Health Benefits of Olive Oil

   Olive oil is a versatile oil obtained by grinding, grinding and grinding olives.

This nutritious oil is rich in protective substances that have positive health effects in many ways, including the prevention of heart disease and type 2 diabetes. It is an important part of the Mediterranean diet, which is considered one of the healthiest eating patterns in the world.

Here's everything you need to know about olive oil, including its nutritional value, health benefits, and ways to add it to your diet. 

Improves heart health.

Heart disease is the leading cause of death in the United States. Diet and lifestyle can help reduce the risk of heart disease by improving healthy blood lipid levels and blood pressure, improving blood vessel function, and preventing atherosclerosis.

Atherosclerosis is the medical term for the thickening or hardening of the arteries due to plaque formation. Plaque builds up slowly over time as fats, blood cells, cholesterol and other substances build up in the arteries and restrict blood flow. Atherosclerosis is a major cause of heart disease. Diets high in olive oil, such as those living along the Mediterranean coast, have been shown to protect against heart disease risk factors such as atherosclerosis.

Olive oil contains compounds, including phenolic antioxidants, that reduce the production of inflammatory molecules that cause atherosclerosis. For example, oleuropein is a phenolic compound found in olive oil that helps reduce inflammation and inhibits the expression of adhesion molecules that play a role in the development and progression of atherosclerosis.

Studies have shown that a diet rich in olive oil helps reduce the development of atherosclerosis. A 2021 study of 939 people with heart disease found that participants who followed a Mediterranean diet rich in olive oil for seven years had a reduced incidence of atherosclerosis, as measured by carotid intimal layer thickness (IMT-CC). . Carotid artery plaque height compared with low-fat dieters.

In addition, regular consumption of olive oil helps prevent heart disease by lowering LDL cholesterol, increasing heart-protecting HDL cholesterol, and helping lower blood pressure. A 2021 study of 92,978 Americans found that people who consumed more than half a tablespoon of olive oil per day had a 14 percent lower risk of heart disease than those who did not consume olive oil.

Rich in anti-inflammatory and antioxidant properties

One of the main reasons olive oil consumption is associated with a reduced risk of disease is because it is concentrated in compounds that help reduce inflammation and protect cells from damage. Olive oil contains more than 200 plant compounds, including carotenoids, sterols and polyphenols such as hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), which act as powerful antioxidants in the body.

These compounds help inhibit inflammatory pathways in the body and reduce inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6). A 2015 review of 30 studies with 3,106 participants found that taking olive oil supplements ranging from 1 mg to 50 mg per day significantly reduced CRP and IL-6 compared to control treatment.

Olive oil is very rich in anti-inflammatory compounds, so it can be useful for people with inflammatory diseases such as rheumatoid arthritis (RA). A 2023 study of 365 RA patients found that high olive oil consumption was associated with significant beneficial effects on RA disease activity and lower levels of inflammatory markers such as CRP.

It can help reduce the risk of common health problems.

Adding more olive oil to your diet can help you reduce your risk of common diseases like type 2 diabetes and live a longer, healthier life. A 2017 review of four cohort studies and 29 randomized controlled trials found that people in the highest olive oil intake category had a 16% lower risk of developing type 2 diabetes than those in the lowest category. the lowest consumption of olive oil. In addition, the review found that olive oil supplementation improved blood sugar levels and indices of long-term glycemic control in patients with type 2 diabetes compared to controls. This means that olive oil may be effective in preventing type 2 diabetes and improving the health of people with type 2 diabetes. People with diabetes. Similarly, a 2022 review found that each additional 25 grams of olive oil per day significantly reduced the risk of type 2 diabetes by 22%. The study also found that consuming olive oil can reduce the risk of death in everyone. Cause. Additionally, a 2022 study using data from 92,383 Americans found that participants who consumed the most olive oil had a 17% lower risk of dying from cancer, a 29% lower risk of death from neurodegenerative diseases and an 18% lower risk of disease. It happened. Death from cancer. Risk of death from respiratory diseases.

The researchers concluded that replacing 10 grams of fat such as butter, mayonnaise or margarine with the same amount of olive oil per day reduced the risk of death from all causes by 8 to 34 percent.

Nutrition facts of olive oil

Olive oil is a healthy oil rich in vitamin E, a nutrient that acts as a powerful antioxidant in the body. Most of the fat in olive oil is unsaturated, making it a smart choice for heart health. The nutritional values ​​of 1 tablespoon of olive oil are as follows:

• Calories: 126
• Fat: 14 grams (g)
• Saturated fat: 2.17 g
• Monounsaturated fat: 9.58 g
• Polyunsaturated fat: 1.33 g
• Vitamin E: 2.93 mg or 20% of the daily allowance (RDI)

Olive oil consists mainly of monounsaturated fats and less saturated fats. The monounsaturated fats in olive oil, especially oleic acid, are good for heart health.

Studies have shown that replacing sources of saturated fat, such as butter, with monounsaturated fat, such as olive oil, can help reduce the risk of heart disease. Olive oil is also a good source of vitamin E, a nutrient that plays an important role in immune function and protects cells from oxidative damage that can lead to disease.

Most people in the United States do not eat enough foods rich in vitamin E. Evidence shows that approximately 96% of American women and 90% of men are deficient in vitamin E, which can negatively impact their overall health.

Fortunately, adding more olive oil to your diet is an easy way to increase your intake of this important nutrient. 

The dangers of olive oil

Olive oil is considered a healthy fat and is safe for most people. However, people who are allergic to olives should avoid all olive products, including olive oil. Plus, like all fats, olive oil is high in calories. One tablespoon contains 126 calories and 14 grams of fat. This means you can regularly eat high-calorie, high-fat foods such as olive oil, nuts and avocados as part of a balanced and nutritious diet.

People trying to lose weight can promote fat loss by cutting back on some of the high-calorie ingredients, such as fat, to create a calorie deficit.

 Tips for consuming olive oil

Olive oil can be added to a variety of sweet and savory dishes and is suitable for low to medium heat cooking methods such as frying and baking.

Remember that refined olive oil, including extra virgin olive oil, has a lower smoke point than refined olive oil. The smoke point is the temperature at which the oil starts to smoke. The smoke point of refined olive oil is 350-410⁰ F and the smoke point of refined olive oil is 390-470⁰ F, making refined olive oil suitable for high temperature cooking. Here is a simple way to include more olive oils in your diet.

• Sprinkle extra virgin olive oil on finished vessels, such as pasta and grilled vegetables.
• Use olive oil to create a hand -made salad dressing, Muss and pesto.
• Sprinkle olive oil on fruit -based foods, such as watermelon, peppermint and Peta salad.
• Me and medium heating boil, we use olive oil instead of butter or vegetable oil.
• Use olive oil to create fried products, such as cakes and bread.
• Mix the olive oil, the chopped garlic, salt and pepper to soften the freshly grilled bread.

There are many other ways to use olive oil in the kitchen, so don't be afraid to experiment with this versatile fat.

Replace a variety of fats, such as butter and vegetable oils with olive oils that they like recipes and store high quality olive oil in the food storage room to have a healthy fat option to prepare delicious meals. 

Quick overview

Olive oil is considered one of the healthiest fats we can eat. This heart-healthy oil contains protective plant compounds that help reduce inflammation and prevent cell damage. Diets rich in olive oil have been linked to a variety of health benefits, including a reduced risk of common health problems such as heart disease and type 2 diabetes. Additionally, olive oil is versatile and can be used in both sweet and savory recipes. Consider stocking your kitchen with this versatile oil for an easy way to improve your health.