Benefits Of Olive Oil: Olive oil may offer health benefits as it is high in healthy monosaturated fats and antioxidants. It also has anti-inflammatory properties.
The health effects of dietary fat are controversial.
However, experts agree that olive — especially extra virgin — is good for you.
Here are 6 health benefits of olive that are supported by scientific research.
1. Olive Oil Is Rich in Healthy Monounsaturated Fats
Benefits Of Olive Oil, Olive is the natural oil extracted from olives, the fruit of the olive tree.
About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids.
But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Benefits Of Olive Oil, Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
2. Olive Oil Contains Large Amounts of Antioxidants
Benefits Of Olive Oil, Extra virgin olive oil is fairly nutritious.
Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K.
But olive oil is also loaded with powerful antioxidants.
Benefits Of Olive Oil, These antioxidants are biologically active and may reduce your risk of chronic diseases.
They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease .
3. Olive Oil Has Strong Anti-Inflammatory Properties
Benefits Of Olive Oil, Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
Benefits Of Olive Oil, The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.
Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen.
Benefits Of Olive Oil, Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP).
One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation.
4. Olive Oil May Help Prevent Strokes
Benefits Of Olive Oil, Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding.
In developed nations, stroke is the second most common cause of death, right behind heart disease.
The relationship between olive oil and stroke risk has been studied extensively.
Benefits Of Olive Oil, A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not.
5. Olive Oil Is Protective Against Heart Disease
Benefits Of Olive Oil, Heart disease is the most common cause of death in the world.
Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries.
Benefits Of Olive Oil, This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk.
Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways.
It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting.
Benefits Of Olive Oil, Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. In one study, olive oil reduced the need for blood pressure medication by 48%.
Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart.
Benefits Of Olive Oil, If you have heart disease, a family history of heart disease or any other major risk factor, you may want to include plenty of extra virgin olive oil in your diet.
6. Olive Oil Is Not Associated With Weight Gain and Obesity
Benefits Of Olive Oil, Eating excessive amounts of fat causes weight gain.
However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight.
Benefits Of Olive Oil, In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight.
Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss.
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