Health benefits of olive oil
Olive oil is rich in healthy monounsaturated fats
About 14% of the oil is saturated fat, while 11% of it is polyunsaturated fat, such as omega-6 and omega-3 fatty acids, but the predominant fatty acids in olive oil are monounsaturated fats called oleic acid, making up 73% of the total oil content. Studies show that oleic acid reduces inflammation, and monounsaturated fats are quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
Olive oil contains large amounts of antioxidants
Extra virgin olive oil contains beneficial fatty acids and modest amounts of vitamins E and K, but is rich in powerful antioxidants. These antioxidants are biologically active and may reduce the risk of chronic disease, fight inflammation and help protect cholesterol from oxidation—two benefits that may reduce the risk of heart disease.
Olive oil may help prevent clots
A stroke is caused by a disruption of the blood flow to the brain, either due to a blood clot or a hemorrhage. The relationship between olive oil and stroke risk has been extensively studied. A large review of scientific studies found that olive oil was the only source of monounsaturated fat linked to a lower risk of stroke and heart disease. In another scientific review, those who consumed olive oil had a lower risk of stroke than those who did not.
Olive oil protects against heart disease
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. This has led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce the risk of heart disease. LDL cholesterol from oxidation improves the lining of blood vessels and may help prevent excessive blood clotting. Interestingly, it has also been shown to lower blood pressure, 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%.
Olive oil is not associated with weight gain and obesity
Eating large amounts of fat leads to weight gain, however, and several studies have linked a Mediterranean diet rich in olive oil to positive effects on body weight. Too much olive oil linked to weight gain. 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.
Olive oil reduces the risk of type 2 diabetes
Olive oil appears to significantly protect against type 2 diabetes Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity A randomized clinical trial conducted on 418 healthy people recently confirmed the protective effects of olive oil. A Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by more than 40%.
