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organic cold pressed olive oil

Also known as: Olea europaea (olive tree species), Organic cold pressed olive oil, Virgin olive oil, Extra virgin olive oil, Olea europaea Oil

Overview

Organic cold pressed olive oil is extracted mechanically from organically grown olives without heat or chemical solvents, preserving its natural bioactive compounds. It is a rich source of monounsaturated fatty acids (primarily oleic acid, approximately 71%), polyphenols, antioxidants, and vitamins E and K. It is commonly used as a dietary fat source, culinary oil, and supplement to support cardiovascular health, provide anti-inflammatory effects, and increase antioxidant intake. Cold pressing helps retain these beneficial compounds better than refined oils. Research, including numerous randomized controlled trials (RCTs), systematic reviews, and meta-analyses, supports its cardiovascular and metabolic benefits, particularly within Mediterranean diet contexts. High-quality evidence suggests that replacing saturated fats with olive oil can significantly improve lipid profiles and reduce blood pressure.

Benefits

Organic cold pressed olive oil offers several evidence-based benefits. It significantly reduces LDL cholesterol and total cholesterol levels when used to replace saturated fats. Studies have shown a reduction in blood pressure and the risk of hypertension, especially in high cardiovascular risk populations following a Mediterranean diet supplemented with virgin olive oil. Some RCTs have demonstrated improved HDL cholesterol levels and triglyceride profiles. The polyphenols in olive oil provide anti-inflammatory effects, reducing markers like CRP and improving endothelial function. Furthermore, the antioxidant properties of polyphenols may reduce oxidative stress. Meta-analyses report modest but statistically significant reductions in LDL cholesterol (approximately 5-10%) and systolic blood pressure (approximately 2-3 mmHg).

How it works

The primary mechanism of action involves oleic acid modulating lipid metabolism, reducing LDL cholesterol synthesis, and promoting HDL cholesterol production. Polyphenols exert antioxidant effects by scavenging free radicals and upregulating endogenous antioxidant enzymes. The anti-inflammatory effects are mediated via the downregulation of pro-inflammatory cytokines and improved endothelial nitric oxide production. Olive oil positively impacts the cardiovascular system by improving endothelial function, reducing blood pressure, and modulating lipid profiles. It also affects the immune system by reducing chronic low-grade inflammation. Molecular targets include LDL receptors, inflammatory signaling pathways (e.g., NF-κB), and endothelial nitric oxide synthase (eNOS). Oleic acid and fat-soluble vitamins are well-absorbed in the small intestine, and polyphenol bioavailability is enhanced by the oil matrix.

Side effects

Organic cold pressed olive oil is generally recognized as safe, with no major adverse effects reported in clinical trials. Common side effects are rare, but excessive consumption may lead to mild gastrointestinal discomfort. Uncommon side effects, occurring in 1-5% of users, may include allergic reactions in sensitive individuals, though these are very rare. No rare side effects (less than 1%) have been documented in high-quality studies. While no significant drug interactions have been reported, olive oil's blood pressure-lowering effect may potentiate antihypertensive drugs. There are no specific contraindications, but caution is advised for individuals with a known olive allergy. It is considered safe for most adults, including the elderly and those with cardiovascular risk factors. Limited data exists for pregnancy, but it is generally considered safe as a food.

Dosage

Clinical benefits have been observed with a daily intake of approximately 20-50 mL (1.5-3.5 tablespoons) of virgin or extra virgin olive oil. A dosage of 25-40 mL/day is commonly used in RCTs to achieve cardiovascular benefits. There is no established upper limit, but doses up to 50 mL/day are generally well-tolerated. Excessive intake may contribute to a caloric surplus. It can be consumed with meals to enhance the absorption of fat-soluble nutrients. Cold-pressed, extra virgin olive oil is preferred for maximal polyphenol content and antioxidant activity. Absorption is enhanced by concurrent intake of other dietary fats. Avoid heating to high temperatures to preserve bioactive compounds.

FAQs

Is cold pressed olive oil better than refined olive oil?

Cold pressed olive oil retains more antioxidants and polyphenols due to minimal processing, which may enhance its health benefits compared to refined oils.

Can olive oil replace other fats for heart health?

Yes, replacing saturated fats with olive oil improves lipid profiles and reduces cardiovascular risk markers, making it a heart-healthy alternative.

Is it safe to cook with cold pressed olive oil?

Cold pressed olive oil has a moderate smoke point (~190-210°C); gentle cooking is acceptable, but high heat may degrade polyphenols.

How soon do benefits appear?

Some lipid and blood pressure improvements can be seen within weeks to months of consistent use, especially when part of a balanced diet.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC6770785/ – The PREDIMED trial summary indicates that a Mediterranean diet supplemented with virgin olive oil significantly reduced blood pressure and cardiovascular events in a high cardiovascular risk population. This large, well-controlled study highlights the benefits of olive oil as part of a broader dietary pattern, though the complexity of the diet may confound isolated olive oil effects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6770508/ – This randomized double-blind crossover RCT found that high-polyphenol olive oil improved LDL oxidation, lipid profile, and inflammation markers compared to low-polyphenol olive oil in healthy adults. The study suggests that the polyphenol content of olive oil plays a crucial role in its health benefits, although the small sample size and short duration limit the generalizability of the findings.
https://www.healthline.com/nutrition/cold-pressed-olive-oil – This article provides an overview of cold-pressed olive oil, highlighting its nutritional benefits and uses. It emphasizes the importance of choosing high-quality olive oil to maximize health benefits.
https://www.health.harvard.edu/nutrition/is-extra-virgin-olive-oil-extra-healthy – This article from Harvard Health discusses the health benefits of extra virgin olive oil, focusing on its role in heart health and overall well-being. It emphasizes the importance of incorporating olive oil into a balanced diet for optimal health outcomes.
https://www.webmd.com/diet/health-benefits-extra-virgin-olive-oil – This WebMD article outlines the health benefits of extra virgin olive oil, including its potential to reduce the risk of heart disease and stroke. It also discusses the importance of choosing high-quality olive oil to maximize its health benefits.