How to Pick the Best Olive Oil & Why It’s Essential for Women’s Health

🌿 Olive Oil: The Heart-Healthy Essential Every Woman Needs

At Women Well, we believe real wellness comes from mindful, simple choices — and that includes what you cook with every day. One small but mighty staple we love for women’s health? Extra virgin, cold-pressed olive oil.

More than just a kitchen must-have, high-quality olive oil is rich in antioxidants, heart-loving fats, and nutrients that can support women’s wellness from head to toe. Let’s explore why it’s worth drizzling onto your plate daily.

A Brief History of Olive Oil

Olive oil is one of the world’s oldest and most treasured foods — a true staple of the Mediterranean diet for thousands of years.

Historical records trace olive cultivation back over 6,000 years to ancient civilizations in the Mediterranean basin, including the Greeks, Egyptians, and Romans. In these cultures, olive oil wasn’t just food; it was considered liquid gold. It played a central role in cooking, medicine, beauty rituals, religious ceremonies, and even as fuel for lamps.

The ancient Greeks revered olive oil as a symbol of peace and victory — winners of the Olympic Games were crowned with olive wreaths and gifted jars of the finest oil. The Romans expanded olive cultivation across their empire, helping spread this prized oil throughout Europe.

Today, olive oil remains a timeless kitchen essential and a cornerstone of the heart-healthy Mediterranean lifestyle — valued for its pure taste, natural antioxidants, and incredible wellness benefits that have stood the test of time.

🫒 What Makes Olive Oil So Special?

Not all olive oils are created equal. For the most health benefits, always choose:

1. Extra Virgin Olive Oil (EVOO): This means the oil is made from the first cold pressing of fresh olives — no chemicals, no heat, and no refining. It’s the purest form and keeps the highest nutrient content.

2. Cold-Pressed: This process ensures the oil’s natural antioxidants and healthy fats remain intact.

These two factors guarantee maximum flavour and nutrition.

How Olive Oil Benefits Women’s Health

1. Supports Heart Health

Heart disease is a top concern for women. Olive oil is rich in monounsaturated fats (the “good” fat) that help lower bad cholesterol (LDL) and raise good cholesterol (HDL). Studies show women who include extra virgin olive oil in their diets have a lower risk of heart disease.

2. Reduces Inflammation

EVOO is packed with powerful antioxidants, especially oleocanthal — which has anti-inflammatory effects similar to ibuprofen (without the side effects). This helps combat chronic inflammation, a root cause of many women’s health issues.

3. Supports Hormone Balance

Healthy fats are crucial for hormone production and balance. Drizzling extra virgin olive oil over salads or veggies helps your body absorb fat-soluble vitamins (A, D, E, and K), all vital for reproductive and hormonal health.

4. Boosts Brain Health

Good fats don’t just help your heart — they nourish your brain too. Olive oil’s polyphenols may protect memory and support cognitive function, which is especially important for women juggling busy lives.

5. Promotes Glowing Skin

Olive oil’s antioxidants and vitamin E help protect skin cells from damage, keeping your skin hydrated, supple, and youthful-looking. Many women notice softer, more radiant skin when they consume olive oil regularly.

Nutritional Highlights

One tablespoon of high-quality extra virgin olive oil provides:

• ~120 calories

• 10 grams of monounsaturated fat

• Vitamin E (a potent antioxidant for skin & immunity)

• Polyphenols (natural plant compounds that fight oxidative stress)

⚠️ Who Should Be Careful Consuming Olive Oil?

Olive oil — especially extra virgin, cold-pressed — is generally safe and highly beneficial for most people. However, there are a few situations where moderation or extra awareness is wise:

🚫 People with Olive Oil Allergies:

Although rare, some people can be allergic to olives or olive oil. Symptoms might include skin rash, digestive upset, or in severe cases, difficulty breathing. If you suspect an allergy, avoid olive oil and talk to your doctor.

🚫 Those on a Very Low-Fat Diet:

While olive oil is a healthy fat, it’s still calorie-dense. If you’re on a medically prescribed low-fat diet for certain conditions (like pancreatitis or gallbladder disease), you may need to limit fats, including olive oil. Follow your doctor’s advice.

🚫 People Prone to Acid Reflux:

For some people with GERD or chronic acid reflux, too much oil — even healthy oils — can relax the lower esophageal sphincter, potentially worsening symptoms like heartburn.

🚫 Anyone Needing Strict Calorie Control:

Olive oil adds up quickly in calories: about 120 calories per tablespoon. If you’re trying to lose weight or strictly manage calorie intake, measure your oil instead of pouring freely.

🚫 People with Severe Hypotension (Low Blood Pressure):

Olive oil’s compounds may help lower blood pressure slightly. While this is usually beneficial, if you already have chronically low blood pressure, consult your doctor about your olive oil intake.

A Balanced Tip

For most healthy women, 1–2 tablespoons daily as part of a balanced, whole-food diet is a nourishing way to enjoy olive oil’s heart-healthy fats and antioxidants. Measure mindfully, pair it with plenty of vegetables, and savor the timeless benefits of this liquid gold!

How to Enjoy Olive Oil Daily

Incorporating EVOO into your diet is easy — and delicious! Try these simple ideas:

• Drizzle on salads: Replace heavy dressings with a splash of olive oil and a squeeze of fresh lemon.

• Toss roasted veggies: Olive oil brings out rich, caramelized flavours.

• Use as a dip: Pair with whole grain bread or fresh sourdough.

• Finish dishes: Drizzle a little over soups, stews, or grilled fish just before serving.

• Blend into sauces: Make homemade vinaigrettes or pesto for a burst of flavour and nutrients.

How to Pick the Best Olive Oil

1. Look for “Extra Virgin”
   Always choose extra virgin — it’s the purest, least processed, and richest in nutrients.

2. Check for “Cold-Pressed”
   This means the oil was extracted without heat or chemicals, preserving healthy fats and antioxidants.

3. Choose Dark Glass Bottles
   Dark bottles protect the oil from light, keeping it fresh and potent longer.

4. Look for Harvest or Best-By Date
   Fresher is better! Pick oils harvested within the past year.

5. Buy Small Bottles if You Use it Slowly
   Olive oil is best enjoyed fresh — once opened, use within 1–3 months for peak quality.

✨ A little drizzle daily = big health benefits!

Final Thoughts

Cold-pressed, extra virgin olive oil is more than just a pantry staple — it’s a simple, everyday way to nourish your heart, balance hormones, protect your skin, and support lifelong wellness.

Next time you shop, choose the highest quality you can find — look for “extra virgin” and “cold-pressed” on the label. Your body (and taste buds) will thank you.

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