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Olive oil is a staple and the main source of fat of the traditional Mediterranean diet, which has been proven to protect against cardiovascular disease(CVD), including coronary heart disease(CHD).

This most known monounsaturated fat helps lower risk of CVD by improving risk factors for heart disease, including lowering LDL cholesterol, oxidative stress, inflammation and blood pressure, while improving insulin sensitivity.

These evidence-based health benefits of olive oil have largely been demonstrated in European populations where the liberal use of olive oil is customary. But what about its benefit in the context of an American diet where that is not the case

Olive oil and CVD risk in US adults

A recent study in US adults(3) found:

Those men and women who had a higher daily olive oil intake, more than 1-1/2 teaspoons or 7 grams a day had a reduced risk of both CHD and CVD compared to those using olive oil less than once a month.

Replacing 5 grams/day (1 teaspoon/day) of margarine, butter, mayonnaise or dairy fat with the equivalent amount of olive oil was associated with a lower risk of CHD and CVD.

Higher daily olive oil usage was associated with decreased risk of dying from CVD.

Higher olive oil intake was associated with lower levels of circulating inflammatory biomarkers and a better lipid profile.

Why extra virgin olive oil is better

The heart protective effects of a traditional Mediterranean diet are due, in part, to the rich antioxidant content of its main components, one of which is extra virgin olive oil(EVOO).

EVOO is rich in polyphenols, a large group of plant chemicals that act as antioxidants and have anti-inflammatory properties. (4) The mechanical extraction used in generating EVOO preserves the phenolic substances and vitamins.

Not true for refined olive oil, called"light" or"pure," which involves additional heat and chemical processing, leaving the oil odorless, tasteless, colorless and without the health-promoting polyphenols. In fact, refined olive oil consumption does not decrease the risk of CVD as much as EVOO. 

Advise On Using Olive Oil

Boost your health, decreasing your risk of CHD and CVD, by substituting an equivalent amount of olive oil for margarine, butter, mayonnaise or dairy fat whenever possible. To maximize its antioxidant, anti-inflammatory benefits, choose EVOO.

If you are under medical supervision for any reason, please check with your doctor or other healthcare professional before following this recommendation.

When it comes to healthy oils, extra virgin olive oil -- EVOO for short -- is the very best choice for your healthy pantry.

Because it is the first press of the olives, extra virgin olive oil not only tastes better, but also has higher levels of antioxidants and other micronutrients that may help protect against diseases, from Alzheimer's to breast cancer. When you shop for EVOO, avoid imitators. Look for the words"100 percent Extra Virgin Olive Oil" on the label. The oil must be pressed from olives alone, not mixed with seed or nut oil.

Over the years, investigative research found that some foreign olive oil labels aren't always clear about what country the olives were grown in versus where the oil was bottled, which can make it hard to understand the real source of the oil. 1 answer is to choose oil made in the United States, notably Californian EVOO. Look for the California Olive Oil Council seal.

Pick olive oil bottled in dark glass to help protect its delicate antioxidants from light. Once opened, you will want to consume a bottle of EVOO in a few months. Some brands currently list"use by" dates.

EVOO has one of the reduced smoke points compared to other oils -- that means it burns faster and should not be used for long, high temperature cooking, such as deep frying. The antioxidants can be damaged by high heat, too. Here are 3 easy no-cook ways to utilize it.

Drizzle EVOO on salad greens and top with heart healthy nuts, seeds or ground flax. For added flavor, sprinkle with a pinch of salt, a squeeze of fresh lemon or a teaspoon of your favorite vinegar.

Toss steamed vegetables with a teaspoon of EVOO, then sprinkle with spices or herbs.

Make a flavorful pesto to use as a sauce for pasta or protein, or to use as a sandwich spread instead of mayo. Simply sip a quarter-cup of EVOO with two cups each of packed spinach and basil, and a half-cup each of grated parmesan and walnuts in a food processor. Season to taste with salt and pepper, and shop for up to four days in the fridge.

From salads to sides, it's easy to get the health benefits of extra virgin olive oil into your meals.

You often see olive oil used topically on dishes such as salad or pasta, but you can cook with olive oil in the same way you do with vegetable oil. And it is much healthier for you too.

Let's start with an explanation of what olive oil is, exactly. As the name implies, it's the liquid fat that's derived when whole olives are pressed. The flavor can vary based on the altitude of the olive trees, the growing area, the period of the harvest and the extraction process itself.

Varieties of Olive Oil

There are different variations of olive oil that you will notice in your local supermarket, most commonly extra virgin olive oil, virgin olive oil, and olive oil. Extra virgin refers to oil that comes from cold pressed olives whereas other olive oils are blends of both cold pressed and processed oils.

Extra virgin oil tends to have a more green color and a more pronounced fruity aroma. The practice of making it is time-consuming and rigorous which contributes to its higher price.

The taste of extra virgin olive oil is ideal for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. But when you are using olive oil to stir-fry or at other heated applications, the flavor won't be as pronounced so there's no reason to spend the money on extra virgin grade oils.

Cooking With Olive Oil

In general, when olive oil is used for cooking, it is best kept to pan frying only. However, it is definitely not ideal for deep frying because it has too low a smoke point and will overheat. If you are searching for a healthy oil to deep fry with, canola is a great alternative.

Because the taste of olive oils can vary, you should try a variety of brands to find the one you like best. Then keep a great bottle of extra virgin on hand for finishing and a fantastic plain olive oil for general cooking.

Dp bear in mind that oils deteriorate and become stale over time so be sure to use your oil while it's fresh and, after a year, even the best extra virgin probably won't be good for raw applications but can nevertheless be used for cooking.