A UK medical expert has declared a common kitchen ingredient to be one of the most potent tools for improving health and preventing disease. Dr Sam Watts, who shares medical advice online and is also trained in Ayurveda, recently detailed the transformative effects of consuming olive oil every day.
The Superfood Status of Extra Virgin Olive Oil
Dr Watts pointed to clinical research that supports his bold claim. "Extra virgin olive oil is widely regarded in the clinical literature as probably being the single most powerful health-promoting, disease-preventing food on the planet," he stated. However, he emphasised that its benefits are maximised when it is consumed alongside other foods during meals.
He explained that this practice profoundly alters the metabolic impact of the entire meal. According to Dr Watts, having olive oil with food can lead to lower blood sugar levels, reduced cholesterol, improved blood pressure, and enhanced heart and brain health. It also helps mitigate spikes in blood sugar and cholesterol from other foods and supports more effective weight management.
What Makes Olive Oil So Beneficial?
Olive oil, a liquid fat from pressed olives and a cornerstone of the Mediterranean diet, is graded for quality, with extra virgin olive oil (EVOO) being the highest grade. Its health advantages are well-documented.
EVOO is rich in heart-protective monounsaturated fats and contains vitamins E and K. Crucially, it is packed with bioactive compounds that provide a range of protective effects:
- Anti-inflammatory properties
- Antioxidant effects
- Anti-cancer potential
- Antimicrobial activity
- Neuroprotective benefits
A significant 2023 study found that EVOO is superior to other dietary fats for managing key health markers. It is particularly effective at lowering blood pressure and 'bad' LDL cholesterol while increasing protective HDL cholesterol, improving blood sugar control, and aiding weight management. The study suggested these protective effects are likely due to its high polyphenol content rather than just its fat profile.
Long-Term Health and Disease Prevention
The long-term benefits of regular olive oil consumption are supported by major health institutions. Harvard Health Publishing notes that olive oil's monounsaturated fats help lower LDL cholesterol when they replace saturated fats.
Observational studies link higher olive oil intake to reduced risks of cardiovascular disease, some cancers, and even dementia. This is attributed to its antioxidant and anti-inflammatory properties, largely stemming from its abundance of natural plant polyphenols.
Research from 2018 highlighted that these polyphenols can help reduce illness and slow the progression of heart, neurodegenerative, and cancerous conditions. Their biological activity provides a broad spectrum of health-promoting effects.
Dr Watts' final recommendation is clear: "Using extra virgin olive oil every day as part of a really strong, robust diet is one of the most powerful health-promoting practices we can adopt." For maximum benefit, it should be integrated into healthy dietary patterns like the Mediterranean diet.
