moisturizing and skin treatment products), you can also consume it in your diet to enjoy its skin-healing benefits. It can be used all over.

9. Promotes Healthy Gallbladder Function

Drinking olive oil can benefit the gallbladder by increasing the production of bile and pancreatic juices.

Healthy production of bile and pancreatic juices can help decrease the risk of gallstones and is necessary for the breakdown of fats.

Olive oil and lemon juice has been used for centuries in European folk medicine to flush gallstones, so it’s no surprise that it can also be used to help prevent them in the first place.

10. Promotes Healthy Bones

Throughout most of our lives, our bones are constantly breaking down and reforming. After age 50, the breakdown of bone starts to outpace the formation of bone. In some cases, bone loss can lead to the development of osteoporosis.

Preventing or minimizing bone loss is key to preventing osteoporosis.

The polyphenols in olive oil can help keep your bones healthy and strong as you age. Olive oil can help increase bone formation while helping with the breakdown of calcium.

In fact, research shows that a diet rich in vegetables, fruits, olive oil, unrefined grains and fish can help reduce hip bone loss in just 12 months.

Oleuropein, a primary phenolic compound in olive oil, may boost osteoblast formation, which can help prevent bone loss associated with osteoporosis.

Animal research has shown that anti-inflammatory effects of olive oil may help prevent bone loss.

11. May Help with Rheumatoid Arthritis

At least 20 million people worldwide are living with rheumatoid arthritis (RA). This chronic inflammatory disorder not only affects the joints, but can also damage blood vessels, the lungs, skin, eyes and other body systems. It’s considered an autoimmune disorder, and it can cause painful joint stiffness.

The cause of rheumatoid arthritis isn’t well understood, but it causes the immune system to erroneously attack healthy cells.

Research shows that olive oil may reduce oxidative stress (thanks to its antioxidants) and improve inflammatory markers in people with rheumatoid arthritis.

One study also found that, when combined with fish oil, olive oil helped improve joint stiffness and handgrip strength in people with rheumatoid arthritis.

 

Maximizing the Benefits of Olive Oil

To truly maximize the benefits of olive oil, you need to make sure that you’re consuming the right type.

Pure, cold-pressed, extra-virgin olive oil retains more bioactive compounds and antioxidants than more refined versions of the oil.

Make sure that you buy from a reputable brand, as many olive oils that are labeled “extra virgin” are diluted with more refined oils. Check for quality certification and read the ingredients label to make sure you’re buying authentic extra-virgin olive oil.

Olive oil offers many potential health benefits, and it’s a healthy fat that’s easy to add to your diet. Whether you take a “shot” in the morning on an empty stomach or add it to your daily meals, there are so many ways to reap the benefits of olive oil.  So, enjoy your olive oil and improve your health!

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