The leaves of the olive tree have traditionally been used since ancient times for various potential health benefits such as maintaining healthy blood pressure, cholesterol and blood sugar levels.
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• Scientific evidence has documented the positive effects of olive leaves on supporting a healthy blood pressure range and cholesterol levels, as well as positive effects on blood sugar levels.
• Olive leaves have also been studied for their strong antimicrobial and antioxidant properties.
The Mediterranean diet has long been upheld as a healthy way to eat, promoting longevity and helping to lower the risk of various diseases. Olive oil, for example, is a staple of this diet that includes healthy monounsaturated fat content and antioxidants. It's no surprise, then, that research is turning to another part of the olive tree: the olive leaf.
The leaf of the olive tree contains a healthy amount of oleuropein (the same beneficial compound found in olive oil). In fact, olive leaves are the richest source of olive phenolic compounds. These compounds are typically extracted from the leaves of the olive tree to make it more friendly to consume, leaving us with olive leaf extract. We spoke with registered dietitians to explore olive leaf extract benefits, how to use it, and potential side effects.
Some of the most prominent studies show that olive leaf extract can help lower blood pressure in those with mild to moderate hypertension. There have been several different animal and human studies touting its use.
That's because oleuropein can help relax the blood vessels by boosting the production of nitric oxide, a molecule that dilates them. This process reduces resistance in the arteries, allowing your blood to flow more easily.
Olive leaf extract may exacerbate low blood pressure in people whose blood pressure is already lower than average, and it could also interfere with medicines taken for lowering blood pressure.
02 of 05A promising study showed that olive leaf extract could have a valuable impact on adults with Type II diabetes. "When taking olive leaf extract twice a day for 14 weeks, they had lower fasting blood glucose than the placebo group," explains Stacey Wiesenthal, MS, RD.
More specifically, taking 500 milligrams of olive leaf extract daily significantly lowered HbA1c (a blood test that measures the average blood glucose levels) and fasting plasma insulin levels. Animal models also showed lower blood sugar levels, indicating that olive leaf extract can support better blood sugar regulation by improving how the body processes and absorbs carbohydrates.
03 of 05Lowering blood pressure and blood sugar levels already support cardiovascular health, but the extract may have additional cardiovascular benefits. "Olive leaf extract is high in antioxidants, reduces triglycerides and cholesterol levels, improves lipids, and is anti-inflammatory," Glenn says.
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An encouraging study in rats showed olive leaf extract keeping high cholesterol levels at bay, indicating that it may help with atherosclerosis, the buildup of plaque in arteries.
Another study in rats also showed that the polyphenols in olive leaf extract, such as oleuropein and hydroxytyrosol, reduced chronic inflammation and oxidative stress, which can lead to cardiovascular disease and other chronic problems.
04 of 05Consuming olive leaf extract may help boost brain health, too. "There are bioactive compounds of olive leaves—like flavonoids, oleuropein, and flavone luteolin-7-glucoside—that have attracted interest and which show promise in possible antioxidant, antimicrobial, anti-inflammatory, anticancer, and neuroprotective properties," says Glenn. That's all the good stuff we need to protect our brain and other parts of our body.
Food plans like the Mediterranean diet can help protect against neurological diseases like Alzheimer's. Similar impacts have been seen for Parkinson's disease as well. "Test tube and animal studies show the anti-inflammatory properties in olive leaf extract could play a role in protecting the brain from Alzheimer's," says Wiesenthal, but adds that "more research needs to be done on humans."
05 of 05Olive leaf extract is beneficial in skincare, as well. Research has shown that oleuropein and other phenolic compounds found in olive leaves can heal skin wounds and scars by stimulating the cells in our connective tissues.
In fact, one study shows that the anti-inflammatory properties of olive leaf extract can also improve signs of aging and reduce both acute and chronic UVB-induced skin damage.
Olive leaf extract often comes in supplement form, either as a tincture, tea, or powder, and you can use these products in various ways. If consumed in tea form, Glenn recommends using fresh leaves instead of dry (if possible) for added health benefits. You can brew hot or iced tea from the extract.
The powder form can be added to anything from smoothies to pancakes. Try integrating it into your breakfast oatmeal, your favorite creamy tomato soup, or a dessert fruit smoothie. Olive oil extract can also be purchased in capsule form. Follow directions on the package when taking, and as always, speak to a health care provider before adding supplements or medication to your regimen.
Glenn notes that too much olive leaf extract may have harmful side effects like an upset stomach, diarrhea, and dizziness. Additionally, some people may experience an allergic reaction due to the pollen from the olive trees.
Make sure to consult your doctor before adding olive oil extract to your diet plan, as it can interact with some prescription drugs. Of particular note are medications for kidney disease, high blood pressure, and diabetes.
Also, consult with your healthcare provider if you're pregnant or considering getting pregnant. There is not enough research or data out there to know whether or not taking olive oil extract is safe for people who are pregnant or breastfeeding.
Olive leaf extract is not regulated by the FDA. Always consult your doctor or health care provider before taking new medications, trying a new food plan, or adding anything new to your system. Wiesenthal recommends keeping olive oil in your kitchen for cooking and eating as a preferred way to increase the oleuropein intake instead of cooking with olive leaf extract.
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