Cold pressing is a common way to produce olive oil without the use of heat or chemicals.
It involves crushing the olives into a paste, then applying force using a mechanical press or centrifugation to separate the oil from the pulp. According to European food standards, temperatures cannot exceed 27°C (81°F).
Cold pressing can help olive oil maintain its nutritional value, as nutrients and beneficial plant compounds can degrade under high heat.
Olive oil grades are determined by the oleic acid content they contain. The highest grades, extra virgin and virgin, are always cold pressed to maintain a high level of oleic acid present.
Here are 12 benefits and uses of cold-pressed olive oil.
1. High in nutrients:
Because it’s virtually all fat, cold-pressed olive oil is high in calories.
However, its main type of fat, unsaturated fats, is incredibly healthy.
Compared to diets high in saturated fat, those high in unsaturated fat are associated with a reduced risk of heart disease, type 2 diabetes, cancer and other chronic diseases.
Olive oil also boasts vitamins E and K. Vitamin K is essential for healthy bones and blood clotting, while vitamin E is a potent antioxidant that supports immune system function.
Just 1 tablespoon (15 ml) of cold-pressed olive oil provides:
- Calories: 119
- Total fat: 13.5 grams
- Saturated fat: 2 grams
- Monounsaturated fats: 10 grams
- Polyunsaturated fats: 1.5 grams
- Vitamin E: 12.9% of the Daily Value (DV)
- Vitamin K: 6.8% of the DV
Cold-pressed olive oil also contains at least 30 beneficial plant compounds, many of which are powerful antioxidants with anti-inflammatory effects.
2. Packed with healthy fats:
The United States Department of Agriculture (USDA) recommends consuming 20-35% of calories from fat, mostly unsaturated fats.
Cold-pressed olive oil includes nearly all fat, of which 71 percent comes from an unsaturated fat called oleic acid.
Studies suggest that oleic acid and other unsaturated fats may help reduce LDL (bad) cholesterol when used in place of saturated fats.
An additional 11% of the fat found in cold-pressed olive oil comes from omega-6 and omega-3 fatty acids. These two unsaturated fats are involved in important bodily processes, such as regulating blood pressure, blood clotting and immune system response.
Although olive oil contains 2 grams of saturated fat per tablespoon (15 ml), this is well within the daily limit of 13 to 22 grams recommended by most health authorities for a standard 2,000-calorie diet.
3. Contains potent antioxidants:
Cold-pressed olive oil may retain more antioxidants than lower-quality olive oils since it is not treated with heat.
Your body is protected by antioxidants from unstable molecules known as free radicals. Consequently, this helps prevent long-term illnesses like cancer, diabetes, and heart disease.
Per tablespoon (15 ml), olive oil contains 12.9% of your daily requirement of vitamin E, an essential nutrient and powerful antioxidant.
It’s also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated potent antioxidant properties in animal and test-tube studies.
Researchers believe these compounds may be partly responsible for the benefits of the Mediterranean diet, including stronger bones and a reduced risk of heart disease, brain disease, and some cancers.
4. May fight inflammation:
Prolonged, low-grade inflammation is thought to be responsible for many conditions, including heart disease, diabetes, cancer, arthritis and Alzheimer’s disease.
Studies suggest that olive oil may help reduce inflammation thanks to its high concentration of healthy fats, antioxidants, and compounds like oleocanthal.
Oleocanthal is a natural anti-inflammatory agent. Test-tube studies indicate that it works similarly to ibuprofen, an anti-inflammatory drug, although human studies are needed.
Remember that including multiple plant-based options in your diet can reduce inflammation more effectively than relying on a single compound, nutrient, or food.
However, replacing foods high in saturated fats – such as butter, shortening and lard – with cold-pressed olive oil is a great place to start.
5. May protect against heart disease:
Heart disease is the leading cause of death among both men and women worldwide, responsible for more than 17 million deaths each year.
Numerous studies reveal that replacing foods high in saturated fats with olive oil can help reduce high levels of LDL (bad) cholesterol and blood pressure, two major risk factors for heart disease.
A study of more than 84,000 women found that replacing 5 percent of saturated fats with foods rich in monounsaturated fats, including olive oil, reduced the risk of heart disease by 15 percent.
The Mediterranean diet, which relies on olive oil as its main source of fat, has been shown to reduce the risk of heart attack and stroke by up to 28%.
6. Can promote brain health:
Diets rich in cold-pressed olive oil have been shown to benefit brain health.
An example is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which recommends cooking mainly with olive oil. Combine the traditional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.
In population studies, individuals following the MIND diet demonstrate slower declines in mental acuity and memory with age, as well as after a stroke.
A 4.5-year study of 923 people found a 53% reduction in the rate of Alzheimer’s disease in those who followed the diet more strictly.
The combination of brain-boosting foods could also be responsible for its benefits. In addition to olive oil, the MIND diet is rich in vegetables, berries, nuts, whole grains and fish. It is also low in sodium.
Additionally, animal and test-tube research suggests that oleocanthal, a compound found in olive oil, may help reduce brain plaques associated with Alzheimer’s disease. However, human research is needed.
7–10. Other potential health benefits:
Although research is limited, cold-pressed olive oil may offer other potential health benefits. These include:
Reduced risk of type 2 diabetes: Human studies link diets higher in olive oil – up to 1.5 tablespoons (20 ml) per day – with a 16% lower risk of type 2 diabetes.
Improved blood sugar levels: In one small study, people taking 20 mg of concentrated oleuropein, a compound found in olive oil, experienced a 14% lower blood sugar spike after a meal than those taking a placebo.
Relief from constipation: According to some small studies, taking as little as 1 teaspoon (5 ml) of olive oil a day can treat constipation.
Delayed progression of osteoarthritis: Animal research finds that olive oil and its compounds can fight osteoarthritis by preventing damage to cartilage, the protective cushioning of joints.
11. May benefit hair, skin, and nails:
Although there is limited scientific evidence to support the topical application of olive oil, it is a common ingredient in many soaps, body washes, and lotions.
Some popular cosmetic uses of olive oil are:
Hair treatment: Use 1-2 tablespoons (15-30 ml) of olive oil to treat split ends or gently massage it into your scalp to relieve dryness. Subsequently, shampoo and rinse thoroughly.
Moisturizing: To hydrate your skin, apply a thin layer after showering or mix a small amount into your regular lotion before use. You may need to blot away excess oil with a towel.
Cuticle conditioner: Massage a drop of olive oil into each fingertip to treat chapped, chapped or dry cuticles.
Because lower-quality olive oils may contain potential skin irritants, it’s best to stick to extra virgin and virgin olive oils, both of which are cold-pressed. People with sensitive skin should use caution, as olive oil has been shown to further irritate dry skin, especially in infants and children.
12. Easy to add to your diet:
Cold-pressed olive oil is not only an excellent cooking oil for sautéing, roasting and baking, but also an ideal ingredient for salad dressings, sauces and marinades.
Replacing saturated fats with this oil can be especially beneficial to your health. Consider these simple food swaps:
When cooking, replace butter, shortening, lard or bacon fat with cold-pressed olive oil.
Instead of buying creamy salad dressings, try ones made with olive oil or make your own.
Opt for olive oil-based sauces like pesto over cream- or cheese-based ones.
For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.
Instead of buttering your bread, dip it in cold-pressed olive oil and seasonings.
Cold-pressed olive oil also works for frying, but you should limit your use of this cooking method due to the excess calories it provides.
Additionally, olive oil is still high in calories. If you monitor your calorie intake, make sure to use this fat in your daily dose to avoid unwanted weight gain.
The bottom line:
Cold-pressed olive oil can retain more nutrients than heat-treated olive oils. It is rich in healthy fats, vitamins E and K, and numerous antioxidants and anti-inflammatory compounds. These nutrients can promote brain and heart health, among other benefits. You might get the most if you use cold-pressed olive oil instead of other fats, such as lard, butter or margarine.