One study compared an Extra Virgin Olive Oil-enhanced Mediterranean diet with a standard low fat diet and found those on the Extra Virgin Olive Oil diet suffered less cognitive decline (loss of brain function and memory) after a 6.5 year follow up (23). Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries. A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks (49). Olive Oil contains a number of active compounds that contribute to heart health. The results of a recent study in 870 participants seem to support this theory. Interestingly, oleocanthal is an antioxidant that forms during the malaxation of Extra Virgin Olive Oil and is not found in any other food… not even olives (22). Â. It appears the active compounds in Extra Virgin Olive Oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis (hardening of the arteries) (2, 6, 7). Check out here the various health benefits of extra virgin olive oil: 1. In terms of nutrition, extra virgin olive oil provides high levels of vitamin E and vitamin K, as well as phenols, flavonols, lignans, flavones, and a wide range of volatile acids, many of which are antioxidant in nature. Traditionally boasting low cholesterol, fewer instances of heart disease and very little obesity, the Mediterranean diet has always been defined by the liberal use of …  A diet high in olive has been shown to dramatically reduce the risk of stroke in observational studies. Â. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways (19). Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s. More research is required to prove this with any certainty. Olive Oil Contains Large Amounts of Antioxidants. One study compared an Extra Virgin Olive Oil-enhanced Mediterranean diet with a standard low fat diet and found those on the Extra Virgin Olive Oil diet suffered less cognitive decline (loss of brain function and memory) after a 6.5 year follow up (, Early research suggests that a diet high in Extra Virgin Olive Oil may inhibit the compounds responsible for Alzheimer’s disease and dementia.                                                                           Â, A large epidemiological study followed over 40,000 Spanish subjects over 13.5 years. Extra Virgin Olive Oil is the Best Cooking Oil. One study found that a Mediterranean diet enriched with nuts or Extra Virgin Olive Oil decreased the risk of type 2 diabetes by more than 50% (12). If you’re looking for a healthier option, there are several vegetable oil substitutes to choose from. Olive oil protects against inflammation, a key driver of heart disease ( 17, 18 ). Food Sci…. Therefore, examine labels carefully to ensure you’re getting real extra virgin olive oil. Â. However, when you consider the major factors that influence how an oil reacts to high temperatures – oxidative stability and ratio of monounsaturated fats – Extra Virgin Olive Oil is number one. A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil (38). Interestingly, populations residing in mediterranean regions have low rates of mortality (death) from heart disease. of different cooking oils that claim to be the best. Article citation: Fratianni F, Cozzolino R, Martignetti A, et al. Key Message: When you consider its oxidative stability, superior antioxidant contents and ratio of monounsaturated fat, as well as its diverse flavour profile, Extra Virgin Olive Oil is easily the best choice for cooking. If you want to attain relief from constipation and be able to pass stools with … Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart. It’s thought that the phenolic compounds present in Extra Virgin Olive Oil aid in glucose metabolism and improve the sensitivity and effectiveness of insulin. It’s known that what and how we eat can influence cancer risk. This includes a reduction in markers of chronic  inflammation, blood pressure, cholesterol levels and blood glucose levels (. Â. Reduces oxidation of LDL (bad) cholesterol. There are a lot of different cooking oils that claim to … This is a detailed review of avocado oil and its health benefits. Olive oil is widely recognised as one of the world’s healthiest oils. This is especially true when compared to compounds found in more … Regular olive oil is refined and stripped of important nutrients and antioxidants. While this is due to a combination of factors, their high consumption of Extra Virgin Olive Oil is thought to be a major one (, It appears the active compounds in Extra Virgin Olive Oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis (hardening of the arteries) (, One giant review study, which included data from over 840,000 subjects, found that those who ate the most olive oil were 9% less likely to have heart issues and 11% less likely to die early compared to those who ate the least olive oil (. These findings make sense because people who use olive oil will likely be replacing other less heart healthy fats in their diet. Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the oxidation effects of LDL cholesterol. Taking a tablespoon of olive oil a day, with its high antioxidant and anti-inflammatory properties, can help protect your heart and reduce the risk of … It also helps increase HDL cholesterol levels. Cancer is one of the most common causes of death in the world. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Monounsaturated fatty acids lower your bad cholesterol level and raise the good cholesterol level. Even … Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight (29, 30, 31). Grapeseed Oil — Is It a Healthy Cooking Oil? The phenolic components of Extra Virgin Olive Oil may help clear the compounds that cause brain degeneration. These antioxidants are biologically active and may reduce your risk of chronic diseases (6, 7). Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. The Surprising Truth. Studies consistently link a diet high in monounsaturated fat with favourable effects on markers of cardiovascular disease (heart disease and stroke). These active compounds and ingredients are what provide so many of the health benefits of this oil. In addition, it also helps the cooked food to retain some nutrients that are usually lost through cooking (, For example, one study showed that when broccoli was cooked with sunflower oil or even refined olive oil, several beneficial compounds in the broccoli (such as vitamin C) were reduced. A number of other studies have also found similar results (. It’s primarily made up of monounsaturated fat (approximately 73%), a heart healthy fat that is a staple of the Mediterranean diet. Best quality organic extra virgin olive oil is free from any harmful chemicals or pesticides and is extracted from crushed and mixed olive fruit and packed into oil bottles after separating the oil from the pulp. Extra virgin olive oil protects against heart disease via numerous mechanisms ( 16 ): Reducing inflammation. Heart disease is the number one cause of premature death worldwide. In fact, it may be the healthiest fat on the planet. One French study that compared olive oil use and stroke incidence that those who consumed the highest amounts of olive oil had a 41% lower risk of stroke. In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting (20, 21, 22, 23, 24, 25). Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake. Kosterina Original Extra Virgin Olive Oil is farmed, harvested, and bottled to maximize polyphenol content - and all of the radical health benefits that come with it. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug (10). A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. While virgin coconut oil has a similar oxidative stability (due to its high saturated fat content), it’s extremely low in antioxidants.   Â. The health effects of dietary fat are controversial. Olive oil is composed of about 73% monounsaturated fat, and approximately 13% saturated f… Key Message:  A diet high in olive has been shown to dramatically reduce the risk of stroke in observational studies. However, when cooked in Extra Virgin Olive Oil the levels of those beneficial compounds remained unchanged (16). Apart … Besides its healthy amount of fatty acids and Vitamin E, extra virgin olive oil is rich in antioxidant properties that help reduce the likelihood of developing some chronic diseases. It makes sense that two of the places where people live the longest – Icaria and Sardinia – residents eat a diet rich in Extra Virgin Olive Oil. Extra virgin olive oil contains monounsaturated fatty acids which are termed as healthy fats. Â. 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. Olive oil contains many nutrients that can inhibit or kill harmful bacteria (47). One study showed that men who consumed 40 ml of extra virgin olive oil weekly showed signs of better cardiovascular health. Studies show that cooking with Extra Virgin Olive Oil can even increase the nutrient content of your food. Observational studies consistently find that those who consume the most have a lower risk of heart disease. This article explains why…, Coconut oil was demonized in the past because it is high in saturated fat. Mediterranean Diet Reduces Serum Advanced... Mediterranean Diet Reduces Serum Advanced Glycation End Products and Increases Antioxidant Defenses…, When you sign up you will be sent our free olive science and wellness e-book. More research is required to prove this with any certainty. Naturally moisturizes your skin. The main anti-inflammatory effects are mediated by the antioxidants. 9 Evidence-Based Health Benefits of Avocado Oil, Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth, Why Is Coconut Oil Good for You? A number of other studies have also found similar results (9, 10). Yet while it may have some health benefits, there are also significant drawbacks. It’s closely linked to heart disease and shares many of the same risk factors, such as high cholesterol and high blood pressure. In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%. Combine this with the high antioxidant and monounsaturated fat content in Extra Virgin Olive Oil and it’s clear why it appears to have a favourable impact on cardiovascular health. In contrast, the natural extraction process used to produce Extra Virgin Olive Oil ensures it retains all the nutrients and antioxidants from the olive fruit. 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 (14). Reducing the Size of Pomace Oil Particles Increases Its Healthy Properties, Study Shows The bioaccessibility of polyphenols and the antioxidant capacity of olive pomace oil is positively affected by the micronization of its particles. Olive Health, Wellness and Lifestyle Medicine, 11 Health Benefits of Extra Virgin Olive Oil That You Can’t Ignore, © Olive Wellness Institute 2020. This is because the antioxidants in Extra Virgin Olive Oil are so resistant to high heat that they don’t break down and instead end up being absorbed by the cooked food. Cooking with Extra Virgin Olive Oil can help retain – and in some instances increase – the number of nutrients and antioxidants in the cooked food that would otherwise be lost or damaged. For this reason, it’s considered healthier than the more refined variety of olive oil. Our website services, content, and products are for informational purposes only. Observational studies consistently find that those who consume the most have a lower risk of heart disease. In this article we’re looking at the major health benefits of adding Extra Virgin Olive Oil to your diet, based on the latest scientific evidence. Additionally, if you use an oil regularly you must consider the known health effects of its primary fats. 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 (11). Free radicals are molecules that cause cell damage and contribute to disease and the aging process (, Studies consistently link a diet high in monounsaturated fat with favourable effects on markers of cardiovascular disease (heart disease and stroke). We cannot say for certain that Extra Virgin Olive Oil has anti-cancer properties, but the early evidence is promising. It’s always a good idea to read ingredients lists and check for quality certification. Observational studies consistently show that those who eat a diet rich in. Olive oil is mainly made up of mostly monounsaturated fatty acids, the most important of which is called oleic acid.Oleic acid is known to be extremely heart-healthy and capable of fighting free radical damage (or oxidative stress), which has numerous health implications. Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking. Â. health Extra Virgin Olive Oil + Health. One study found that a Mediterranean diet enriched with nuts or Extra Virgin Olive Oil decreased the risk of type 2 diabetes by more than 50% (. Virgin and extra virgin olive oil are extracted through cold-pressing. Alzheimer’s disease is the most common neurodegenerative condition in the world. A small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil are essential for brain health. In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Extra Virgin Olive Oil (EVOO) is the highest quality olive oil available, extracted from the olive fruit without the use of any heat or chemicals. No other kind of oil contains such massive amount of monounsaturated fat. While this is due to a combination of factors, their high consumption of Extra Virgin Olive Oil is thought to be a major one (5). Drinking extra virgin olive oil is good for your health because it can benefit your cardiovascular health, reduce inflammation, and may even boost your cognitive health. Many varieties are available, including pure, extra virgin, or virgin olive oil. Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. A Healthy Oil for Cooking, Is Peanut Oil Healthy? It also contains monounsaturated fatty acids, which are healthy fats that assist with lowering the risk of heart disease and bad cholesterol in the bloodstream. Key Message: Extra Virgin Olive Oil may help improve insulin sensitivity, which can help protect against type 2 diabetes or to manage pre-existing diabetes. Heart disease is the most common cause of death in the world (16). This liquid has been proven to be effective in battling heart diseases.   Â, A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. Around one million people in Australia are thought to have type 2 diabetes. In recent years, scientific research has confirmed that the consumption of extra virgin olive oil is tied to an abundance of health benefits, from brain fitness to heart health.. It’s a myth that olive oil is unhealthy simply because it’s a fat. Key Message: Observational studies consistently show that those who eat a diet rich in Extra Virgin Olive Oil tend to live longer. Extra virgin olive oil is loaded with antioxidants and healthy fats and has been shown to offer numerous health benefits. Key Message: Emerging evidence links polyphenols and olive oil consumption to a reduced risk of bone loss in old age. 10 extra virgin olive oil benefits you never knew There's far more to extra virgin olive oil than meets the eye (and tastebuds). Grapeseed oil is the latest "heart healthy" cooking oil. Saturated fat (coconut oil) has zero known benefits while monounsaturated fat (olive oil) appears to significantly benefit heart health in the long run. Extra virgin olive oil is fairly nutritious. On top of olive oil having the “good fat”, olive oil contains polyphenols, a powerful antioxidant that benefits the heart, the arteries, the digestive system and cancer. 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