Olive oil has long been a cornerstone of the Mediterranean diet, praised for its unique flavour and extensive health benefits. Modern research continues to explore its nutritional value and the positive impact it has on various aspects of wellbeing. Studies suggest olive oil may help support heart health, enhance cognitive function, and even contribute to cancer prevention.
Much of this is thanks to the oil’s powerful bioactive compounds, particularly polyphenols, which provide strong antioxidant and anti-inflammatory effects. At La Española, we’re diving into the science-backed reasons to keep olive oil in your kitchen – and on your plate.
Nutritional Profile of Olive Oil
Olive oil is made from the fruit of the olive tree and is naturally rich in healthy fats and bioactive compounds. These elements are central to its therapeutic and preventative benefits.
Types of OLIVE Oils
La Española’s entire range is made using 100% Spanish olives, with each variety offering its own flavour, production method, and nutritional quality:
Extra Virgin Olive Oil (EVOO): The highest quality olive oil, cold-pressed from fresh Spanish olives. Rich in flavour and nutrients, it’s perfect for drizzling over salads, finishing dishes, or everyday cooking where you want a vibrant, fruity taste.
Organic Extra Virgin Olive Oil: Produced from organically grown Spanish olives, this oil maintains the highest quality standards without the use of synthetic pesticides or fertilisers. It offers the same rich flavour and nutritional benefits as standard EVOO, with the added assurance of organic farming practices.
Olive Oil: A mild-flavoured oil made from the first pressing of olives, ideal for everyday cooking. It has a balanced taste that complements a wide variety of dishes, including baking, without overpowering other flavours.
Light in Colour Olive Oil: A refined olive oil with a very mild flavour and light colour, produced using gentle processing to remove strong tastes. This oil is perfect when you want the health benefits of olive oil but prefer a neutral flavour for cooking or baking.
Olive Pomace Oil: Made by refining the residue left after the first pressing, then blended with virgin olive oil. Suitable for high-heat cooking and frying, offering good stability and a neutral flavour.
Flavoured Oils:
- Olive Oil Flavoured With White Truffle: A luxurious blend that combines fruity Spanish olive oil with delicate, earthy, and slightly floral truffle notes. Ideal for adding an elegant aroma and flavour to salads, pasta, and pizza.
- Chilli Flavoured Oil: A unique blend of sunflower and olive oils infused with fiery chilli. Perfect for adding a warm kick to dishes like grilled vegetables, pizza, and pasta without overpowering other flavours.
- Garlic Flavoured Oil: A unique blend of sunflower and olive oils infused with rich, aromatic garlic flavour. A versatile oil to enhance salads, sautéed vegetables, pasta, and meats with Mediterranean flair.
Other Oils:
- Olive Pomace Oil and Sunflower Oil: A balanced blend offering good cooking stability and a mild flavour, ideal for frying and roasting.
- Sunflower Oil and Extra Virgin Olive Oil: A smooth, mild-flavoured blend combining the health benefits of both oils for versatile everyday cooking.
Monounsaturated Fats and Heart Health
The main type of fat in olive oil is monounsaturated fatty acids (MUFAs), particularly oleic acid, which offer a number of health benefits:
- Reduces “bad” LDL cholesterol while increasing “good” HDL cholesterol
- Lowers risk of heart disease and supports metabolic health
- Helps reduce inflammation, especially when included as part of a Mediterranean-style diet
Heart Health and Olive Oil
The link between olive oil and heart health has been supported by numerous studies. For example, research published in the Journal of the American College of Cardiology highlights how olive oil contributes to cardiovascular wellbeing through various mechanisms.
Cholesterol Management
Olive oil helps improve your lipid profile by:
- Lowering levels of LDL (“bad”) cholesterol
- Increasing levels of HDL (“good”) cholesterol
- Reducing oxidation of LDL cholesterol, which is a key contributor to atherosclerosis—a major risk factor for heart attacks and strokes
Blood Pressure Benefits
Regular consumption of extra virgin olive oil is also associated with lower blood pressure. Thanks to its polyphenol content, olive oil may help improve blood vessel function and reduce arterial stiffness – both essential for healthy circulation.
This makes olive oil particularly beneficial for those with hypertension or for anyone looking to take proactive steps towards heart health.
Anti-Inflammatory Properties
Chronic inflammation contributes to many forms of heart disease. EVOO contains oleocanthal, a natural anti-inflammatory compound that works similarly to ibuprofen in the body.
When consumed regularly, these compounds may:
- Lower inflammatory markers
- Reduce oxidative stress
- Protect arteries and blood vessels from damage
Polyphenols and Antioxidants
Olive oil is also high in polyphenols – natural compounds with antioxidant effects that protect your cells from damage. Key polyphenols include:
- Hydroxytyrosol: A powerful antioxidant that combats oxidative stress
- Oleuropein: Supports heart health and offers antimicrobial benefits
- Oleocanthal: Known for its anti-inflammatory action, similar to ibuprofen
These compounds help reduce the risk of chronic conditions such as heart disease and cancer by supporting the body’s natural defence systems.
Cognitive Function and Brain Health
Recent studies – such as those from Auburn University’s Harrison College of Pharmacy – highlight the potential neuroprotective benefits of olive oil.
How Olive Oil Supports the Brain
The combination of MUFAs and antioxidants helps:
- Reduce oxidative stress in the brain
- Lower inflammation that contributes to cognitive decline
- Protect against neurodegenerative conditions such as Alzheimer’s disease
By supporting healthy blood flow and protecting brain cells, olive oil may play a role in maintaining mental sharpness as we age.
Cooking with La Española
Now that you’re up to speed on the latest research, it’s time to enjoy olive oil in your everyday meals.
At La Española, we’re passionate about real food and real flavour. Whether it’s a drizzle over roasted vegetables or the base of your favourite stew, olive oil is a delicious way to support your health.
Visit our blog for more inspiration, recipes, and Mediterranean ideas the whole family will love.