Palm Beach Gardens Fire Rescue Health & Wellness

Firehouse Essentials: Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a popular cooking oil in most firehouse pantries. Often, first responders know olive oil is good for them, but they aren’t sure why! Let’s review the health benefits of EVOO in the context of a first responder’s career.

Extra virgin olive oil (EVOO) has long been revered for its rich flavor, culinary versatility, and its numerous health benefits. Extracted from the first pressing of olives, this oil is packed with antioxidants and healthy fats, making it a staple in Mediterranean diets, which consistently ranks among the healthiest dietary patterns globally. With its polyphenol content and monounsaturated fats1, EVOO supports overall well-being while enhancing the taste of various dishes.

Types of Olive Oil

Olive oil comes in several types, each with distinct flavor profiles and cooking uses. Here are the main differences:
  • Extra Virgin Olive Oil: This is the highest quality and most flavorful olive oil. It is made from pure, cold-pressed olives without any heat or chemical processing. To qualify as extra virgin, the oil must have a free acidity level of less than 0.8% and pass specific taste tests to ensure it is free of defects. It is rich in antioxidants and has a robust flavor, making it ideal for dressings and finishing dishes.
  • Virgin Olive Oil: This is also made from pure olives, but it may have slightly higher acidity levels (up to 2%) than extra virgin. It is still considered a quality oil, but it has a milder taste compared to extra virgin.
  • Refined Olive Oil: This type is made by refining virgin olive oil to neutralize strong flavors and remove impurities. The refining process involves heat and chemical treatments, which lead to a lighter color and milder taste. Refined olive oil is more affordable but lacks some health benefits of extra virgin olive oil.
  • Olive Pomace Oil: This oil is made from the leftover paste of olives after the first pressing. It is extracted using solvents and then refined. While it is less expensive, pomace oil has a lower quality and flavor than other types. It's often used in frying or industrial cooking.
  • Blended Olive Oil: This type is a mix of olive and other oils (like vegetable oil). The quality will depend on the specific ratio of olive oil used. It often has a lighter flavor and is usually less expensive.

Does Smoke Point Matter?

Have you heard you should avoid EVOO for high-heat cooking (>400℉) due to the smoke point? That myth has been debunked! The smoke point of an oil is the temperature at which it begins to produce visible smoke. Previous research suggests that when an oil reaches its smoke point, it releases harmful compounds and free radicals. However, many of the studies reviewing the safety of oils were done so under extreme conditions (super high heat for extended time) that did not represent the heat conducted in standard home cooking.

Recent research suggests that smoke point does not correlate to the stability of the oil when heated in “real-life” home cooking scenarios2. Overall, research suggests that a high-quality EVOO that has not been refined or blended actually has a high level of stability relative to other cooking oils and is less likely to undergo oxidation2. EVOO adds antioxidants to the food you’re cooking, so go ahead and use it1,2!

Health Benefits of Extra Virgin Olive Oil

  • Rich in Healthy Fats: EVOO is primarily composed of monounsaturated fats, particularly oleic acid, which can help reduce the risk of heart disease by lowering bad cholesterol levels while maintaining good cholesterol1.
  • High in Antioxidants: It contains powerful antioxidants, such as vitamin E and polyphenols, which help combat oxidative stress in the body and may reduce inflammation1.
  • Anti-Inflammatory Properties: The oleocanthal compound found in EVOO has been shown to have anti-inflammatory effects similar to those of ibuprofen, potentially aiding in the reduction of chronic inflammation3.
  • Heart Health: Numerous studies have linked the consumption of extra virgin olive oil to a lower risk of heart disease due to its effects on cholesterol levels, blood pressure, and inflammation4.
  • Supports Brain Health: Some research suggests that the polyphenols in EVOO may help protect against neurodegenerative diseases like Alzheimer's by reducing oxidative stress and inflammation in the brain5.

Should I Start Drinking Olive Oil to Get All of These Benefits?

Ah, yes, the classic firefighter all-or-nothing response. You can actually receive all of the benefits from EVOO in just 1.5 tablespoons per day! Here are some ideas:

  • Use as the base for salad dressings
  • Sautee veggies or meat
  • Drizzle over finished meat, veggies, and pasta
  • Marinate meat, fish, or poultry

Sources

  • Yubero-Serrano EM, Lopez-Moreno J, Gomez-Delgado F, Lopez-Miranda J. Extra virgin olive oil: More than a healthy fat. Eur J Clin Nutr. 2019 Jul;72(Suppl 1):8-17. doi: 10.1038/s41430-018-0304-x. PMID: 30487558.
  • Florencia de Alzaa, A., Guillaume, C., & Ravetti, L. (2022). Cooking with Extra Virgin Olive Oil. IntechOpen. doi: 10.5772/intechopen.97165
  • Beauchamp GK, Keast RS, Morel D, Lin J, Pika J, Han Q, Lee CH, Smith AB, Breslin PA. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005 Sep 1;437(7055):45-6. doi: 10.1038/437045a. PMID: 16136122.
  • Buckland G, Gonzalez CA. The role of olive oil in disease prevention: a focus on the recent epidemiological evidence from cohort studies and dietary intervention trials. Br J Nutr. 2015 Apr;113 Suppl 2:S94-101. doi: 10.1017/S0007114514003936. PMID: 26148926.
  • Tessier A, Cortese M, Yuan C, et al. Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Netw Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021

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