Health: While Omega-3 often makes the headlines, we shouldn't forget Omega-9, also known as oleic acid. Polyphenols make their grand entrance. These small but mighty components make extra virgin olive oil (EVOO) a superstar in terms of antioxidant and anti-inflammatory properties. But we mustn't forget what the bulk of olive oil actually is - fat.

Before the hype about polyphenols, scientists studied the primary fat in olive oil, oleic acid (OA), also known as omega-9. Healthy, unsaturated fats are an important part of our diet that helps build cell membranes and keep our nervous systems functioning properly. They also aid in the absorption of vitamins like K, A, D and E. Some fats, like omega-3 and omega-6, are essential fatty acids that our bodies cannot produce on their own. And of course, all fats provide valuable energy.

In the supermarket you can see that there are many edible fats available. Many are cheaper than olive oil and also emphasize their healthy, unsaturated fat content. But not all fats are the same.

Vegetable oils such as sunflower, corn and soybean oil are rich in polyunsaturated fats, especially omega-6. Fish such as salmon and mackerel are rich in omega-3. Olive oil, on the other hand, which contains both omega-3 and omega-6, has the highest content of the monounsaturated fatty acid oleic acid, which can make up to 85% of olive oil.

The amount of fats consumed is crucial for the optimal functioning of our body. In Western countries, we currently consume high amounts of vegetable oils, which are cheaper than olive oil. However, what is saved in costs is paid for in health, as there is now a need to compensate for the lower omega-3 levels.

Ideally, health experts recommend an omega-6 to omega-3 ratio of about 4:1, as opposed to the 16:1 currently consumed in an average Western diet. Failure to control this key ratio can lead to weight gain and heart disease.

By substituting olive oil for vegetable oils and eating fish rich in omega-3, we can achieve this balance. Our body, more specifically our liver, processes oleic acid differently, which results in it not being stored as excess body fat.

Cholesterol, a compound produced in the body, is necessary for heart health, a functioning nervous system, and strong cell membranes. Cholesterol can be affected by the type of fats consumed. Polyunsaturated fats such as omega-3 and omega-6 can help lower bad cholesterol (LDL). Not only does olive oil help lower LDL, but the monounsaturated fats in olive oil have also been shown to help increase good cholesterol (HDL).

Vegetable oils in the supermarket often claim to be high in oleic acid, as these unsaturated fats are best suited for frying at high temperatures. However, these oils are often modified to increase this desired content. Olive oil, on the other hand, is naturally high in oleic acid and extra virgin olive oil has the added benefit of being resistant to oxidation thanks to its phenolic content.

We now know that olive oil is rich in oleic acid and that it is good for our health and for cooking. However, extra virgin olive oils can have different levels of this healthy fat. This depends mainly on the variety used. Some varieties, such as Koroneiki and Picual, are naturally higher in this fat. Environmental factors and farming methods can also affect the composition of olive oil.

While oleic acid has no flavor of its own, it does affect the oil's mouthfeel. Olive oils rich in oleic acid often feel noticeably more viscous or thicker than oils with lower levels. Think of the difference between sunflower oil and extra virgin olive oil: one is thin, the other is thick.

That difference is the healthy oleic acid content, which hugs your heart, lowers your cholesterol, reduces your blood sugar and keeps your cells strong.