Many of us are seeking ways to enhance our well-being, and research has continuously shown that high polyphenol extra virgin olive oil might just be the best natural supplement we’re looking for. This isn’t just a passing trend; it’s backed by science.
The 2022 OLIVAUS study showed that extra virgin olive oil, especially high in polyphenols, can significantly boost antioxidant status in adults. The study provides us with promising evidence that incorporating high polyphenol olive oil into our diet can bolster our antioxidant defenses and benefit our overall health.
Antioxidants are important to neutralize free radicals and protect against oxidative stress — the cell damage that high levels of free radicals can cause.
Oxidative stress accelerates aging and triggers chronic illness. While our bodies generate antioxidants to fight free radicals, external influences, such as diet, sunlight and pollution, can deplete them and produce more free radicals.
This exploration into EVOO’s high polyphenol content reveals its potential to fortify us against oxidative damage, underscoring the oil’s health-promoting properties.
The OLIVAUS Study: The Antioxidant and Anti-inflammatory Effect of Extra Virgin High Polyphenol Olive Oil vs. Low Polyphenol Olive Oil
The OLIVAUS study sought to determine the impact of high polyphenol extra virgin olive oil (EVOO) on markers of cardiovascular disease risk.
Researchers focused on a non-Mediterranean population to replicate results observed in Mediterranean cohorts, where the diet is naturally rich in EVOO. This double-blind, randomized, controlled, cross-over study meticulously evaluated the effects of high phenolic EVOO on various health markers.
Study Design and Participants
This double-blind randomized cross-over trial involved 43 healthy participants over three weeks, with a two-week washout period between phases. Researchers measured various health markers, including oxidized LDL, total antioxidant capacity, and C-reactive protein, to assess the influence of high polyphenol EVOO.
Significant Findings
The study revealed that daily consumption of 60ml of high polyphenol EVOO for three weeks led to positive changes in health markers, including:
- Boost in Antioxidants: Total Antioxidant Capacity in the blood increased, indicating better antioxidant defense.
- Reduced ox-LDL: Participants showed lower levels of oxidized low-density lipoprotein -- harmful cholesterol that can lead to artery blockage.
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Inflammation Markers: There was a decrease in C-reactive protein, suggesting lower inflammation.
Cardiovascular Benefits of High Polyphenol Olive Oil
Heart health is a major concern for many, and rightly so. In the US, the CDC states heart disease is the leading cause of death in both men and women regardless of race or ethnicity. At least one American dies of cardiovascular disease every 33 seconds.
The good news is that high polyphenol extra virgin olive oil (EVOO) has been linked to cardiovascular protection. The OLIVAUS study suggests that EVOO can improve markers of cardiovascular disease risk, such as lowering ox-LDL and hs-CRP and increasing antioxidant capacity. The health improvements were more pronounced in individuals with higher waist circumference and higher hs-CRP levels, who were at greater cardiometabolic risk before the intervention.
While we can’t say it’s a cure-all, the evidence points to EVOO being a valuable addition to a heart-healthy diet. It’s important to note that these benefits are associated with high polyphenol content, which varies depending on factors like olive variety and processing methods.
How Much Olive Oil Should I Consume Daily?
How much olive oil should you consume to reap these benefits? The OLIVAUS study provides a clear guideline: 60 mL or about 4 tbsps. of high polyphenol EVOO daily. This amount has been associated with improvements in antioxidant status and cardiovascular markers. However, it is important to note that an even higher-phenolic olive oil might require less quantity to achieve the same results.
Our olive oils contain an average of two to five times more polyphenols even compared to the high phenolic olive oil researchers used. Therefore, our recommendation is a minimum consumption of 1-2 tablespoons a day to replicate the same results.
Conclusion: Can High Polyphenol Olive Oil Reduce Risk of Heart Disease?
The OLIVAUS study confirms that Extra Virgin Olive Oil (EVOO), with its high polyphenol content, can improve antioxidant levels and reduce harmful inflammation and oxidation in the blood, which can help lower the risk of heart disease, especially in individuals already at higher risk. These results underscore EVOO’s role in heart health, especially for those outside the Mediterranean region.
Embracing EVOO in daily diets could be a key strategy in improving cardiovascular health and reducing disease risk.
FAQs
What Are Antioxidants, and How Do They Benefit Our Health?
Antioxidants serve as the body’s defenders, warding off the harmful effects of free radicals—unstable byproducts of cellular energy production. They protect our cells from the damage triggered by everyday metabolic activities and external sources like pollution and UV rays.
By neutralizing free radicals, antioxidants are crucial in curtailing the onset of chronic diseases and slowing the aging process.
It's important to incorporate antioxidant-rich foods into your diet to fight free radicals and boost your well-being.
What Distinguishes High Phenolic Olive Oil From Regular Olive Oil?
High phenolic olive oil boasts a minimum of 500 mg of polyphenols per kilogram, a benchmark regular olive oil doesn’t meet. These vital compounds not only amplify the oil’s health-boosting antioxidants but also enrich its sensory profile, influencing its flavor and fragrance.
Is High Phenolic Olive Oil Good for Heart Health?
High phenolic olive oil offers a multifaceted approach to cardiovascular wellness. It’s linked lower levels of oxidized LDL levels, critical in lowering heart disease risk. This improvement in cholesterol dynamics, coupled with its anti-inflammatory and arterial relaxation properties, underscores its potential in heart disease prevention.
How Might High Phenolic Olive Oil Play a Role in Preventative Medicine in the Future?
Brimming with polyphenols, high phenolic olive oil is poised to revolutionize future health measures. Its anti-inflammatory and anti-proliferative qualities could reduce the risks of chronic diseases, including heart disease and certain cancers.
Moreover, its neuroprotective traits show promise against neurodegenerative disorders, heralding a new era of integrated disease prevention and improved health trajectories.
