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What Are the Health Benefits of Olive Oil?
The colour of virgin olive oil
Which olive oil is the healthiest?
What is the chemical composition of virgin olive oil?
What is the saponifiable fraction of olive oil?
What is the unsaponifiable fraction of olive oil?
What is the density of olive oil?
What are the polyphenols in olive oil?
What is Oleocanthal in Extra Virgin Olive Oils?
Benefits of Olive Oil for Cholesterol
What is oleic acid?
Olive oil is renowned for its many health benefits. Many of these have been identified and confirmed through scientific research over the past sixty years. Early studies focused on olive oil as a healthy dietary fat, particularly because of its high content of oleic acid and its beneficial effects on cardiovascular health.
More recent research has identified additional health benefits that cannot be explained solely by olive oil's fatty acid composition (the saponifiable fraction). These benefits are largely attributed to naturally occurring compounds found in virgin olive oils, particularly those with powerful antioxidant properties, which help prevent or reduce oxidative damage associated with many chronic diseases.
Contents
Benefits of Olive Oil for Cardiovascular Health
Olive Oil and Cancer Prevention
Olive Oil and Digestive Health
Benefits of Olive Oil for the Liver, Gallbladder and Pancreas
Benefits of Olive Oil for Skin Health
Diets high in saturated fat are associated with an increased risk of cardiovascular disease. In contrast, olive oil is rich in monounsaturated and polyunsaturated fatty acids, which are widely recognised for their beneficial effects on heart health.
Regular consumption of olive oil has been shown to help lower levels of LDL ("bad") cholesterol and very low-density lipoproteins (VLDL), while helping to maintain healthy levels of HDL ("good") cholesterol.
This cardioprotective effect was one of the first health benefits of olive oil to be identified. It was highlighted in the landmark Seven Countries Study led by Ancel Keys, which sparked extensive research into the role of olive oil as a healthy dietary fat.
You can learn more about how olive oil helps maintain healthy cholesterol levels by following this link.
Diet is closely linked to the risk of developing certain types of cancer. Numerous scientific studies have suggested that regular olive oil consumption may help reduce the risk of cancers affecting the colon, intestine, pancreas, endometrium, prostate and breast. Depending on the type of cancer, studies have reported risk reductions ranging from approximately 10% to 25% among people who regularly consume olive oil as part of their diet.
These protective effects are thought to result from the combination of olive oil's high content of monounsaturated fatty acids, which are more resistant to oxidation, together with the natural antioxidant compounds found in virgin olive oils.
Diet plays an important role in maintaining healthy blood pressure. Research has shown that regular consumption of olive oil as part of a balanced diet may help lower both systolic (maximum) and diastolic (minimum) blood pressure.
These effects are believed to be related to the vasodilatory properties of the Mediterranean diet. In particular, the polyphenols naturally present in olive oil may help improve blood vessel function by supporting healthy nitric oxide activity.
Studies have shown that diets rich in olive oil, combined with a high intake of vegetables, fruit, legumes and whole grains, may improve blood glucose control and increase insulin sensitivity. These beneficial effects have been observed in both Type 1 and Type 2 diabetes.
It was once believed that olive oil could relieve the symptoms of rheumatoid arthritis, although subsequent studies have not confirmed this effect.
More recent research, however, suggests that regular consumption of virgin olive oil may help reduce the risk of developing rheumatoid arthritis.
Olive oil provides several benefits for the digestive system.
It helps slow gastric emptying by reducing gastric motility, allowing food to remain in the stomach for longer. This promotes a greater feeling of fullness and supports the efficient digestion and absorption of nutrients in the intestine.
In addition, the presence of sitosterol in virgin olive oil helps reduce cholesterol absorption in the intestine while promoting the absorption of minerals such as calcium, iron and magnesium.
Olive oil also has a mild natural laxative effect, which may help relieve constipation and reduce halitosis (bad breath).
Because of its satiating effect, its influence on cholesterol absorption and its mild laxative properties, virgin olive oil is considered one of the healthiest dietary fats. Although it provides the same energy as any other fat (9 kilocalories per gram), it is often recommended as part of a balanced diet for people wishing to maintain a healthy weight.
One of the most widely accepted theories of ageing is based on oxidative damage caused by free radicals. Although the body naturally produces antioxidants to counteract this process, antioxidant production gradually declines with age.
Virgin olive oils are naturally rich in antioxidant compounds, which help protect the body against oxidative stress and may contribute to healthy ageing.
Olive oil helps stimulate normal gallbladder emptying and promotes the production of bile salts in the liver, increasing the excretion of cholesterol into the bile. These effects may help reduce the risk of gallstone formation.
Research also suggests that the vitamins and antioxidant compounds naturally present in virgin olive oil may help protect liver cells from oxidative stress, particularly in people affected by chronic alcohol consumption.
The beneficial effects of olive oil on the skin are closely linked to its antioxidant properties. As the skin ages, the dermis and epidermis become thinner, collagen fibres become less dense and elastin levels gradually decline.
Olive oil naturally contains compounds such as squalene and vitamin E, both of which are widely used in skincare products. Squalene closely resembles the skin's own natural lipids, making it readily absorbed, while vitamin E provides powerful antioxidant protection that helps defend the skin against oxidative damage.
Read more
One of the biggest myths surrounding extra virgin olive oil is its colour, as many consumers consider colour to be an indicator of quality.
Extra virgin olive oils can range in colour from pale yellow to deep green, with a wide variety of shades in between, including orange hues. Their colour is determined by natural pigments, mainly chlorophyll (the green pigment) and carotenoids (the yellow-orange pigments), and depends primarily on the following factors:
The healthiest olive oils are virgin olive oils, as they retain all the beneficial compounds found in olive juice.
However, which virgin olive oils are the healthiest?
To answer this, we need to understand which compounds in olive oil are responsible for its health benefits.
The European Food Safety Authority (EFSA) has concluded that three compounds found in olive oil have clear and specific health benefits:
We will focus on the first two, as the third is less relevant because it is found in many other foods.
Oleic acid is the main component of olive oil, making up between 61% and 83% of its composition. According to the EFSA, oleic acid “helps maintain normal blood cholesterol levels.” It helps raise levels of HDL ("good") cholesterol while reducing levels of LDL ("bad") cholesterol.
Therefore, the higher the percentage of oleic acid in an olive oil, the healthier it is likely to be.
According to the EFSA, the polyphenols in olive oil “contribute to the protection of blood lipids from oxidative damage.” In other words, they help protect LDL ("bad") cholesterol from oxidation. The oxidation of LDL cholesterol is one of the key stages in the development of atherosclerosis. (Learn more about olive oil, cholesterol and atherosclerosis.)
The EFSA states that this beneficial effect is achieved when consuming olive oil containing more than 250 mg/kg of polyphenols, provided that at least 20 g of olive oil are consumed daily (around one and a half tablespoons).
Therefore, the higher the polyphenol content, the healthier the olive oil.
Based on the above, if we want to consume olive oil for health reasons, we should choose a virgin olive oil with a high content of oleic acid and polyphenols.
This is not always straightforward, as this information is often not included on the label.
The amount of oleic acid in an olive oil mainly depends on the olive variety used to produce it.
In general, the table below shows the average oleic acid content of different olive varieties.
| Olive Variety | % Oleic Acid |
|---|---|
| Picual | 76 |
| Cornicabra | 77 |
| Hojiblanca | 74 |
| Frantoio | 67 |
| Manzanilla | 72 |
| Arbequina | 65 |
Average oleic acid content by olive variety.
The clearest indication available to consumers of an olive oil's polyphenol content is the authorised health claim: ‘Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.’ If this appears on the label, consumers can be confident that the oil contains at least 250 mg/kg of polyphenols.
The problem is that many producers do not include this claim. Some oils do not meet the minimum polyphenol level required, while others cannot guarantee that the concentration will remain above 250 mg/kg until the best-before date, as storage conditions during distribution and at retail outlets cannot always be controlled.
As an alternative, consumers can choose early-harvest extra virgin olive oils labelled as coming from the most recent harvest.
At Las Valdesas, we produce single-variety extra virgin olive oils: Picual, Hojiblanca, Arbequina, Frantoio and Manzanilla.
With each harvest, we publish the polyphenol analysis for every variety, allowing consumers to make informed choices.
By considering both the olive variety and the polyphenol analysis, consumers can identify which oils are likely to offer the greatest health benefits.
At present, the two benefits described above are the only ones that have been conclusively demonstrated in the general population. Both are linked to the protection of the cardiovascular system through two well-established mechanisms: reducing LDL ("bad") cholesterol and protecting blood lipids against oxidative damage.
Research into these and other naturally occurring compounds in olive oil, which may contribute to additional health benefits, is still ongoing. You can learn more about them here.
Read more
Virgin olive oil has a unique chemical composition compared with other vegetable oils.
One of the reasons for this unique composition is that most vegetable oils are extracted from seeds using solvents, which remove only the fat. In contrast, virgin olive oil is extracted directly from the olives by mechanical means, as the oil is naturally contained in the flesh of the fruit. As a result, many compounds naturally associated with the oil in the olive are retained in the virgin olive oil.
Another reason is that olives contain unique compounds that are not found in other vegetable oils. These compounds play an important role in both the health benefits and the organoleptic characteristics of virgin olive oil.
Finally, the fatty acid profile of olive oil, characterised by its high content of oleic acid, also makes it unique among vegetable oils.
The chemical composition of virgin olive oil can be divided into two main fractions:
A) Saponifiable fraction (98–99%)
A.1 Triglycerides (96%)
A.2 Diglycerides (2%)
A.3 Free fatty acids (0.5%)
B) Unsaponifiable fraction (1–2%)
B.1 Compounds derived from fatty acids:
B.1.1 Phospholipids (40–135 mg/kg)
B.1.2 Waxes (approximately 250 mg/kg)
B.1.3 Sterol esters
B.2 Non-fatty acid compounds:
B.2.1 Hydrocarbons
B.2.1.1 Squalene (8,000 mg/kg)
B.2.1.2 β-carotene, a precursor of vitamin A (4 mg/kg)
B.2.2 Fatty alcohols (1,500–2,000 mg/kg)
B.2.3 Sterols (1,000–2,000 mg/kg)
B.2.4 Tocopherols (vitamin E) (50–300 mg/kg)
B.2.5 Pigments (40 mg/kg)
B.2.6 Polyphenols (50–800 mg/kg)
B.2.7 Volatile and aromatic compounds
a) Olive oil consists mainly of the saponifiable fraction, which is essentially fat. Like other vegetable oils, most of this fat is made up of triglycerides, the form in which plants naturally store fats. Diglycerides and free fatty acids are either intermediate compounds formed during triglyceride synthesis or the result of triglyceride breakdown.
b) The unsaponifiable fraction represents only a small proportion of virgin olive oil, yet it contains a wide variety of compounds present in small quantities. These substances are responsible for many of the oil's most important characteristics, including its colour, flavour and aroma, as well as its antioxidant and anti-inflammatory properties, which contribute to its health benefits.
c) The concentration of the compounds in the unsaponifiable fraction can vary considerably, as it depends on many different factors, including the olive variety, growing conditions and extraction process.
d) Most of the compounds in the unsaponifiable fraction are lost during the refining process.
Read moreThe saponifiable fraction represents more than 98% of the composition of virgin olive oil. It is made up of all the fatty acids, whether they are combined to form triglycerides and diglycerides or are present as free fatty acids.
What we commonly refer to as fats are these fatty acids. They are classified according to their degree of saturation into saturated, monounsaturated and polyunsaturated fatty acids, as shown below.
Classification of fatty acids according to their degree of saturation:
Fatty Acids:
Saturated: predominant in animal fats.
Unsaturated: predominant in vegetable fats:
Monounsaturated
Polyunsaturated
The physical, chemical and nutritional characteristics of olive oil depend on the proportions of the different fatty acids it contains, as most vegetable oils contain the same fatty acids but in different proportions. For example, the chart below compares the fatty acid composition of several vegetable oils. This is known as the fatty acid profile.
Palmítico (ES) Palmitic (EN)
Esteárico (ES) Stearic (EN)
Oleico (ES) Oleic (EN)
Linoléico (ES) Linoleic (EN)
Linolénico (ES) Linolenic (EN)
Oliva (ES) Olive (EN), Girasol (ES) Sunflower (EN), Soja (ES) Soya (EN), Cacahuete (ES) Peanut (EN), Palma (ES) Palm (EN)
Palmitic and stearic acids are saturated fatty acids, oleic acid is a monounsaturated fatty acid, and linoleic and linolenic acids are polyunsaturated fatty acids.
Most vegetable oils are rich in unsaturated fatty acids, with a few exceptions such as palm and coconut oils. Olive oil is characterised by its particularly high content of oleic acid, which is present in a higher proportion than in most other vegetable oils.
Read moreThe unsaponifiable fraction is the part of virgin olive oil that is not made up of fatty compounds. Although it accounts for only around 2% of the oil by weight, it contains many of the substances responsible for some of olive oil's most distinctive characteristics, including its colour, aroma and flavour, as well as compounds with antioxidant and anti-inflammatory properties.
Most of these substances are removed during the refining process. As a result, they are found only in virgin olive oils or, in much lower concentrations, in olive oils that are blends of refined and virgin olive oils.
The unsaponifiable fraction is made up of a large number of compounds, many of which are present only in very small amounts. Their concentration can vary considerably depending on the olive variety and the stage of ripeness at harvest. The different families of compounds can be found by clicking here.
Below, we explain the main compounds, either because they are major constituents of the unsaponifiable fraction or because they make an important contribution to the characteristics of olive oil.
These include phospholipids and waxes. Although present in small quantities, they are responsible for the occasional formation of mucilage and sediment with a gummy appearance inside the bottle.
Squalene can account for up to 40% of the unsaponifiable fraction. Its name is derived from sharks, as one of the earliest commercial sources of squalene was shark liver oil.
Squalene is also produced naturally by the human body. It is one of the main lipids found in the skin, where it helps maintain hydration, elasticity and flexibility. However, its natural production decreases with age, which is why many cosmetic creams and lotions contain squalene.
Its main application is in cosmetics. However, because of its antioxidant properties and its potential role in supporting healthy cholesterol levels, it is also being investigated for pharmaceutical and functional food applications.
Although squalene is found in many vegetable oils, virgin olive oil is one of the richest natural sources. As demand for squalene continues to grow, the cosmetics industry is increasingly interested in virgin olive oil as a sustainable source.
β-carotene is a precursor of vitamin A. It is a fat-soluble antioxidant that contributes to the normal functioning of the immune system. In some countries it has also been used as a dietary supplement to help protect the skin from the effects of ultraviolet radiation.
β-carotene gives olive oil its characteristic yellow-orange colour.
α-tocopherol, better known as vitamin E, is a powerful natural antioxidant that helps protect fats from oxidation. It plays an important role in the stability and shelf life of virgin olive oil.
The concentration of tocopherols varies according to the harvest date. Levels are generally highest in early-harvest olives and gradually decrease as the fruit ripens.
Polyphenols are naturally present in virgin olive oil and in many other plant-based foods, including wine. In olive oil they are largely responsible for its characteristic bitter taste. Among the most important polyphenols are hydroxytyrosol, oleuropein and their derivatives.
Polyphenols are among the main compounds responsible for the antioxidant properties of olive oil. They help protect the oil from oxidation and are widely studied for their potential role in protecting the body against oxidative stress.
Like α-tocopherol, polyphenols also contribute to the stability of the saponifiable fraction by slowing the oxidation of triglycerides.
Their concentration varies considerably depending on many factors, particularly the olive variety and the harvest date. Early-harvest Picual olive oils are generally among those with the highest polyphenol content.
The European Union currently allows a health claim for virgin olive oils containing at least 250 mg/kg of hydroxytyrosol and its derivatives, stating that olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.
Another important phenolic compound in extra virgin olive oil is oleocanthal. It has anti-inflammatory properties similar to those of ibuprofen in laboratory studies and is responsible for the characteristic peppery sensation at the back of the throat. Research into its possible role in Alzheimer's disease and other conditions is ongoing, although the evidence is not yet conclusive.
Other studies have also investigated the potential anti-cancer properties of oleocanthal in certain types of tumour, although further research is needed before firm conclusions can be drawn.
As mentioned above, β-carotene is responsible for the yellow-orange colour of olive oil. The green colour comes mainly from chlorophylls.
The relative proportions of β-carotene and chlorophyll determine the wide range of colours found in virgin olive oils, from bright green to deep golden yellow.
Green olives contain higher levels of chlorophyll than ripe olives, so oils produced from early-harvest fruit tend to have a more intense green colour. As the olives ripen, chlorophyll levels decrease and the golden tones provided by β-carotene become more noticeable.
This group includes more than 100 different compounds, such as hydrocarbons, alcohols, aldehydes, terpenes and furans. Together, they are responsible for the characteristic aroma of virgin olive oil.
These compounds are present in very small quantities, making their analysis particularly complex. Like polyphenols, their concentration generally decreases as the olives ripen. They are largely responsible for the fresh, green and fruity sensory characteristics of virgin olive oil.
Because these compounds are volatile, they evaporate when the oil is heated. This is one of the reasons why high-quality extra virgin olive oils are extracted at low temperatures, helping to preserve their delicate aromas and flavours.
Read moreThe density of olive oil is 0.916 kg/litre. This density corresponds to a temperature of 17 °C. As the temperature increases, olive oil expands and its density therefore decreases.
The difference in density between olive oil and water has traditionally been used by olive oil producers to separate the water from the oil. In the past, they were separated in settling tanks by decantation. After a certain period of time, the olive oil rose to the top of the tank, while the denser water settled at the bottom together with the remaining solid particles.
Modern extraction processes also make use of the difference in density between olive oil and water. The olive paste and the remaining components are separated according to their density by means of a centrifugation process.
| Temperature (°C) | Density (kg/litre) | Temperature (°C) | Density (kg/litre) |
| 6 | 0.9230 | 18 | 0.9150 |
| 7 | 0.9224 | 19 | 0.9144 |
| 8 | 0.9217 | 20 | 0.9137 |
| 9 | 0.9210 | 21 | 0.9130 |
| 10 | 0.9204 | 22 | 0.9124 |
| 11 | 0.9197 | 23 | 0.9117 |
| 12 | 0.9190 | 24 | 0.9110 |
| 13 | 0.9184 | 25 | 0.9104 |
| 14 | 0.9177 | 26 | 0.9097 |
| 15 | 0.9170 | 27 | 0.9090 |
| 16 | 0.9164 | 28 | 0.9084 |
| 17 | 0.9157 | 29 | 0.9077 |
It is often said that olive oil "expands" in the frying pan when heated. This is easy to observe as the temperature rises. But how much does it actually expand?
To calculate this, we need to know the coefficient of thermal expansion of olive oil. This ranges between 7.2 × 10-4 and 7.9 × 10-4. (For this calculation, we assume a value of 7.9 × 10-4).
If olive oil is heated from 20 °C to 180 °C for frying, its volume increases by approximately 12.7% (α × ΔT = 7.9 × 10-4 × (180 − 20)).
Polyphenols are a group of chemical compounds in most of vegetables. For example, there are polyphenols in tea (flavonoids), beer, red wine (tannins), chocolate, and in olive oils (tirosoles).
In general, polyphenols have antioxidant and anti-inflammatory properties. In olive oils, polyphenols protect the fatty acids of the olive oil from oxidation, which prevent the rusting fat in the bloodstream avoiding the formation of atheromas plaques in the blood vessels. There are also indications of the antitumoral properties of polyphenols.
The amount of polyphenols can vary significantly between different olive oils. Their levels in olives are maximum just before the veraison, i.e. in green olives or at the moment that they change from green to purple. Therefore, the early harvested green olive oils will have more amount of polyphenols than others.
Another subject of that depends on the amount of polyphenols is the variety of olive trees. There are some in which levels of polyphenols are higher than in others. For instance, olives from the picual variety tend to produce more polyphenols than arbequina.
There are several clues that the consumer can check to know it:
First, the olive oil has to be Virgin because the refining process removes most of the polyphenols in the olive oil.
Second, it is important that the virgin olive oil is of early harvest. An indication could be the color of the olive oil. In general, the more green, the better. Late harvested olive oils tend to be more Golden.
Third, the virgin olive oil must have a certain bitter taste, leaving a slight pungency in the throat. Polyphenols add to the olive oils that bitter flavor due to the oleuropein, an exclusive polyphenol of olive oil. On the other hand, the pungency in the throat is due to the oleocanthal, another different polyphenol of the olive oil, which has strong anti-inflamatory effects, and that is a natural "version" of ibuprofen.
Fourth, it is important to know the year of harvest. The olive oil should be from the last harvest because the polyphenols are oxidized and loose their properties quickly. So, it is a good idea check in the label the year of harvest (although only the top quality extra virgin olive oils tend to indicate it).
Fifth, and this is the easiest clue, if it is written on the label. The problem is that the issue of the polyphenols in olive oil has not been developed yet, there are different procedures for analysis that are not equivalent, and most of producers neither do any analysis nor are focused to get extra virgin olive oils with high levels of polyphenols.
However, the International Olive Oil Council (IOOC) has already approved an official method of analysis of polyphenols and the EU, in its list of authoritative statements from properties of the healthy food, has included the polyphenols of olive oils as a beneficial substance.
The sentence that EU allows to be written in the labels of olive oils with high levels of polyphenols is:
"The polyphenols of the olive oil contribute to the protection of the blood lipids against oxidative damage”.
This statement may only be used on the labels of olive oils with a concentration of polyphenols over 5 mg per 20 g of olive oil. (250 mg/kg). For this reason, we consider that an olive oil, to be called "olive oil with high polyphenols", must have at least 250 mkg/kg.
In order to have an idea about it, 20 gr is more or less a tablespoon and a half of olive oil. In the list of EU (EU Regulation no. 432/2012 of the Commission) is also indicated that these 20 gr is the minimum daily intake to get the beneficial effects from polyphenols.
We have been studying the concentrations of polyphenols in our olive oils for a long time. We have got values of 500 mg/kg in some of our varieties and in all of them we have exceeded the levels of 250 mg/kg. However those analysis reports were done just after milling the olives, and we still don't have details for the levels of polyphenols in an entire year, so that we cannot guarantee that these levels have been maintained throughout the year on the minimum required by the EU.
Henceforth, our intention is to publish the results of our olive oils at the beginning of campaign for knowledge of our customers and consumers. To find out the amount of polyphenols, you can check the reports of the olive oils of the last harvest.
You can learn more benefits of Extra Virgin Olive Oil here.
Read moreOleocanthal is a natural organic compound found in virgin olive oil. It belongs to the family of polyphenols, naturally occurring substances found in certain plant-based foods that have antioxidant properties.
The importance and uniqueness of oleocanthal lie in its antioxidant and anti-inflammatory properties. Its anti-inflammatory effect on the body is very similar to that of ibuprofen, one of the most widely used non-steroidal anti-inflammatory drugs.
Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin, paracetamol and ibuprofen differ from steroidal anti-inflammatory drugs because they generally have fewer side effects, and their pain-relieving effect is not narcotic.
This discovery is particularly significant because NSAIDs have been shown to be beneficial in the treatment of diseases involving chronic inflammatory processes, such as degenerative and neurodegenerative disorders, including Alzheimer's disease. Likewise, the use of some NSAIDs has been associated with a reduced risk of certain types of cancer.
In recent years, a number of studies have been carried out to investigate the potential health benefits of oleocanthal.
The discovery of oleocanthal is attributed to Dr Gary Beauchamp. This American biologist works at the Monell Chemical Senses Center in Philadelphia, a research institute specialising in sensory science, where different substances are analysed and their sensory characteristics evaluated.
Dr Beauchamp attended a molecular nutrition conference held in Sicily, where he was invited to taste several extra virgin olive oils at a local olive mill. While tasting one of the oils, he noticed the distinctive pungent sensation at the back of his throat.
At the time, Dr Beauchamp was conducting research into the taste of liquid ibuprofen solutions, and he realised that the pungency of the extra virgin olive oil was remarkably similar to that produced by ibuprofen. He requested samples from the mill, and the rest is history.
The name given to the molecule reflects its origin:
Oleo-canth-al
Oleo – from the Latin for oil.
Acanth – from the Greek for thorn, referring to its pungency.
Al – indicating that the compound belongs to the aldehyde family.
There are currently numerous scientific studies and research projects investigating the properties of oleocanthal.
One of the most remarkable studies to date was carried out by Paul Breslin, a colleague of Gary Beauchamp at the Monell Center, together with biologists and oncologists David Foster and Onica Legendre from Hunter College. Their research showed that oleocanthal can kill cancer cells within 30 minutes without damaging healthy cells. This study was conducted in vitro. Oleocanthal destroys the lysosomes within the cancer cells, causing them to die. Their findings were published in Molecular and Cellular Oncology.
In another study, Amal Kaddoumi and her research team reported findings published in the prestigious journal ACS Chemical Neuroscience. Their experiments in mice showed that oleocanthal reduced the accumulation of beta-amyloid plaques, which are associated with Alzheimer's disease.
Although current evidence is not yet conclusive, the results obtained so far are highly promising.
To obtain the potential health benefits of oleocanthal, as with the other polyphenols naturally present in extra virgin olive oil, it is recommended that it is consumed daily and regularly.
According to researchers from the Andalusian Society of Oleocanthal, consuming approximately four tablespoons of extra virgin olive oil rich in oleocanthal each day provides an anti-inflammatory effect comparable to around 125 mg of ibuprofen, which may help prevent or alleviate chronic inflammatory conditions.
Read moreOver the past forty years, epidemiological studies have shown that the Mediterranean diet helps protect cardiovascular health.
Extra virgin olive oil, one of the cornerstones of the Mediterranean diet, is considered one of the main contributors to these cardiovascular benefits. Much of its protective effect is linked to the way it influences cholesterol levels and helps maintain healthy blood vessels.
Below are some of the natural compounds found in Virgin Olive Oil that contribute to healthy cholesterol levels and support cardiovascular health.
1. Sitosterol
Sitosterol is a plant sterol naturally present in olive oil. Because its structure is similar to that of cholesterol, it helps reduce the amount of cholesterol absorbed by the intestine.
2. Oleic acid
Oleic acid helps lower levels of LDL ("bad") cholesterol while supporting healthy levels of HDL ("good") cholesterol.
3. Natural polyphenols
Extra virgin olive oil is naturally rich in polyphenols, powerful antioxidants that help protect LDL cholesterol from oxidation. This reduces its tendency to accumulate in the arteries.
4. Oleocanthal
Oleocanthal is a unique polyphenol found in virgin olive oil. Thanks to its anti-inflammatory properties, it may help reduce inflammatory markers associated with atherosclerosis.
Atherosclerosis is the process by which fatty deposits, known as atherosclerotic plaques, build up inside the arteries. This can have serious consequences for cardiovascular health, as the plaque may gradually narrow or block blood flow. If part of the plaque breaks away, it can also trigger the formation of a blood clot (thrombus), potentially leading to a heart attack or stroke.
1. Atherosclerosis begins when there is an excess of LDL ("bad") cholesterol circulating in the bloodstream.
2. The excess LDL cholesterol penetrates the artery wall, accumulating beneath the inner lining of the blood vessel.
3. The trapped LDL cholesterol becomes oxidised, triggering an inflammatory response.
4. White blood cells called macrophages engulf the oxidised LDL cholesterol.
5. These macrophages become foam cells, which accumulate to form the atherosclerotic plaque. The plaque continues to grow as more LDL cholesterol is deposited.
HDL ("Good") Cholesterol
HDL (high-density lipoprotein) typically accounts for around 20–30% of total cholesterol. It is often referred to as "good" cholesterol because it helps remove excess cholesterol from the bloodstream and transports it to the liver, where it can be processed and eliminated. An HDL level of above 40 mg/dL is generally recommended, and higher levels are considered beneficial.
LDL ("Bad") Cholesterol
LDL (low-density lipoprotein) usually accounts for around 70–80% of total cholesterol. It is known as "bad" cholesterol because it carries cholesterol from the liver to the body's tissues. When LDL levels are too high, cholesterol can accumulate in the artery walls, initiating the development of atherosclerosis. Ideally, LDL cholesterol should remain below 100–130 mg/dL; the lower the level, the better.
Total cholesterol should ideally remain below 200 mg/dL. Levels of 240 mg/dL or higher are associated with approximately twice the risk of heart attack compared with levels below 200 mg/dL.
Oleic acid is a monounsaturated fatty acid from the omega-9 family of fatty acids.
It is mainly found in vegetable oils such as olive oil, avocado oil, safflower oil and canola oil.
Olive oil consists of between 61% and 83% oleic acid, depending on the olive variety and the climate. The oleic acid content does not depend on the quality of the oil, the extraction method (mechanical or using chemical solvents), or whether the olive oil has been refined.
The main characteristic of oleic acid is that it is the most stable unsaturated fatty acid:
Many of the beneficial properties of olive oil come directly from oleic acid. Its main health benefit is its protective effect on the cardiovascular system through several mechanisms. Firstly, it helps to lower blood pressure and, secondly, to reduce LDL ("bad") cholesterol while increasing HDL ("good") cholesterol (Learn more about the effects of oleic acid and olive oil on cholesterol).
You can discover all the health benefits of olive oil by following the link below.
In its pure form, oleic acid is a colourless and odourless liquid.
Its melting point is 15 ºC. Therefore, olive oil solidifies when the temperature falls below this value.
Its boiling point is 360 ºC. However, for cooking purposes, the smoke point is more relevant, as it determines the maximum temperature at which an oil can be used for frying before it begins to break down. Olive oil, which is composed mainly of oleic acid, has a smoke point below 220 ºC.
The molecular formula of oleic acid is C18H34O2.
Like all fatty acids, the oleic acid molecule has a carbon chain structure with the carboxyl functional group (COOH) located at one end.
Within the carbon chain, there is a double bond between carbon atoms 9 and 10 (counting from the functional group), which gives oleic acid its monounsaturated character. It belongs to the omega-9 family of fatty acids, and many of its health benefits are derived from this chemical characteristic.
Most olive oil is made up of oleic acid. However, the amount varies depending on the olive variety used to produce the oil. Some varieties naturally contain a higher proportion of oleic acid than others. Below is a table showing the approximate oleic acid content of several olive varieties.
| Olive variety | % oleic acid |
| Picual | 76 |
| Cornicabra | 77 |
| Hojiblanca | 74 |
| Frantoio | 67 |
| Manzanilla | 72 |
| Arbequina | 65 |
Each vegetable oil contains a different proportion of fatty acids. This fatty acid fraction is known as the saponifiable fraction. A chart showing the saponifiable fractions of various vegetable oils can be found here.
In addition to most vegetable oils, which contain varying amounts of oleic acid, another important source is nuts, including almonds, peanuts, hazelnuts, pistachios and walnuts.
Oleic acid is also found, although in smaller amounts, in certain meats, such as pork.
High oleic sunflower oil is sunflower oil from sunflower plants that have been genetically modified to produce more oleic acid. It is widely used in the food service industry.
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