March 8, 2025

Understanding the Positive Effects of Extra Virgin Olive Oil on Cardiovascular Diseases

By Paolo DeAndreis
Updated: September 24, 2024, 00:23 UTC

Cardiovascular Diseases: The Leading Global Cause of Death

Cardiovascular diseases (CVD) remain the most common cause of death worldwide. These conditions encompass a range of disorders affecting the heart and blood vessels, including coronary heart disease, rheumatic heart disease, and cerebrovascular disease.

According to the New York State Department of Health, approximately 695,000 Americans die from heart disease each year, accounting for one in five deaths in the United States. Similarly, the World Health Organization (WHO) reports that cardiovascular diseases contribute to 32% of all global deaths.

While genetic factors, environmental pollution, and lifestyle choices all play a role in the development of heart disease, increasing research suggests that consuming extra virgin olive oil (EVOO) daily can significantly reduce cardiovascular risk.

The Scientific Evidence Behind Olive Oil’s Cardioprotective Effects

A large-scale study conducted in Spain in the 2010s found that adherence to the Mediterranean diet, which includes daily olive oil consumption, significantly reduced cardiovascular events compared to a low-fat diet in at-risk individuals.

This study, known as PREDIMED (PREvención con DIeta MEDiterránea), was published in the New England Journal of Medicine and served as a foundation for further research worldwide.

Additionally, the Seven Countries Study, which has been ongoing since the 1950s in the U.S., Finland, the Netherlands, Italy, Greece, Yugoslavia, and Japan, confirmed the crucial role of olive oil and the Mediterranean diet in reducing cardiovascular disease risk.

This extensive epidemiological study included 12,000 middle-aged men and found that consuming monounsaturated fats (particularly from olive oil) and following a Mediterranean diet significantly lowered heart disease risks.

These studies proved the significant influence of dietary habits on cholesterol levels and the development of cardiovascular conditions.

As a result, in recent years, hundreds of scientific publications have focused on understanding the unique role of olive oil in human health.

The Role of Monounsaturated Fatty Acids (MUFA)

One of the primary reasons for the health benefits of EVOO is its high content of monounsaturated fatty acids (MUFA), particularly oleic acid.

According to Bruno Tuttolomondo, a professor of internal medicine at the University of Palermo and head of the stroke care unit at Policlinico Hospital, extra virgin olive oil contains between 60% and 83% MUFA.

The remaining percentage consists of small amounts of saturated fatty acids (such as palmitic and stearic acid) and polyunsaturated fatty acids.

Tuttolomondo emphasizes that MUFAs play a critical role in preventing cardiovascular diseases:

"MUFA helps protect heart health by lowering cholesterol and LDL levels, reducing LDL oxidation, and preventing the formation of atherosclerotic plaques."

LDL (low-density lipoprotein), often referred to as "bad cholesterol," can accumulate in the blood vessels, leading to plaque buildup and atherosclerosis, increasing the risk of heart attacks and strokes.

Since MUFA is the most abundant component of extra virgin olive oil, it is classified as a "good fat."

The Role of Polyphenols in Reducing Cardiovascular Disease Risk

Polyphenols are a large group of bioactive compounds found in many foods. However, EVOO contains a unique set of rare polyphenols that offer powerful antioxidant and anti-inflammatory effects when consumed.

Tuttolomondo highlights that oleuropein, a key polyphenol in EVOO, has been one of the most studied compounds regarding its impact on cholesterol levels and cardiovascular health.

Research conducted by Francesco Violi’s team at Sapienza University in Rome has shown that oleuropein helps stabilize lipid plaques and reduces LDL oxidation, further protecting heart health.

Can Extra Virgin Olive Oil Help Prevent Diabetes?

According to the World Health Organization (WHO), 422 million people worldwide have diabetes. Research suggests that adherence to the Mediterranean diet, which includes EVOO, can significantly reduce the risk of developing diabetes.

Since diabetes damages blood vessels, it is directly linked to cardiovascular diseases.

Tuttolomondo explains that EVOO helps prevent diabetes by improving insulin sensitivity and regulating blood sugar levels.

How Much Extra Virgin Olive Oil Should You Consume Daily?

EVOO should be consumed daily for optimal health benefits. However, not all extra virgin olive oils are the same.

The polyphenol content varies depending on olive variety, cultivation conditions, and processing methods.

“A high-quality extra virgin olive oil should contain at least 250-350 mg/kg of polyphenols.”

Studies suggest that consuming 20 grams of EVOO per day (about 1-1.5 tablespoons) provides the optimal cardiovascular benefits associated with the Mediterranean diet.

Some research indicates that up to four tablespoons per day may offer even greater heart health benefits.

April 25, 2025

2025 NYIOOC’ta Rekorlar ve Öne Çıkanlar

2025 NYIOOC Dünya Zeytinyağı Yarışması olağanüstü üreticileri sahneye taşıdı; İtalya zirvede yer alırken, Hırvatistan, ABD, İspanya ve beklenmedik bölgelerden gelen etkileyici performanslar dikkat çekti. Özet2025 NYIOOC Dünya Zeytinyağı Yarışması'nda 742 zeytinyağı ödüllendirildi. Bunların 517’si Altın, 225’i Gümüş madalya aldı. Bu sonuçlar, yarışmanın zeytinyağı dünyasındaki en prestijli etkinlik olduğunu bir kez daha kanıtladı. İtalya 200 ödülle başı çekerken Hırvatistan ve Amerika Birleşik Devletleri de güçlü performanslar sergileyerek sızma zeytinyağı üretimindeki küresel yayılımı ve artan uzmanlığı gözler önüne serdi. İtalya Derinliği ve Çeşitliliğiyle Öndeİtalya 200 ödülle bir kez daha zirvede yer aldı. Sicilya kökenli ve yüz yılı aşkın bir geçmişe sahip Oleificio Asaro dal 1916, bu yıl beş ödül alarak, 2024'teki sekiz ödülüne yenilerini ekledi. Domenica Fiore ve Domenico Manca gibi diğer önde gelen İtalyan markaları da mükemmellik geleneklerini sürdürdü. Hırvatistan’ın Yükselişi SürüyorHırvatistan yılın en dikkat çekici performanslarından birini sergileyerek toplam 125 ödül kazandı. Başarıda Avistria d.o.o., Oleum Maris ve OPG Ivica Vlatković gibi sürekli ödül alan üreticiler başı çekti. Hırvat üreticiler, küçük partiler halinde yüksek kalitede sundukları ürünlerle jürilerin beğenisini kazanmaya devam ediyor. Amerika Birleşik Devletleri: Kaliforniya ve ÖtesiABD, 92 ödül kazandı. Kaliforniya merkezli üreticilerden California Olive Ranch dokuz ödülle öne çıktı. Durant Olive Mill ve IL Fiorello da güçlü performanslar sergiledi. Manicaretti Italian Food Importers, yıllar boyunca toplam 59 ödül toplayarak yarışmadaki istikrarlı varlığını sürdürdü. İspanya: Güvenilir Mükemmellikİspanya, 93 ödülle güçlü varlığını korudu. 2024 ve 2025’te beşer ödül kazanan Aceites Oro Bailen Galgon 99 gibi üreticiler öne çıktı. Yeni ve köklü markaların bir arada varlık göstermesi, inovasyon ile geleneğin birlikte sürdürülebileceğini ortaya koydu. Beklenmedik Bölgelerden Etkileyici KatılımlarKüçük veya gelişmekte olan zeytinyağı bölgeleri de dikkat çekti: Bosna-Hersek, 12 başvurudan 11’inin ödül almasıyla %92 başarı oranına ulaştı. Boutique üreticilerden Škegro Family Winery öne çıktı. Pakistan, tek bir başvuruyla Gümüş madalya kazanarak nadir bir başarıya imza attı. Japonya, Nippon Olive Co gibi üreticilerle ödül kazanmaya devam ederek istikrarlı bir yükseliş sergiledi. Organik Üretim ve Tek Çeşit Yağlar Öne ÇıktıOrganik üreticiler bu yıl 279 ödül kazandı (2024’te 210 idi). Sürdürülebilir ve şeffaf üretim yöntemlerine olan ilgi hem hacim hem kalite açısından büyümeye devam ediyor. Tek çeşit (monovarietal) yağlar ise 417 ödül alarak tüketicilerin bu karakteristik lezzetlere olan ilgisini bir kez daha gösterdi. Sicilya’nın asırlık bahçelerinden Kaliforniya’nın Pasifik yamaçlarına, Dalmaçya’nın kayalık tepelerine kadar 2025 NYIOOC, dünyanın en iyi zeytinyağlarını ve bu yağların arkasındaki tutkulu üreticileri onurlandırdı. Tarihi zaferler, sürpriz yeni katılımcılar ve genelde olağanüstü kaliteyle bu yılın sonuçları, sızma zeytinyağının küresel etkisinin ve gelişen uzmanlığının altını çizdi.

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February 15, 2025

Why Is Extra Virgin Olive Oil Linked to Lower Dementia Risk and Better Brain Health?

Dementia has been a part of aging since ancient times, but the underlying mechanisms causing it are only now beginning to be understood. Alzheimer’s disease, named after German psychiatrist Alois Alzheimer, is estimated to be responsible for 60% to 80% of dementia cases worldwide and is, unfortunately, a fatal condition. Characterized by cognitive decline and memory loss, this disease affects 10% of individuals over the age of 65 and 40% of those over 80. While deaths from diseases such as stroke and heart disease have decreased since 2001, age-standardized mortality rates from dementia have risen. Currently, there are more than 55 million Alzheimer’s cases worldwide, and due to population growth and increased life expectancy, this number is expected to triple by 2050. Although many experimental treatments for the disease are being developed, much of the research focuses on prevention. Extra Virgin Olive Oil and Dementia Prevention Numerous studies suggest that consuming extra virgin olive oil (EVOO) improves cognitive function and reduces the risk of dementia. A recent cohort study that followed 92,383 U.S. adults over 28 years found that consuming more than seven grams of olive oil daily reduced the risk of dementia-related death by 28% compared to those who rarely or never consumed it. Notably, these results were independent of overall diet quality, distinguishing this study from many previous ones. Polyphenols Protect Against Dementia by Preventing Plaque Buildup and Reducing Inflammation Polyphenols are a group of natural compounds found in plants, particularly in olives, that have powerful antioxidant properties. These compounds offer various health benefits, including protection against cardiovascular diseases and neurodegenerative disorders. EVOO is well known for its rich polyphenol content, which not only contributes to its health benefits but also enhances its distinct aroma and flavor profile. It contains more than 25 different polyphenols, including: Oleocanthal Oleacein Oleuropein Hydroxytyrosol Among these, oleocanthal and oleuropein are most strongly linked to the prevention and mitigation of neurodegenerative diseases such as Alzheimer’s. Current research suggests that these compounds protect brain health through multiple mechanisms, which will be further explored.

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January 24, 2025

The Olive Tree and the Olympics: An Ancient Bond

The olive tree has always been a symbol of unity and excellence in the Olympic Games. The Olympic Games, the world’s largest multi-sport event, represent the grandest global celebration of athletics and unity. Originating in Ancient Greece nearly 2,800 years ago, the Olympics were not merely a sporting event but also a significant cultural and political phenomenon. According to Greek mythology, the Olympic Games are inseparably linked to the olive tree. The olive tree, gifted to Athens by the goddess of wisdom, Athena, became a symbol of the Games. The origins of the Games trace back to the sacred site of Olympia on the Peloponnesian Peninsula, where the first recorded Olympics took place in 776 BCE. The Games were part of a religious festival honoring Zeus, the father of the Greek gods. For the ancient Greeks, the cultivation of both the body and mind was a fundamental aspect of upbringing. "The ideal of heroism was deeply ingrained in the minds of the ancient Greeks," said Anna Gustafsson, a Finnish archaeologist and author based in Athens, in an interview with Olive Oil Times. "There were no team sports in the ancient Olympic Games," she added. "Instead, athletes competed for individual glory. The contests tested strength, endurance, courage, and speed—the very qualities required of a heroic soldier." For young men from aristocratic families, sports were of great importance, preparing them for future battles. Delegations and athletes from various Greek city-states would embark on days-long journeys to participate in the Games at Olympia. The four-year cycle of the Games allowed athletes to train and prepare for the next competition. The Olympics were so significant in ancient Greece that time itself was measured by them. For instance, people would refer to a specific period as "the third year of the 21st Olympiad," indicating that three years had passed since the last Games. Moreover, hostilities between city-states were temporarily halted during the Games, ensuring that athletes and spectators could attend without disruption. "At that time, Greece did not have a centralized government," Gustafsson explained. "Instead, there were independent city-states that frequently waged war against one another. However, culturally, the Greek world was united. The Panhellenic festivals brought Greeks together for peaceful celebrations, reinforcing their shared religion and ideals." The Olympic Olive Wreath: A Symbol of Victory Unlike today’s gold medals, winners of the ancient Olympic Games were awarded a wreath made from the branches of wild olive trees grown in Olympia. "There are numerous depictions of this in ancient pottery paintings," said Gustafsson. "Additionally, winners might receive large amphorae filled with olive oil, ceremonial processions in their honor, bronze shields, or three-legged cauldrons as prestigious rewards." In ancient Greece, the olive tree was sacred and symbolized peace and unity. Those making offerings in temples or approaching rulers often carried an olive branch as a sign of their intentions. The olive wreath used to honor Olympic victors underscored the deep significance of the olive tree in ancient Greek culture. In Athens, olive trees gained political importance, leading to laws that protected them. Destroying an olive tree was punishable by death. Olive tree owners were only allowed to cut a maximum of two feet (approximately 0.6 meters) of branches per year; otherwise, they faced heavy fines. Historians point out that the relationship between the olive tree and the Attica region was foundational in organizing Athens' governance as a community controlling a specific territory. Over time, this land control replaced kinship and wealth as the primary source of political power in Athens. The Olive Tree in the Development of Athenian Democracy In the 6th century BCE, Athenian statesman Cleisthenes laid the groundwork for democracy, using the strong connection between the city-state and its land to shape the constitutional framework. From Ancient Greece to Today: The Importance of Olive Oil For the ancient Greeks, the olive tree was not only a sacred plant but also a vital food source. Their diet primarily consisted of olives, grapes (for winemaking), and barley or wheat. Olive oil was deeply integrated into all aspects of life, serving not only as food but also for religious and practical purposes. "The importance of olive oil in ancient Greece cannot be overstated," said Gustafsson. "In the modern world, I don't think we have a substance that is simultaneously sacred, practical, and economically valuable in the same way." "In sacred sites like Olympia, olive oil was offered to the gods," she added. "Athletes would rub their bodies with olive oil before training. After workouts, they would mix oil with sand, apply it to their skin, and then scrape it off to cleanse themselves." In that era, an average citizen in a Greek city-state consumed approximately 40-50 liters of olive oil annually: 15-20 liters for food, 20 liters for personal hygiene, 2 liters for religious rituals, 3 liters for lamps, and 0.5 liters for medicinal purposes. Gustafsson emphasized that olive oil, wine, and ceramics were crucial commodities in ancient Greek international trade. "Trade with neighboring countries was one of the main drivers of Greek civilization during the Bronze Age," she said. "That’s why olive oil was at the heart of life in Greece." The Legacy of the Olive Tree in the Olympics The legacy of the olive tree in the Olympic Games has endured for thousands of years. At the 2004 Athens Olympics, medalists were honored with olive wreaths, paying tribute to the ancient tradition. In 2021, ahead of the 2024 Paris Olympics, an olive tree was planted in the Olympic House garden to symbolize peace and the universality of the Games. "Some Olympic medals, such as those from the 1996 Atlanta Games, feature olive branches," Gustafsson noted. "It is recognized as a universal symbol of the Olympic spirit." Even today, the olive tree remains a symbol of peace and a healthy lifestyle. 🫒

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Understanding the Positive Effects of Extra Virgin Olive Oil on Cardiovascular Diseases