Did you know that there are many health benefits of olive oil that people are totally unaware of?
Well, in this article, we will examine all its benefits, and we will try to clarify the dispute between good fats and bad fats!
Let’s begin!
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Health Benefits of Olive Oil: It may reduce the risk of heart disease
Olive oil lovers, rejoice! Recent research has revealed that daily consumption of more than 7 grams of the fat may reduce your risk for death from heart disease by 19% compared to those who never or rarely consumed the fat. Researchers analyzed data from two large health studies and discovered that those who consumed olive oil at least seven grams daily experienced a 19% lower risk of dying from any cause than those who consumed less or no fat at all.
Furthermore, those who consumed more than 10 grams of fat per day (the equivalent to about two tablespoons) had a 15% reduced risk for dying from cardiovascular disease, cancer, neurodegenerative disease or respiratory disease. Furthermore, replacing one half tablespoon of margarine, butter, mayonnaise or dairy fat with olive oil was associated with an additional 10% to 7% lower mortality risk.
Dr. David Cohen, a family physician in Los Angeles and author of The New York Times best-selling book Eat Right For Your Type, emphasizes this as an encouraging sign: by replacing saturated fats with healthier monounsaturated fats like olive oil you may lower your risk for heart disease.
According to Prest, olive oil’s monounsaturated fat (oleic acid) helps lower LDL cholesterol while raising HDL cholesterol, providing healthier overall levels of cholesterol in your bloodstream. Furthermore, olive oil has anti-inflammatory properties which keep you healthy and reduce the risk of diseases like heart disease, according to Prest.
Olive oil contains natural compounds called polyphenols that have been known to support a healthy microbiome, regulate blood glucose metabolism and lower cholesterol levels. Furthermore, its abundance of antioxidants helps combat free radical damage and boost overall wellbeing, according to Prest.
Dr. Klodas, a clinical assistant professor of medicine at Harvard Medical School in Boston, emphasizes the importance of including other healthy fats into your diet as well. She suggests choosing foods rich in omega-3 fatty acids like fish or avocados because these can reduce inflammation and lower the risk of heart disease.
Health Benefits of Olive Oil: It may boost bone health + strength
According to a recent study, getting your daily recommended dose of monounsaturated fats (like extra virgin olive oil) may enhance bone health and strength. Older adults who consumed a Mediterranean diet that included olive oil were more likely to maintain bone density and reduced their risk for developing osteoporosis, an illness characterized by weak bones that break easily.
Olive oil contains polyphenols such as oleuropein, tyrosol and hydrotyrosol that have been shown to exert anti-oxidant actions both in vitro and in vivo. Furthermore, these polyphenols promote osteoblasts, increase bone-building cells in rats with ovariectomized hearts, and inhibit dose dependent osteoclast formation.
One study discovered that polyphenols found in olive oil helped restore bone mineral density to normal after femur surgery when taken regularly for 12 weeks postoperatively. These findings support previous research suggesting a Mediterranean diet is beneficial to bone health and reduces the risk of osteoporosis among elderly women.
Another study examined the effect of olive oil on bone health in elderly men who consumed a Mediterranean diet over two years. The men were divided into three groups: One consumed daily meals containing at least 50 milliliters of extra virgin olive oil, another 30 grams of mixed nuts and the third consumed low-fat Mediterranean meals. At the end of the experiment, only those who had consumed the highest amount of extra virgin olive oil experienced increases in serum procollagen and osteocalcin – both associated with protective effects for bone health and strength.
Osteoporosis is a condition characterized by weak, brittle bones that break easily. This condition is caused by factors like ageing and genetics; however, with proper nutrition, regular exercise, and avoiding certain lifestyle factors you can help protect against osteoporosis.
Olive oil has anti-inflammatory properties due to its high vitamin E and oleic acid content, both of which have been demonstrated to decrease C-reactive protein – a marker common in rheumatoid arthritis and other chronic inflammation conditions. Furthermore, oleic acids may increase fibronectin activity which helps deposit calcium into bones by suppressing osteoclast cell activity.
Health Benefits of Olive Oil: It may reduce the risk of certain cancers
Olive oil contains antioxidants that inhibit cancer cell growth. These include phenolic compounds, tocopherols, phytosterols and squalene; these substances have been known to protect against oxidative stress while decreasing inflammation according to studies.
These nutrients have been known to inhibit certain types of cancer, including breast cancer. Particularly, oleocanthal in olive oil has been found to destroy tumor cells without harming healthy ones; additionally, this compound helps protect against squamous cell carcinoma – another devastating form of skin cancer.
In addition to these advantages, olive oil’s healthful fats may protect against heart disease. A 2020 study discovered that people who consumed more than half a tablespoon of olive oil daily had a lower risk of death from cardiovascular disease and other causes.
Researchers have reported that an antioxidant found in extra virgin olive oil, hydroxytyrosol, inhibits MM-2 protein activity which helps form new blood vessels to supply oxygen to cancer cells. According to a 2022 study, this oil could also provide protection against colorectal cancer.
Researchers also observed that women who regularly used at least two tablespoons of virgin olive oil for seasoning, cooking and frying had a 28% lower risk of developing breast cancer compared to those who never or rarely used it. They believe this is due to the extra virgin oil’s high concentration of antioxidants and phenols.
This study revealed that regular olive oil consumption was inversely associated with all-cause mortality and type 2 diabetes, an intriguing finding which suggests regular dietary intervention with olive oil could potentially reduce the risk of cancer and other illnesses. The researchers recommend further investigation into this relationship between dietary intake of olive oil and cancer risk in future research studies.
It may help with arthritis
Research has even indicated that olive oil may help relieve pain and inflammation in people with arthritis, due to its protective effects against joint damage and oxidative stress.
Fish oil contains anti-inflammatory properties similar to those found in olive oil, and also has a high amount of omega 3 fatty acids. These essential fatty acids play an essential role in maintaining joint integrity.
Olive oil can help your body fight infections and bacteria by providing it with plenty of antioxidants. Furthermore, its anti-inflammatory properties make it a must-have in any diet.
Studies have demonstrated that olive oil may help to reduce the inflammatory effects of rheumatoid arthritis. This is likely due to its active ingredient, oleocanthal, which studies have demonstrated reduces joint swelling in those suffering from this disorder.
Oleocanthal works to block the same inflammatory pathways that ibuprofen and aspirin do to alleviate pain. Furthermore, its anti-inflammatory effects appear to extend further; some studies suggest it could even improve joint health and function for those suffering from arthritis.
If you suffer from arthritis, extra virgin olive oil is a must-add to your diet. This oil boasts the highest level of oleocanthal, an essential compound.
The Mediterranean Diet is known to be high in olive oil, which may explain why many people with arthritis have reported improved outcomes when following it. According to the Centers for Disease Control and Prevention (CDC), a Mediterranean-style diet consists of fruits, vegetables, nuts, seeds, fish and whole grains; plus it’s low in saturated fats which have been known to be detrimental for heart health.
Another reason why it’s beneficial to incorporate extra virgin olive oil into your diet is that it contains healthy monounsaturated fats which may help combat inflammation. Not only that, but these fats also aid in absorption of essential nutrients and waste removal from the body.
Olive oil’s oleocanthal and polyphenols can protect your joints from aging and other diseases by reducing oxidative stress, which causes arthritis. A study has even demonstrated that using this combination of oleocanthal and polyphenols may help reduce inflammation in those with rheumatoid arthritis.
Bottom Line
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