The healthy ‘’Good’’ Fats of Extra Virgin Olive Oil (EVOO)

Since fat is an important part of an healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats, limiting harmful “bad” fats.

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol and your overall health (https://pubmed.ncbi.nlm.nih.gov/25940230/ - Predimed research effects of the Mediterranean diet -MeDiet- on clinical events of cardiovascular disease -CVD).
Of all the edible oils, extra virgin olive oil has one of the highest levels of monounsaturated fatty acids.
Monounsaturated fat has been shown to increase good cholesterol (HDL) and lower bad cholesterol (LDL). Studies have shown that consumption of monounsaturated fatty acids reduces the body’s total cholesterol levels, which may help lower risk of heart disease. (https://pubmed.ncbi.nlm.nih.gov/8517637/ of national library of medicine, presents a study around impacts of EVOO to reduce LDL level)

The predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content. Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer (https://pubmed.ncbi.nlm.nih.gov/16484595/, retard on inflammation, https://pubmed.ncbi.nlm.nih.gov/17168666/ and https://pubmed.ncbi.nlm.nih.gov/15642702/ cancer).

Unhealthy or “bad” fats: Trans-fat and Saturated fat.

Trans fat.
Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
FDA is making inroads into outlawing the use of artificial trans-fats in commercially prepared food, but it’s still important to carefully read food labels. No amount of artificial trans-fat is considered safe, so aim to eliminate it from your diet.
Trans fat – primary sources include:
- processed food from industry like baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- packaged snack foods (crackers, microwave popcorn, chips)
- stick margarine, vegetable shortening
- fried foods like french fries, fried chicken, chicken nuggets, breaded fish
- anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans-fat-free”

Saturated fat.
While not as harmful as trans-fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.
Saturated fat – primary sources include:
• Red meat (beef, lamb, pork)
• Chicken skin
• Whole-fat dairy products (milk, cream, cheese)
• Butter
• Ice cream
• Lard
• Tropical oils such as coconut and palm oil

Summary: Monounsaturated fats and polyunsaturated fats are ‘’good fats’’ and what is relevant is that EVOO (extra virgin olive oil) contains good fats at its majority!

EVOO Nutrition Fats
EVOO (extra virgin olive oil) contains ‘’good fats’’ at its majority: Monounsaturated Fat 10 g. and Polyunsaturated Fat 1.8 g per tablespoon. One tablespoon is about 14 g.
Olive oil contains no carbohydrates or protein. All of its' calories come from fat, mostly monounsaturated, making it an extremely heart healthy addition to your diet.
Let’s list the Extra virgin olive oil nutrition fat:
One tablespoon of olive oil (14g) contains the following nutritional information:
Calories 120 - Total Fat 14 g:
- Polyunsaturated Fat 1.8 g
- Monounsaturated Fat 10 g
- Saturated Fat 2.2 g
- Trans Fat 0 g
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugar 0 g
Cholesterol 0 g
Sodium 0 g
Potassium 0 g
Protein 0 g

Summary: One tablespoon of olive oil contains about 119-120 calories and 14 grams of fat, making it a high calorie food product. The good news is that the fat is healthy, mostly monounsaturated and polyunsaturated. A small number of calories come from saturated fat. But, although the fat is the healthy kind, you should still portion control your olive oil. Use it moderately in cooking and dressing food.

Benefits on health in 4 bullet points
Extra virgin olive oil lowers the level of cholesterol and blood pressure, it helps to prevent cardiovascular disease, protects the liver, promotes digestion, regulates the intestine, and nourishes the skin and scalp. (https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil)

1) Monounsaturated fat contained in EVOO has been shown to increase good cholesterol (HDL) and lower bad cholesterol (LDL).
2) Extra virgin olive oil (EVOO) contains polyphenols, the valuable antioxidants found in no other edible oil, which is thought to be responsible for the low incidence of heart disease especially if associated with the Mediterranean diet. Antioxidants are compounds produced in your body and found in foods like EVOO. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.
3) Olive oil contains nutrients that fight inflammation. These include oleic acid that is the main component of EVOO as well as the antioxidant oleocanthal.
4) Extra virgin olive oil is also rich in fat-soluble vitamin K and vitamin E, and is often noted for its antioxidant properties, one of the primary health benefits of olive oil.
Vitamin E supports normal nerve conduction and plays a role in immunity. Vitamin K is responsible for blood clotting.

How much per day?
Even if EVOO contains high quantity of ‘’healthy fats’’ we cannot exaggerate with EVOO it’s still a fat: ideal quantity is not more than two table spoon a day.

Make Sure to Get high quality EVOO
Buying the right kind of extra virgin olive oil is extremely important.
Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. For this reason, it’s considered healthier than the more refined variety of olive oil. Check the labels carefully to ensure you're getting real extra virgin olive oil. It’s always a good idea to read ingredients lists and check for quality certification.

How to recognize a high-quality extra virgin olive oil?  
At MyEVOIL we give some guidelines. It is important to make sure that the Olive Oil  is Extra Virgin Olive oil. Some key quality parameters need to be checked: a good to excellent EVOO contains high polyphenols >350mg, low acidity <0,4%, low peroxide < 12 mEq. (https://www.myevoil.ch/en/content/9-quality-parameters)

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