Far from the old perception of fats and oils as universally bad, new nutrition science recognizes that many plant oils are actually good for your heart. Of these, olive oil might be the best choice. Dr. Steven Pratt, father of the superfoods movement, lists olive oil among the foods his research shows is as good for your health as a fast food combo meal is bad for you.
Olive Oil Basics
Olives, like avocados, are an oily fruit. To produce olive oil, olives are picked and treated, then pressed in a device not unlike a wine press. The juice that spills out is then strained, treated and packaged for delivery. Like all healthy oils, olive oil remains liquid while at room temperature.
Grades of Olive Oil
Olive oil is rated in grades based on "virginity," a standard based on acid content. Extra-virgin olive oil cannot exceed 2 percent acidity. Virgin olive oil must stay below 8 percent. Standard olive oil has no official upper limit. According to Pratt, the more virgin the olive oil, the better its health properties.
Unsaturated Fats
Olive oil is pure fat: a 100 g serving delivers 100 g of fat. Of those fats, only 15 g are the unhealthy saturated fats. The remaining 85 are polyunsaturated fats and monounsaturated fats. According to Walter Willett in "Eat, Drink and Be Healthy," these fats contribute directly to heart health by stimulating your body's production of HDL cholesterols. HDL cleans your bloodstream of harmful LDL cholesterol. Although olive oil does contain some LDL-friendly saturated fats, their influence is more than outweighed by more than five times that amount in healthy fats.
Other Nutrition
An ounce of olive oil delivers 17 percent of your daily vitamin E. Other than that, olive oil contains little in the way of other nutrition. It delivers no carbohydrates or proteins and just a trace amount of iron.
Superfood Qualities
Pratt's work with superfoods is based on the theory that micronutrients -- compounds such as flavonoids and antioxidants -- create synergies in your body that provide positive health results. Some of the benefits Pratt associates with olive oil include reduced risk of breast and colon cancer, lower blood pressure and improved cardiovascular health.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- "Superfoods Rx"; Dr. Steven Pratt, et al; 2006
- The Calorie Counter: Olive Oil
- Olives 101: The Three Grades of Olive Oil
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