Health Benefits of Omega-9

Olive oil is a foundation of the Mediterranean diet and has an established association with good health; indeed cultures which consume large quantities of olive oil have low incidences of heart disease. In a paper by Panagiotakos et al, which reviewed several studies on diet and cardiovascular disease, adherence to Mediterranean eating habits resulted in reductions in the risk of coronary heart disease by up to 45%[i]. A more recent study conducted at The Prevencion con Dieta Mediterranea in Spain found strong support for the benefits of consuming a Mediterranean diet and high amounts of olive oil [ii]. After 3 months participants experienced reduced levels of oxidised LDL cholesterol (the harmful type) in the blood; oxidation of LDL cholesterol is contributory to the hardening of arteries, otherwise known as atherosclerosis. Other benefits included the lowering of systolic and diastolic blood pressures.

Olive oil has a high content of monounsaturated (long-chain) fatty acids, the most beneficial fats, which help to lower LDL cholesterol in the blood. Extra-virgin olive oil is rich in antioxidative substances, which help combat the damage caused by free radicals.

The less olive oil is treated, the more goodness it retains. Extra-virgin olive oil is obtained from the very first pressing of the olives and is extracted using a cold-pressing process, free from the potentially damaging effects of heat and chemicals. Its inherent health benefits include:

Lowering the risk of heart disease. Olive oil is associated with the lowering of LDL cholesterol, which sticks to artery walls and causes atherosclerosis, increasing the risk of coronary heart disease and stroke. Oxidation may be a catalyst in the development of atherosclerosis. It is thought that monounsaturated fats reduce the capacity of cholesterol to oxidise. Olive oil, particularly extra-virgin, is rich in antioxidants (containing 40 antioxidant phytochemicals), and may therefore reduce the oxidation of cholesterol, preventing the hardening of artery walls.

Lowering blood pressure. A study by Ferrara et. al., published in the Archives of Internal Medicine[iii], found that a diet high in monounsaturated fats (MUFAs) from olive oil can also help reduce blood pressure levels. While consuming a diet rich in extra-virgin olive oil, the amount of antihypertensive medication necessary to control blood pressure levels fell by 48%, compared with only a 4% reduction on the sunflower oil diet. In addition, all subjects on the sunflower oil diet required antihypertensive medication whereas the eight on the extra-virgin olive oil diet required none. The authors concluded that a diet lower in total fat and saturated fat, containing higher amounts of MUFA, can lower blood pressure levels and reduce or eliminate the need for medication. Possible explanations for this relate to the high content of polyphenols in olive oil. Polyphenols are potent antioxidants that help arteries dilate, thereby reducing blood pressure; 10 g extra-virgin olive oil contains 5 mg of polyphenols whereas sunflower oil has no polyphenols at all.

Decreasing blood sugar levels, thus protecting against the onset of type-2 Diabetes. Studies on diabetic patients show that healthy meals containing olive oil have better effects on blood sugar than even low-fat meals.

Weight loss. While olive oil has roughly the same calorific value as other fats, some research suggests it may be harder to put on weight with monounsaturated fats. Olive oil may also help the digestive system to function more efficiently.  

Stimulating the gall bladder to secrete bile, preventing the formation of gallstones. 

Promoting cellular growth and speeding healing.

Nourishing the skin and hair.

Studies indicate that olive oil may reduce some of the effects of ageing. In a study by Purba et. al., olive oil appeared to protect against skin wrinkling [iv]. 

Helping to maintain healthy bones and preventing calcium loss.

Mopping up unwanted free radicals in the body. A study by Wolk & Alicja et. al., published in the Archives of Internal Medicine, found that women who consumed a higher level of monounsaturated fat were less likely to develop breast cancer [v].

References

[i] Panagiotakos D.B., Pitsavos C., Polychronopoulos E., Chrysohoou C., Zampelas A., Trichopoulou A., Can a Mediterranean diet moderate the development and clinical progression of coronary heart disease? A systematic review Med Sci Monit. 2004 Aug;10(8):RA193-8.

[ii] Fito, M., Guxens, M., Corella, D.,  Saez, G. Estruch, R., De la Torre, R., Frances, F., Cabezas, Del Carmen Lopez-Sabater, M., Marrugat, J., Garca-Arellano, A., Aros, V. Ruiz-Gutierrez, F., Ros, J. Salas-Salvado, E., Fiol, M., Sola, R., Covas, M.I. "Effect of a traditional Mediterranean diet on lipoprotein oxidation: A randomized, controlled trial", Archives of Internal Medicine, (2007), Volume 167, pp. 1195-1203.

Authors:   for the PREDIMED Study Investigators

[iii] Ferrara L.A..et al. Olive Oil and Reduced Need for Antihypertensive Medications Archives of Internal Medicine 160 (March 27, 2000): 837-842.  

[iv] Purba M.B., Kouris-Blazos A., Wattanapenpaiboon N., Lukito W., Rothenberg E.M., Steen B.C., Wahlqvist M.L., Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001 Feb;20(1):71-80.  

[v] Wolk, Alicja, et. al. "A prospective study of association of monounsaturated fat and other types of fat with risk of breast cancer." Archives of Internal Medicine. 1998; 158:41-45.