Study after study has shown that populations that consume more olive oil have longer life expectancy, lower risk of heart disease, lower risk of high blood pressure and lower risk of stroke.

Olive oil is a fat obtained from the fruit of the olive tree (Olea europaea) that is very popular in countries that border the Mediterranean sea.  Of all these countries, Greece on average is the highest consumer of olive oil per person with an annual average of 24 liters per year.

Knowing all of the benefits of olive oil it should be no surprise that every store carries a variety of olive oils.

Unfortunately, not every olive oil is what you think it is.  There are examples of lower quality versions use heat or even chemicals to extract it faster.

In more extreme examples some manufacturers dilute their olive oil with cheap oils such as canola oil, sunflower oil, and others without indicating such on the label.   This is why buying the right olive oil is so important.

Here are some tips to buy good olive oil:

1. A dark tinted glass or tin container. Light is an enemy of olive oil which means it will destroy the flavor.  Storing it in a dark cabinet is great idea.
2. Store away from heat. Heat is another enemy so storing olive oil in a cool dry place away from heat (e.g. oven) will help keep your olive oil fresh.  Do not store it in the refrigerator.
3. Use the bottle as soon as possible after opening. Ideally, a bottle after it is opened should be used within 30 days to ensure you have the freshest olive oil with the most healthy compounds in it.  Plastic containers are not a good idea as oxygen can seep in and break down the olive oil.
4. Buy smaller bottles or containers. We know it is tempting but really you should purchase smaller containers so you can always have fresh olive oil.  The longer a container has been opened the more the olive oil degrades.
5. Don’t be afraid to smell it. If it smells bitter or pungent olive oil experts consider this a good thing as it contains the good antioxidants.  If it smells rancid don’t use it.
6. ‘Extra virgin’ on the label. This means that minimal processing has been performed with the olive oil.  If you see ‘100% pure olive oil’ without mentioning extra virgin they may be doing that for a reason.  The process of making ‘extra virgin’ olive oil is more expensive.
7. Look for a ‘harvest by’ or ‘use by date’. Unlike wine, oil does not improve with age.  In other words, fresher is better.
8. Look for what estate or farm it was harvested on. If the bottle states the actual farm or estate it is on even better.
9. Cold pressed. This means that the olives during the extraction process were not heated.  Remember heat is not a friend of olive oil. Unfortunately, in the United States this term is not regulated and could be subject to interpretation by the manufacturer.

Here are a few things you should not worry about:

1. The color of the olive oil. With so many olive varieties out there this is actually highly dependent on what type of olives were used.  Also, if you are buying olive oil in a dark bottle or tin container you shouldn’t be able to see it anyway.  In fact, there have even been reports of manufacturers adding dye to the oils to make it appear greener.
2. ‘Product of …”. If you see something that says product of Italy, Spain, or any country just remember this means that it was bottled in that country.  In other words, the olives and olive oil could have come from Spain, shipped to Italy and bottled in Italy.  It may be a surprise to many but Italy is the largest importer of olive oils.  In other words, Italian olive oil companies may be purchasing their olive oil from other countries but bottling it in Italy.

Take away message:  If you are trying to get the health benefits of olive oil you need to a little research about the type of olive oil that you are going to buy.  Another important point is that cheaper may not be better.  Always remember that marketing is a strategy of the manufacturer and it may not be in your best interest.

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Jeremy Johnson, PharmD, PhD

Dr. Johnson is a tenured associate Professor and licensed Pharmacist.

His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.

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Categories: Food, Good fats (PUFAs, omega-3)