Several studies confirm that consumption of olive oil, rich in mono-unsaturated fatty acids (MUFA) contributes to low rates of cardiovascular disease, breast cancer and increased life expectancy. The Seven Country Study (1958-1964), showed that Greece, with the highest consumption of olive oil, called “liquid gold” by Homer, reported the lowest number of deaths from heart disease.
Olive oil is derived from a fruit rather than a seed. It has one of the highest concentrations of polyphenols. It is rich in MUFA and vitamin E, and it is extracted using the cold-pressed method. These special features are responsible for benefits such as high antioxidant levels through polyphenols, vitamin E and A, which lower bad cholesterol (LDL), blood pressure, risk of heart disease and cancer. They also have anti-inflammatory effects. The high MUFA content is responsible for lowering bad cholesterol (LDL), increasing good cholesterol levels (HDL), improving blood sugar levels in diabetics and reducing abdominal obesity. MUFA also boosts immunity, reduces risk of gall stones and delays ageing. However, not all olive oils are equal. Different types provide varying amounts of polyphenols. Varieties include extra-virgin, virgin, pure (also called refined or light) and pomace.
However, there are several myths about olive oil:
* Olive oil should be the only oil used for consumption.
There is no perfect oil — a balance of MUFA, PUFA (poly-unsaturated fatty acids) and saturated fat in the right proportions is good for health. Olive oil combined with mustard, sesame, canola or rice bran oil can go a long way to prevent diseases. Fatty fish, flaxseeds and walnuts are good.
* Extra-virgin olive oil cannot be used for cooking.
Olive oil has a high smoking point, and is one of the most heat-stable oils. The smoking point refers to the temperature at which a cooking fat or oil begins to break down and leads to formation of harmful compounds. Due to this, EVO can be used for cooking and frying, but is an expensive choice.
* Any oil that says ‘pure’ or ‘olive oil’ is good.
‘Pure’ or simply ‘olive oil’ is usually a blend of extra-virgin and refined olive oil, and is not the same as extra-virgin or virgin olive oil. It is refined, low on nutrients and does not provide the polyphenol benefits of extra-virgin olive oil.
* Solidification in cold indicates inferior or adulterated oil.
Solidification of olive oil in winters does not indicate adulteration. It hardens due to the presence of waxes, which are retained, unlike in refined oils.
* The greener the better.
The colour of olive oil is neither an indicator of its quality nor flavour. Colour is determined by the ripeness of olives — green, unripe olives render green colour to the oil, while purple, black olives give a golden colour. Greener olive oil may indicate higher concentration of antioxidants and polyphenols. But at times unscrupulous manufacturers or producers of olive oil add chlorophyll to disguise the golden-coloured olive oil.

Cancer Support India