EXTRA VIRGIN OLIVE OIL IS GOOD FOR YOU – SCIENTIFIC EVIDENCE OR OLD WIVES TALE?

The Health Benefits of Extra Virgin Olive Oil (EVOO)

As a hotel that specialises in holidays for singles and solo travellers in the first or even second flush of middle age, we know how important it is to consciously and actively manage your health. And a holiday is the perfect time to both consider your overall wellbeing and kick start new habits. So let’s start with an easy ‘no brainer’ of an idea – whilst on your Singles in Crete holiday simply dial-up your consumption of olive oil. Actually with Chef Manolis rattling the pots and pans you’ve no option but to do that anyway – but let’s just get serious for a moment as to why.

You are what you eat!

Here in Crete we tend to bang on about how good the Mediterranean diet is for living a healthier, longer, life. We’ve been doing it for so many years, mostly based around the fact that people in the Mediterranean, and Greece especially, tend to live longer than in most other countries. It’s got to the stage where it’s become more or less folklore – but is there any basis in fact? So, before our thoughts turn to high summer, high season, hi-jinx we thought we’d take a deeper dive into seeing what the science says. And all those old wives were not wrong – it all comes down to Extra Virgin Olive Oil or EVOO.

Why the old EVOO then?

Extra virgin olive oil (EVOO) is a staple of Mediterranean cuisine – amazingly statistics suggest that the average Mediterranean household gets through a litre bottle every week, if not more. In comparison, in most other countries, households get through two litres a year! And that’s mostly in salad dressing. But science has now shown that it’s a powerhouse of health benefits. Extracted from the first cold pressing of olives, EVOO retains the highest levels of nutrients, antioxidants, and healthy fats compared to more refined oils. This natural product boasts a rich chemical composition that makes it beneficial for heart health, inflammation reduction, and even brain function. So we reckon this next section is pretty essential pre-Cretan holiday reading – it has all the ‘stuff’ you need to know, even if it does have quite a few technical medical terms in it!

Heart ‘Stuff’

Perhaps the most well-documented benefit of EVOO is its positive impact on cardiovascular health. EVOO is rich in monounsaturated fats, particularly oleic acid, which has been shown to help lower bad LDL cholesterol while raising good HDL cholesterol. This balance contributes to the prevention of atherosclerosis – the hardening and narrowing of arteries – which is a key factor in heart disease and stroke.
Additionally, EVOO contains powerful antioxidants such as polyphenols, which have anti-inflammatory and vasodilatory properties. These compounds help reduce oxidative stress and improve blood vessel function. A famous large-scale clinical trial in Spain found following a Mediterranean diet supplemented with EVOO resulted in a significantly lower risk of major cardiovascular events.

Anti-inflammatory ‘Stuff’

There’s a lot of new science around inflammation in the body. Chronic inflammation is increasingly suggested as a cause of many diseases, including diabetes, cancer, and Alzheimer’s disease. EVOO contains something called oleocanthal, a natural compound with anti-inflammatory properties. Oleocanthal reduces inflammation markers in the body, which can help prevent chronic disease over time. Moreover, the antioxidants in EVOO, including vitamin E and polyphenols, work to neutralize free radicals that contribute to inflammation and cellular damage.
Put simply EVOO can be as effective as ibuprofen in reducing inflammation.

There is a massive learning point here that isn’t often mentioned – people on blood pressure medication shouldn’t take ibuprofen. Yet blood pressure naturally increases once you get past 50, or even earlier. Looking around the dinner table at the Mistral we reckon there’s a whole heap of BP meds going down.

Antioxidant ‘Stuff’

This is a bit technical so perhaps pour yourself a medicinal small dry sherry before reading. EVOO is rammed with antioxidants that protect the body from oxidative damage. Oxidative ‘stress’ occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to cell and tissue damage. The antioxidants in EVOO – such as hydroxytyrosol and tyrosol – help combat this imbalance and reduce the risk of chronic diseases such as cancer, heart disease, and neurodegenerative disorders.

Brain Health ‘Stuff’

While we’re on about ‘oxidative stress’ it’s worth noting that the brain is particularly susceptible due to its high fat content and energy demands. EVOO’s antioxidant-rich profile makes it beneficial for maintaining cognitive function and potentially slowing the progression of diseases like Alzheimer’s – see also Heart Stuff above about the reduction of plaque build-up. Some studies even point to EVOO helping preserve memory and learning abilities by reducing brain inflammation.

Weight Management and Metabolism ‘Stuff’

Somewhat counter intuitively, EVOO can play a supportive role in weight management even though it is very much ‘a fat’. That’s because the healthy fats in EVOO are ‘filling’, helping to control appetite and reduce cravings. People with type 2 diabetes or managing insulin sensitivity should know that unlike refined carbohydrates or trans fats, EVOO does not cause blood sugar spikes. EVOO may also promote fat metabolism. Some studies have found that incorporating EVOO into a balanced diet can help reduce visceral fat, the type of fat that accumulates around internal organs and is associated with metabolic disorders.

Skin and Bone ‘Stuff’

EVOO’s benefits are not just about what’s going down inside the body. The same antioxidants and vitamins that protect internal organs can also benefit skin by reducing signs of aging and supporting wound healing. Topically or internally, EVOO’s anti-inflammatory and moisturizing properties help maintain skin elasticity and barrier function. Emerging research suggests that EVOO may support bone health by increasing calcium absorption and bone mineralization.

If you thought good health doesn’t grow on trees…it does at the Mistral!

The Mistral kitchen only uses EVOO. During the week you’ll get plenty in the cooking and on the salads served at dinner. If you stay around the hotel for lunch it will come as a condiment. If you want you can always have a glug or two at breakfast – an eggcup-full is a great start to the day. Then, having started you off on this great new EVOO-kick, when you go home, we’ll present you with a bottle of our own extra virgin olive oil so you’ll have no excuses in backsliding in Blighty!