Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart. One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation (12). A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil (38). Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer (2, 3, 4, 5). The 4 Healthiest Substitutes for Vegetable Oil, Healthy Cooking Oils — The Ultimate Guide. In addition, it also helps the cooked food to retain some nutrients that are usually lost through cooking (13, 14, 15). 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 protects against heart disease via numerous mechanisms ( 16 ): Reducing inflammation. 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 … At the end of the day, quality extra virgin olive oil is incredibly 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. Therefore, examine labels carefully to ensure you’re getting real extra virgin olive oil. Benefits Many studies have looked at the health benefits of olive oil. Stroke is the second largest killer after heart disease. 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 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). They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures (17, 18). A large epidemiological study followed over 40,000 Spanish subjects over 13.5 years. 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). In comparison to a low-fat diet, a diet high in olive oil was also found to help normalise blood glucose in people who already had type 2 diabetes (, These beneficial effects are even more pronounced when combined with a Mediterranean style diet. For the healthiest and most nutritious olive oil make sure to source yours locally and check for this Australian certification triangle. Interestingly, oleocanthal is an antioxidant that forms during theÂ, of Extra Virgin Olive Oil and is not found in any other food… not even olives (. These beneficial effects are even more pronounced when combined with a Mediterranean style diet. 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. 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 (8). Many varieties are available, including pure, extra virgin, or virgin olive oil. Observational studies consistently show that those who eat a diet rich in. This is an exciting prospect, however, more research is needed as most human studies have been relatively small in size. Regular olive oil is refined and stripped of important nutrients and antioxidants. Data shows that Australian certified olive oil is the highest quality in Australia when it comes to freshness and quality. Olive oil is a key component of the Mediterranean diet, and there’s been plenty of research that demonstrates the benefits of olive oil, in particular extra virgin olive oil, for heart health. Scientists think the discovery could lead to the production of olive pomace oil with greater health benefits. The main anti-inflammatory effects are mediated by the antioxidants. 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% (. Biochemical composition and antioxidant activity of three extra virgin olive oils from the Irpinia Province, Southern Italy. Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high (, A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system (, How or why isn’t completely understood, but researchers suspect that the unique oleocanthal content of Extra Virgin Olive Oil may play a protective role. Emerging evidence links polyphenols and olive oil consumption to a reduced risk of bone loss in old age. Key Message: Extra Virgin Olive Oil is a rich source of antioxidants and monounsaturated fats, both of which are thought to protective cardiovascular health. We cannot say for certain that Extra Virgin Olive Oil has anti-cancer properties, but the early evidence is promising. By comparison, Extra Virgin Olive Oil is rich in beneficial antioxidants such as tocopherols and hydroxytyrosol (. Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids. These active compounds and ingredients are what provide so many of the health benefits of this oil. Olive oil is one of the best ones for cooking due to its heat stability and flavor. 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.   Â, A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. Key Message: Emerging evidence links polyphenols and olive oil consumption to a reduced risk of bone loss in old age. Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding. Heart disease is the number one cause of premature death worldwide. Despite the bold claims by the marketers, this oil really isn't healthy at all. view all topics healthy benefits tips & tricks from the field recipes appetizers beverages desserts main dishes salad dressings sauces & spreads soups Vegetables & sides. Extra Virgin Olive Oil may help improve insulin sensitivity, which can help protect against type 2 diabetes or to manage pre-existing diabetes. They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures (. A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. Heart disease is the most common cause of death in the world (16). Saturated fat (coconut oil) has zero known benefits while monounsaturated fat (olive oil) appears to significantly benefit heart health in the long run. There are endless oil choices, including vegetable, canola, walnut, sesame, coconut, avocado, and so on. – Icaria and Sardinia – residents eat a diet rich in Extra Virgin Olive Oil. © 2005-2020 Healthline Media a Red Ventures Company. 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. 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 (15). Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity (36, 37). More research is needed to determine whether olive oil in fact reduces your risk of cancer. 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. Grapeseed Oil — Is It a Healthy Cooking Oil? Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the oxidation effects of LDL cholesterol. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Safety Against Heart Diseases: The biggest benefit of extra virgin olive oil is that it controls the LDL cholesterol levels and increases HDL levels. 5. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Olive oil, especially those rich in polyphenols such as Extra Virgin Olive Oil, may prevent bone loss with aging. Virgin and extra virgin olive oil are extracted through cold-pressing. Even … 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. Â. Share on Pinterest 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. 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). Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s. In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight (32). Extra virgin olive oil is the healthiest kind of olive oil because it contains natural chemical compounds known as phenols or polyphenols that provide a host of health benefits… 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. Extra Virgin Olive Oil is also more practical for cooking because it comes in a variety of different flavour profiles (much like wine) and can complement both sweet and savoury dishes. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason (39). 10 extra virgin olive oil benefits you never knew There's far more to extra virgin olive oil than meets the eye (and tastebuds). But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content. A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system (20, 21). Prevents heart diseases. Help stabilize blood sugar. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet. 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. Key Message: Extra Virgin Olive Oil could potentially protect against some cancers, at least theoretically. “Not all fats are created equal,” says Molly Cleary, a registered dietician based in New York. Olive Health, Wellness and Lifestyle Medicine, 11 Health Benefits of Extra Virgin Olive Oil That You Can’t Ignore, © Olive Wellness Institute 2020. Extra virgin olive oil is loaded with antioxidants and healthy fats and has been shown to offer numerous health benefits. A number of other studies have also found similar results (9, 10). Healthline Media does not provide medical advice, diagnosis, or treatment. Extra Virgin Olive Oil could potentially protect against some cancers, at least theoretically. 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. There aren’t many micronutrients in extra virgin olive oil. 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). 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. 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 … In developed nations, stroke is the second most common cause of death, right behind heart disease (13). 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. Olive oil could potentially reduce the risk of Alzheimer’s disease and age-related dementia. An Apple a Day Keeps the Doctor Away — Fact or Fiction. The extra virgin olive oil is widely used in the Mediterranean diet which is noted for its ability to reduce the risk of heart disease, lower the cholesterol levels, and prevent obesity. 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). One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer. 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. There are 120 calories in a single tablespoon of extra virgin olive oil (EVOO), 100% of which comes from fats. Interestingly, populations residing in mediterranean regions have low rates of mortality (death) from heart disease. Olive oil is widely recognised as one of the world’s healthiest oils. Here are 11 health benefits of olive oil that are supported by scientific research. It’s primarily made up of monounsaturated fat (approximately 73%), a heart healthy fat that is a staple of the Mediterranean diet. Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake. This includes its ability to reduce blood pressure and improve healthy cholesterol levels, both of which contribute to a reduced risk of heart disease. One study showed that men who consumed 40 ml of extra virgin olive oil weekly showed signs of better cardiovascular health. All rights reserved. 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). This article explains why…, Coconut oil was demonized in the past because it is high in saturated fat. In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. Yet while it may have some health benefits, there are also significant drawbacks. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug (10). 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. For this reason, it’s considered healthier than the more refined variety of olive oil. Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Promotes brain health. Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. A detailed guide to healthy cooking oils. Polyphenols are a type of antioxidant, and they have many health benefits. About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids (1). Key Message: Extra Virgin Olive Oil contains a number of active compounds that contribute to heart health. Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics (48). What is organic extra virgin olive oil, and how is it produced? Â. More research is required to prove this with any certainty. This is especially true when compared to compounds found in more … Not all Extra Virgin Olive Oil is created equal. The Surprising Truth. It’s known that what and how we eat can influence cancer risk. Additionally, if you use an oil regularly you must consider the known health effects of its primary fats. It … There are a wide range of well-evidenced health benefits related to Extra Virgin Olive Oil: Prevention of Overall Mortality Prevention of CVD, Coronary Heart Disease, and Myocardial Infarction Prevention of Diabetes or improved Glycaemic Control in existing Type 2 Diabetes Mellitus However, when cooked in Extra Virgin Olive Oil the levels of those beneficial compounds remained unchanged (. It also helps increase HDL cholesterol levels. All Rights Reserved. This liquid has been proven to be effective in battling heart diseases. 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. In fact, it may be the healthiest fat on the planet. This includes a reduction in markers of chronic  inflammation, blood pressure, cholesterol levels and blood glucose levels (2, 3, 4). Those with the highest olive oil intake were far less likely to die early compared to those consuming the least amount of olive oil (, It makes sense that two of the places where people. Extra Virgin Olive Oil is a rich source of antioxidants and monounsaturated fats, both of which are thought to protective cardiovascular health. 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. Scientifically, it has been seen that consumption of extra virgin olive oil may help in reducing the risk of Alzheimer's disease. 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. It is used as a medicinal oil … Olive oil is known to aid in the digestive process.   Â. Many test-tube studies demonstrate that compounds in olive oil can fight cancer cells (42, 43). Key Message: 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. Olive Oil contains a number of active compounds that contribute to heart health. In one study, olive and fish oil significantly improved handgrip strength, joint pain and morning stiffness in people with rheumatoid arthritis (46). There are several things to keep in mind, including how stable these oils are when they're heated. 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). In comparison to a low-fat diet, a diet high in olive oil was also found to help normalise blood glucose in people who already had type 2 diabetes (11). Extra Virgin Olive Oil tend to live longer. Observational studies consistently find that those who consume the most have a lower risk of heart disease. These findings make sense because people who use olive oil will likely be replacing other less heart healthy fats in their diet. Those with the highest olive oil intake were far less likely to die early compared to those consuming the least amount of olive oil (24). 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. Refining olive oil strips it of its vitamins, polyphenols, and other natural ingredients. Food Sci…. Reduces Constipation. Around one million people in Australia are thought to have type 2 diabetes. There are a lot of different cooking oils that claim to … Extra Virgin Olive Oil Benefits For Health. This article takes a close look at the old proverb and…. 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. Extra virgin olive oil is fairly nutritious. Even so, there is a lot of fraud on the olive oil market, as many oils that read “extra virgin” on the label have been diluted with other refined oils. 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