Extra virgin olive oil (EVOO) is widely recognized as one of the healthiest fats in the human diet. Its reputation is not based on passing trends, but on decades of biochemical research and epidemiological evidence linking it to a lower incidence of cardiovascular disease, reduced systemic inflammation, and improved metabolic health.
However, the term “olive oil” is often used generically. In reality, the physiological impact of extra virgin olive oil is significantly different from that of refined olive oil or common “olive oil.” To understand this difference, it is necessary to analyze both the production process and its chemical composition.
For those seeking high-quality options, the collection Aceite Gourmet Dehesa El Molinillo offers examples of carefully crafted oils that preserve their natural compounds.
What Makes Extra Virgin Olive Oil Different?
Extra virgin olive oil is obtained through mechanical extraction, without chemical solvents or industrial refining processes. To be labeled “extra virgin,” it must meet strict criteria:
- Free acidity equal to or lower than 0.8%
- Absence of sensory defects
- No chemical refining
- Low-temperature extraction
This means the oil maintains its chemical structure and bioactive compounds intact.
In contrast, refined oils are subjected to high temperatures and filtration processes to correct defects in lower-quality oils. While this improves stability and neutralizes flavor, it also removes much of the naturally occurring beneficial compounds.
When you choose a high-end EVOO — such as Premium AOVE Reserva Familia Ecológico — you are consuming an oil that preserves its protective micronutrients.
Polyphenols: The True Health Advantage
The main reason extra virgin olive oil is healthier lies in its polyphenol content.
Polyphenols are natural antioxidant compounds present in olives. Among the most studied are hydroxytyrosol, oleuropein, and oleocanthal. These compounds:
- Reduce oxidative stress
- Protect LDL cholesterol from oxidation
- Support endothelial function (blood vessel health)
- Modulate inflammatory processes
Refined oils contain minimal amounts of these compounds due to industrial processing.
The slightly bitter or peppery sensation in the throat when tasting a robust EVOO — such as Premium AOVE Coratina — is primarily due to oleocanthal. It is not a defect; it is an indicator of high polyphenol content.
This characteristic transforms EVOO into more than just a simple fat — it becomes a functional food.
Cardiovascular Protection and the Mediterranean Model
Dietary patterns rich in extra virgin olive oil — especially the Mediterranean Diet — are consistently associated with a lower incidence of cardiovascular disease.
The mechanisms involved include:
- Reduction in LDL cholesterol oxidation
- Improved HDL cholesterol functionality
- Greater vascular elasticity
- Decreased chronic inflammation
It is not only the quantity of cholesterol that matters, but its quality and oxidative state. EVOO helps improve that balance.
Incorporating oils such as AOVE Navalices daily, or choosing practical options like the Premium AOVE Pack Doble, makes maintaining this healthy consumption pattern easier.
Cooking Stability
There is a myth that extra virgin olive oil is not suitable for cooking. Although its smoke point ranges approximately between 190–210°C, its antioxidant content enhances its resistance to oxidative degradation during heating.
Other oils may withstand slightly higher temperatures before smoking, but they lack the natural antioxidants that protect against thermal oxidation.
For typical home uses — sautéing, roasting, moderate cooking — EVOO is a safe and stable option.
Long-Term Health Implications
Chronic low-grade inflammation and oxidative stress are fundamental factors in the development of cardiovascular disease, metabolic disorders, and aging processes.
Regular consumption of extra virgin olive oil introduces antioxidant and anti-inflammatory compounds into the diet daily.
Over decades, these small advantages accumulate.
This is not about a single meal, but about a sustained nutritional strategy over time.
Conclusion
Extra virgin olive oil is healthier than refined olive oil because it preserves its polyphenols and natural bioactive compounds.
Although both share a similar fatty acid profile, refined oil lacks the antioxidant and anti-inflammatory properties that characterize high-quality EVOO.
For those seeking culinary excellence supported by scientific evidence, choosing a premium extra virgin olive oil — such as those available in the collection Aceite Gourmet Dehesa El Molinillo — is a decision that makes sense both gastronomically and nutritionally.
Share:
Arabica and Robusta: two grains, two completely different worlds