This includes its ability to reduce blood pressure and improve cholesterol levels , both of which contribute to a reduced risk of heart disease. A large review of these studies demonstrated how olive oil was the only source of monounsaturated fat associated with a reduced risk of both stroke and heart disease. Research looking at the role of antioxidants and their anti-inflammatory effect , including oleic acid found in olive oil, has discovered that these play a role in reducing inflammation and the marker for inflammation, known as C-Reactive Protein CRP.
EVOO is rich in polyphenols, one of which is called oleocanthal. This compound appears to share the same pharmalogical activity as ibuprofen, and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis.
As part of a healthy diet that includes a high intake of fruit, vegetables, wholegrains and oily fish, olive oil has been found to play a role in reducing the risk of depression. Other early research has suggested that olive oil and its high polyphenol content may have a protective effect against type-2 diabetes and some forms of cancer.
However, more research is needed before definitive conclusions can be drawn. That said, rare reports of allergy have been recorded, although these are typically to the pollen of the olive tree rather than the oil of the fruit. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.
Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein 6 , 7.
Researchers estimate that the amount of oleocanthal in 50 ml about 3. Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage. Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease.
Olive oil contains oleic acid and oleocanthal, two nutrients that can fight inflammation. Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea This observation originally spurred interest in the Mediterranean diet , which is supposed to mimic the way the people in those countries eat Studies on the Mediterranean diet show that it can help prevent heart disease.
Extra virgin olive oil protects against heart disease via numerous mechanisms 16 :. Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart. In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets. Olive oil may be one of the healthiest foods you can eat for heart health. It reduces blood pressure and inflammation, protects LDL particles from oxidation, and may help prevent unwanted blood clotting.
Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other health benefits. Cancer is a common cause of death and characterized by the uncontrolled growth of cells. Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with this One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals.
Research from suggests that e xtra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point. Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds, like free radicals. But what really sets olive oil apart as a cooking oil? A study found that cooking vegetables like tomato, eggplant, and pumpkin in extra virgin olive oil actually boosted the antioxidant content of those vegetables!
The bottom line is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor, versatility, and head-to-toe health benefits. So go ahead, give your meals and recipes a good drizzle or glug of this liquid gold.
Stephanie Eckelkamp is a contributing writer for OliveOil. She received her B. She is also a certified holistic health coach through the Institute for Integrative Nutrition.
When she's not writing or nerding out on the latest health studies, she's most likely on a hike with her pup Lucy or trying to convince her boyfriend to eat vegetables. Posted in: Olive Oil for Health. Member Login. Celebrate the Health and Versatility of Olive Oil. Some people consume it by the spoonful for medicinal purposes. Which are the most healthful oils?
Find out here. Many studies have looked at the health benefits of olive oil. Extra virgin olive oil, which is the best quality oil available, is rich in antioxidants, which help prevent cellular damage caused by molecules called free radicals.
Free radicals are substances that the body produces during metabolism and other processes. Antioxidants neutralize free radicals.
If too many free radicals build up, they can cause oxidative stress. This can lead to cell damage, and it may play a role in the development of certain diseases, including certain types of cancer.
Olive oil is the main source of fat in the Mediterranean diet. People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets. A study compared the number of cardiovascular events among people who consumed a Mediterranean diet, either with olive oil or nuts, or a low-fat diet.
People who consumed the Mediterranean diet, whether with olive oil or nuts, had a lower incidence of cardiovascular disease than those on the low-fat diet. According to the authors of one review , the Food and Drug Administration FDA and the European Food Safety Authority recommend consuming around 20 grams g or two tablespoons tbs of extra virgin olive oil each day to reduce the risk of cardiovascular disease and inflammation. Results of a study suggested that the polyphenols in extra virgin olive oil may offer protection from cardiovascular disease, atherosclerosis , stroke , brain dysfunction, and cancer.
Polyphenols are a type of antioxidant. Metabolic syndrome is a condition characterized by a group of risk factors that increase disease risk, including obesity , high blood pressure , and high blood sugar levels.
Which foods help lower blood pressure? Click here to find out. In , a rodent study suggested that ingredients in extra virgin olive oil may help protect the nervous system and could be useful for treating depression and anxiety. Two years before, scientists had found evidence that people who ate trans fats, which is an unhealthful fat that features in fast foods and premade baked goods, were more likely to have depression than those who consumed unsaturated fats, such as olive oil.
How can diet impact depression?
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