Olive oil is derived from the fruit of the olive tree, cultivated mainly in the Mediterranean for over 5,000 years. According to the American Heart Association (AHA), extra virgin olive oil (EVOO) is the staple fat source for the Mediterranean diet, which is one of the healthiest dietary models to prevent cardiovascular disease.

Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL. The AHA points out that it has also been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process.

The folks at The Happy Olive have been touting the heart healthy benefits of olive oil for some time now. Research has shown that people raised on diets that include EVOO have lower rates of most chronic diseases, such as heart disease, cancers, arthritis and Type 2 diabetes. Some specific risk factors improved with daily intake of olive oil include the following:

Blood levels of fasting insulin and glucose: Higher blood levels of both insulin and glucose have been related to an increased risk of heart disease and several cancers. Two tablespoons of EVOO a day was shown to decrease blood levels of glucose and insulin, which can decrease risk of heart disease and cancer along with improve blood glucose control for diabetics.

Blood pressure: Two to three tablespoons of EVOO a day has been shown to lower blood pressure. EVOOs with a higher phenol content lower systolic blood pressure in men compared to a lower phenol content oil.

Inflammation: High levels of inflammation (measured in the blood) that occur with a disease, like heart disease or cancer, have been related to a less favorable outcome. Oleocanthal, found in some EVOO, is a natural anti-inflammatory agent and works like ibuprofen to limit the production of inflammatory compounds in the body.

Blood coagulation: Blood that is too clotty will increase the risk of heart disease and strokes.  EVOO high in biophenols has been shown to decrease blood clotting.

Body weight: Because olive oil is a fat, people may express concern when recommended they use more EVOO. However, those who use EVOO as part of a weight loss program tend to lose weight better than on a low-fat diet. Studies show that people who use EVOO as their main diet fat also tend to have a lower body weight and gain less weight over time. A meal that contains fat leads to quicker satiety.