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Extra virgin olive oil is one of the oldest and most widely used culinary oils in the world. It has been used as a staple in Mediterranean and Blue Zone diets for centuries, and is now gaining a reputation as a healthy alternative to other types of oils.
With its herbal, nutty taste, and health benefits, it is no surprise that extra virgin olive oil has become a popular choice for home cooks and professional chefs alike. This comprehensive guide will explore the potential health benefits of using extra virgin olive oil and provide practical advice on how to incorporate it into your diet.
Extra virgin olive oil is the highest quality olive oil available. It is made from cold-pressed olives at a temperature of 25°- 27° C. This method of production preserves the delicate flavor and nutritional value of the oil. Extra virgin olive oil contains more antioxidants and vitamins than other types of olive oil, and is often referred to as “liquid gold” due to its color, flavour and nutritional value.
It is also the least processed of all types of olive oils and has a high enough smoke point to make it suitable for all home cooking, including roasting and baking (except for deep fat frying), making it an ideal choice.
Extra virgin olive oil can be used in various dishes, from salads and marinades to baking and sautéing.
Extra virgin olive oil is a rich source of polyphenol antioxidants, which fight off free radicals. It is also an excellent source of monounsaturated fatty acids, which can help lower bad cholesterol levels and reduce the risk of heart disease. Extra virgin olive oil is also a great source of vitamins A and E, which are important for beautifully vibrant skin, hair and nails.
Good quality extra virgin olive oil such as Opus, that fills all of the following prerequisites:
is permitted under both UK and EU laws to make the following nutrition and health claim:
"Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress"
But what does this health claim mean in plain English?
It means that certain natural compounds found in good quality extra virgin olive oil (called polyphenols, that are measurable in a lab) help protect the fats in your blood (such as cholesterol or triglycerides) from being damaged by harmful molecules (called oxidative stress). Oxidative stress happens when there are too many free radicals in your body, ie. unstable molecules that can damage cells, proteins and DNA. When your blood lipids face oxidative stress they are more likely to stick to artery walls, which can lead to plaque buildup. This plaque narrows arteries. Narrowed arteries in turn raise the risk of heart attacks and strokes. Polyphenols neutralise free radicals, reducing oxidative stress, ie. they prevent your blood fats from being damaged. In this way polyphenols protect your cardiovascular system.
In Greece it is still the habit of the older generation, as it has been for hundreds of years, to start the day with a shot of olive oil and separately a small strong coffee. People in some of the Blue Zones believe that by incorporating extra virgin olive oil into their diet, they can strengthen themselves and enjoy wellbeing. Today, Starbucks, the vast international coffee chain, has simulated this effect by creating their "Oleato" range of vegan coffees, which incorporate a shot of olive oil for a velvety coffee feel instead of dairy.
As recently as 2025 and 2024 Opus has been awarded medals for olive oils with a Health Claim in the Olympia Awards for Health and Nutrition, as well as in the London International Olive Oil Competition respectively. These are two of numerous awards that Opus has won over the years. In these scientifically rigorous competitions, that are specificallyfocused on olive oils with high enough polyphenols to make a health claim, Opus olive oil was tested in a lab for its polyphenols count and was vetted by panels of judges that have long-standing careers in the olive oil industry and are experts in their field.
A simple Google search on the health benefits of extra virgin olive oil will reveal to you thousands of articles of validated scientific and medical research and results of studies that have shown a multitude of other benefits in numerous areas. The UK regulator currently disallows olive oil producers to summarise this scientific research for consumers. Here is a trusted source, the database of the National Library of Medicine, PubMed, listing 2,000+ scientific, peer-reviewed papers on the staggering health benefits of olive oil compared to other sources of dietary fat:
olive oil - Search Results - PubMed
There are many other similar scientific sources published by universities around the world, nutritionists and medical professionals.
Extra virgin olive oil is a great way to add flavor and healthy fats to your salads. Simply combine it with balsamic vinegar and your favorite herbs and spices for a delicious and nutritious dressing.
Extra virgin olive oil is a great substitute for butter or other unhealthy oils when cooking. It has a high smoke point, which means it won’t break down into unhealthy compounds when heated.
Extra virgin olive oil can take your roasted vegetables to the next level. Simply drizzle it over your favorite vegetables before baking for a delicious and nutritious side dish.
Extra virgin olive oil can add a depth of flavor to your favorite sauces. Try adding it to your tomato sauce or to a pesto sauce for an extra boost of flavor.
Extra virgin olive oil is a great way to dip your favorite breads and crackers. Simply combine it with your favorite herbs and spices for a delicious and healthy snack.
There are many benefits to using extra-virgin olive oil. These benefits include reducing the risk of heart disease and stroke. Extra-virgin olive oil is also a good source of antioxidants and vitamins and can help improve the appearance of your skin, hair and nails. It simply lubricates your body.
If you are looking for a credible supplier of first-class extra virginolive oil in London and the rest of the United Kingdom, you should turn to Opus Live Well. We take great pride in selling high-quality olive oil that hails from the warmth of the Mediterranean country of Greece.
Opus oléa Extra Virgin Olive Oil 500ml So, go ahead and shop now!
