The Golden Elixir: Olive Oil in the Mediterranean Diet for Healthy Aging

Welcome! If you're looking to enhance your health and longevity, you've come to the right place. Today, we're exploring the incredible benefits of olive oil, a key component of the Mediterranean diet.

The Heart of the Mediterranean Diet

Olive oil is not just a simple cooking oil. If the Mediterranean diet had a soul, olive oil would be its heart. Maybe that’s because extra virgin olive oil is rich in monounsaturated fatty acids, which are known for their potential to support heart health and manage cholesterol levels. Since we are on the topic of health, let’s dive into some of the health benefits associated with a diet rich in olive oil.

Olive oil is not only delicious (I might be biased) but it’s also filled to the brim with health benefits. According to Healthline, olive oil is linked to lower blood pressure, arthritis relief, and even anti-aging benefits. Let's break down how incorporating olive oil into your diet can help with healthy aging at any age.

Heart Health

Remember that blurb about olive oil being rich in monounsaturated fats? Well, a diet rich in monounsaturated fats is beneficial in lowering cholesterol levels and reducing the risk of heart disease. Not only that, but olive oil is rich in a compound called oleocanthal. Not to get too scientific, Oleocanthal is a phenylethanoid, a type of natural phenolic compound found in extra-virgin olive oil. It's known for causing a burning sensation in the back of the throat when consuming this oil. (PSST, this is a sign of a really good olive oil) Interestingly, oleocanthal shares unique perceptual and anti-inflammatory characteristics with ibuprofen, making it a natural compound with potential health benefits.

Arthritis Relief

Speaking of oleocanthal and anti-inflammatories, consuming high-quality, high-phenol olive oils can help reduce joint pain and swelling, making it a natural remedy for arthritis relief. Although consuming it will reduce overall inflammation in the body, you can use it topically as a massage oil to help reduce swelling from bursitis and other types of arthritis.

Anti-Aging Benefits

Olive oil is nutrient-rich in antioxidants that help fight free radical damage and slow down the aging process. It's great for skin health and promotes a youthful glow. Be careful if you have naturally oily or sensitive skin though. It can cause breakouts or reactions. Personally, I love using olive oil as a pre-shower body oil, or on the tips of my hair to prevent split ends.

Cooking with Olive Oil

So, I’ve convinced you that olive oil is a healthy oil, but now you might wondering how to incorporate olive oil into your meals. Here are some simple cooking tips and recipes to get you started.

First thing first, let’s dispel the myth that olive oil has to be consumed raw. High-quality extra virgin olive oil has a smoking point of 410ºF making it an excellent choice for all types of cooking. Sure, it can be used raw as a salad dressing or to finish a dish. And, sure, using extra virgin olive oil raw adds the largest amount of antioxidants and anti-inflammatory effects to your meal. And, maybe, these benefits start to degrade as we apply prolonged heat. However, this is true for all cooking oils. What you might not have realized is that extra virgin olive oil has more oxidative stability than most other oils. This means that it retains its health benefits longer when heated than other cooking oils. Yep, that deep-fried chicken just got a little healthier. So, now that you are ready to start cooking with olive oil, let’s figure out some ways that you can include it in your diet.

Extra virgin olive oil can be used as a base for homemade salad dressings like our Maple Balsamic Dijon Vinaigrette. More of a meat-and-potatoes kind of person? Try creating marinades like our All-Purpose Fajita Marinade. Another easy way to incorporate more olive oil is to make simple swaps in your favorite dishes, like using extra virgin olive oil in place of butter when making mashed potatoes, or even making a healthier mayonnaise for sandwiches and wraps.

Quality Matters

The best nutrition starts with using the freshest ingredients. To make sure you are getting the most healthy aging benefits from your olive oil, select an olive oil stored in a dark glass or aluminum bottle. Light degrades oils quickly and because it’s so rich in antioxidants avoid plastic altogether. It can leach into your product! If possible, source olive oil from an educated party (like us) that can tell you where the olive oil is grown and provide a harvest date and chemical analysis of the oil. Rest assured that Nika’s Olive carries some of the highest quality extra virgin olive oils available and offers a wide range of flavors to assist you in your healthy cooking endeavors.

As you can see olive oil, a staple in the Mediterranean diet, is a powerful tool in promoting health and longevity at any age. So, the next time you're in the kitchen, reach for that bottle of olive oil, and let's toast to health!