The benefits of Olive Oil 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. 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.
#1.It strongly promotes cardiovascular health.
Olive oil is considered heart-healthy for (many) good reasons. In the frequently cited PREDIMED study, people who ate a Mediterranean-style diet that included 4+ tablespoons of extra virgin olive oil per day had a lower risk of developing cardiovascular disease, and their combined risk for heart attack, stroke, and death from heart disease was around a 30% lower than people who ate a low-fat diet.
EVOO has also been linked to improved cholesterol levels and reduced blood pressure. Oleic acid (the most abundant MUFA in all olive oil grades) and various polyphenols are likely to thank, given their ability to reduce inflammation and oxidative stress, and modify cholesterol levels in the bloodstream.
#2.Olive Oil May Protect Against Stroke.
Stroke is the second largest killer after heart disease. It’s closely linked to heart disease and shares many of the same risk factors, such as high cholesterol and high blood pressure. 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. A number of other studies have also found similar results (9, 10).
These findings make sense because people who use olive oil will likely be replacing other less heart healthy fats in their diet. 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.
#3.Extra Virgin Olive Oil May Help Lower Your Risk of Type 2 Diabetes.
Around one million people in Australia are thought to have type 2 diabetes. Type 2 diabetes is characterized by the reduced effectiveness of insulin, the hormone that moves glucose (sugar) out of the blood and into cells to be used as energy. 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.
A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalize blood glucose in people who already had type 2 diabetes. These beneficial effects are even more pronounced when combined with a Mediterranean style diet. 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%.
#4.May Have Anticancer Potential.
Olive oil is said to protect the human body against cancerous growth, especially bowel cancer, along with breast and skin cancer. Medical research done at Oxford University has shown positive signs that the acidic content of this oil can prevent the commencement of rectum and bowel cancer. The Carcinogenesis ] journal has covered a study in 2018 suggesting that the extra virgin variety is a godsend when it comes to preventing cancer cell growth in the body. Another study confirms the same effect and also reveals that out of all, olive oil has shown a helpful effect on breast cancer. Hydroxytyrosol, a major component of the oil may help prevent breast cancer in postmenopausal women.
#5.Olive Oil Is Not Associated With Weight Gain and Obesity.
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 (29Trusted Source, 30Trusted Source, 31Trusted Source). In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight (32Trusted Source). 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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