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Olive oil is beneficial for your health
If you want an easy approach to boosting your health and well-being, try incorporating olive oil into your regular diet. Mediterranean civilizations have used olive oil for culinary and medicinal purposes for thousands of years. Olive oil contains healthful monounsaturated fats, antioxidants, anti-inflammatory chemicals, and other nutrients that may help prevent chronic and degenerative illnesses. Here are some of olive oil’s established health advantages, as backed by scientific studies.
Olive oil is beneficial for the heart
One of the best-known advantages of olive oil is its potential to improve cardiovascular health. Numerous studies have shown that people who drink olive oil on a daily basis are less likely to develop heart disease, stroke, high blood pressure, and high cholesterol levels than those who do not. This is because olive oil contains oleic acid, a monounsaturated fatty acid that helps decrease inflammation and oxidative stress in blood vessels, as well as polyphenols, natural antioxidants that can inhibit LDL (bad) cholesterol oxidation and promote HDL (good) cholesterol function. Consuming 1 ½ teaspoons of oleic acid-rich oils, such as olive oil, may lower the risk of coronary heart disease if it replaces saturated fats and does not raise overall calorie intake.
Olive oil may protect you against cancer
Another benefit of olive oil is its ability to inhibit or halt cancer cell development. Several studies have shown that consuming olive oil may reduce the chance of developing breast, colorectal, prostate, and other cancers. The anti-inflammatory, antioxidant, and anti-mutagenic properties of oleic acid and polyphenols in olive oil could potentially influence the expression of genes linked to cancer formation and progression. For instance, researchers have proven that hydroxytyrosol and oleocanthal, two polyphenols found in extra virgin olive oil, cause apoptosis (programmed cell death) and inhibit angiogenesis (blood vessel growth) in cancer cells.
Olive oil may help manage your weight
If you’re attempting to reduce or maintain a healthy weight, olive oil might be a useful tool. Olive oil is a high-calorie food, yet it might help you feel full and satisfied after a meal, reducing the likelihood of overeating and snacking. Furthermore, olive oil may enhance your metabolism and energy expenditure, allowing you to burn more calories throughout the day. Olive oil may also enhance insulin sensitivity and glucose tolerance, preventing or improving type 2 diabetes, which is often associated with obesity. Research published in The Lancet Diabetes & Endocrinology discovered that participants who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had lower body weight and waist circumference than those who ate a low-fat diet.
Olive oil may improve your mood and cognitive function
Olive oil is helpful for both your physical and emotional wellness. It may boost your mood and lower your risk of depression by regulating serotonin, dopamine, and other neurotransmitters in your brain. Serotonin governs mood, hunger, sleep, and memory, while dopamine controls motivation, reward, and pleasure. Olive oil may also help prevent cognitive decline and dementia by reducing oxidative stress and inflammation in brain cells, as well as boosting blood flow and oxygen supply to the brain. Research published in JAMA Internal Medicine discovered that older persons who followed a Mediterranean diet supplemented with extra virgin olive oil for four years had improved cognitive function than those who ate a low-fat diet.
Olive oil may help boost your immune system and fight infections
Olive oil may also improve your immune system and help you fight infections by increasing the activity of white blood cells, which are in charge of protecting your body from external invaders like bacteria, viruses, and fungus. It includes antimicrobial chemicals that may prevent the development of dangerous pathogens such as Escherichia coli, Staphylococcus aureus, Candida albicans, and Helicobacter pylori. It may also control your immune system’s inflammatory response by lowering the production of pro-inflammatory cytokines, including interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha), which can lead to tissue damage and chronic illnesses.
How Can I Use Olive Oil for Health?
To get the health advantages of olive oil, choose extra virgin olive oil, which is the highest quality and most nutritious kind of olive oil. Made from the initial cold pressing of fresh olives without heat or additives, extra virgin olive oil boasts a fruity taste and a greenish tint. Extra virgin olive oil also has the maximum concentration of polyphenols and other beneficial chemicals, which deteriorate with time, light, and heat. As a result, you should keep your olive oil in a dark, cold, and dry location and consume it within six months after opening.
You can cook, bake, fry, sauté, roast, or use olive oil raw in salad dressings or dips. However, you should avoid heating olive oil at very high temperatures or for lengthy periods of time, since this may impair its nutritional content and generate dangerous compounds such as acrolein and aldehydes. The smoke point of extra virgin olive oil is around 375°F (190°C), indicating that it can sustain moderate heat without burning or smoking. If you need to cook at higher temperatures, use refined olive oil or oils with higher smoke points, such as avocado or coconut oil.
The suggested amount of olive oil for health advantages is 1 to 2 tablespoons per day, depending on your calorie requirements and health objectives. You may also supplement your diet with healthy fats like nuts, seeds, avocados, and fatty seafood. However, you should avoid ingesting excessive fat or oil, since this might result in weight gain and other health issues. Remember that moderation is essential when it comes to reaping the health advantages of olive oil.
Resources
11 Proven Benefits of Olive Oil (healthline.com)