Olive Oil - A Renown in Its Own Right

The market offer is vast, but not all oils are equal. The method of obtaining them has a significant impact on their quality and health properties. Cheaply produced oils most often result from chemical extraction and refining of residues after the first pressing of olives. In short, they are by-products that remain after the most valuable components. It is necessary to carefully read the labels and choose extra virgin olive oil, that is, oil from the first pressing. One can also look for unfiltered olive oil, which contains up to 30% more antioxidants. Olive oil should be sold in a dark bottle to protect it from sunlight, which affects the process of fat rancidity. It is not necessary to store it in the refrigerator.

Olive oil is primarily composed of oleic acid, which can act as a substitute for saturated fats in the prevention of atherosclerosis and heart disease. Numerous studies have been conducted to examine the effects of consuming olive oil on atherosclerosis. Oleic acid contributes to lowering cholesterol levels and prevents the oxidation of fatty acids in LDL lipoprotein molecules, thereby reducing inflammation, which is a primary cause of atherosclerosis. At the same time, it lowers the level of this fraction in the blood and increases the level of the HDL fraction, which prevents cholesterol from accumulating on the walls of the arteries. Olive oil is also rich in plant-based phytosterols, which are responsible for these properties. Long-term studies have shown that regular intake of phytosterols can prevent the progression of atherosclerosis in the blood vessels. In daily nutrition, beta-sitosterol should make up the largest portion, as it is found in olive oil in larger quantities than other phytosterols. Another important component for the cardiovascular system is oleuropein, which lowers blood pressure, dilates blood vessels, and has a relaxing effect.

Olive oil contains vitamin E and polyphenols, which act as antioxidants and reduce the production of free radicals, which can influence the development of cancer by damaging the genetic material of cells. Many epidemiological studies confirm a lower incidence of cancer of various organs, especially the large intestine, in people who follow a Mediterranean diet based on olive oil. Squalene, which is present in olive oil, has antibacterial properties, supports liver detoxification functions, and promotes the regeneration of the pancreas, which reduces the risk of type 2 diabetes. Squalene acts through binding oxygen molecules and delivering them to cells, as well as improving signal transmission between cells and skin elasticity.

Olive oil is a rich source of omega-9s (oleic acid) that plays a significant role in the prevention of cardiovascular diseases. However, for the proper functioning of the body, omega-3s and omega-6s are also of great importance, which must be supplied through food. These latter ones play a significant role in regulating the function of the heart and nervous system. Due to the low content of omega-3s in olive oil, it is important to include in the daily diet products that contain them, such as fish fats, nuts, seeds, and other oils (such as rapeseed oil and linseed oil). Olive oil should be used cold, such as in salads or slightly cooled soups, to ensure the stability of fatty acids and their positive impact on health. Frying and overheating olive oil can oxidize fat and turn it into a strong carcinogen. However, light frying at low heat and a small amount of oil is acceptable, and one can also add a little water to the pan to slow down the heating process.