Olive oil is well-known as one of the most healthful oils in the world.
People who eat olive oil as a regular part of their diet tend to live longer, and are healthier.
Extra Virgin Olive Oil (EVOO), the highest quality olive oil, is extracted directly from the olive fruits without any heat or chemicals.
This article will discuss the health benefits of including Extra Virgin Olive Oil in your diet, as well as the scientific evidence.
Extra Virgin Olive Oil is an excellent source of healthy fats and antioxidants.
Regular olive oil has been refined and stripped off important nutrients and antioxidants.
Extra Virgin Olive Oil is made using a natural extraction process. This ensures that the oil retains all of the nutrients and antioxidants found in the olive fruit.
It contains more than 30 types of phenolic compound, which are powerful antioxidants that protect the body from free radicals. Free radicals are molecules which cause cell damage, and can contribute to diseases and the aging process (1).
Extra Virgin Olive Oil's fat content is also important for its healthfulness. It is mostly composed of monounsaturated fat (73%), which is a healthy fat for the heart and a staple in the Mediterranean diet.
Research consistently shows that a diet high-in monounsaturated fat has positive effects on markers of cardiovascular disease, such as stroke and heart disease. This includes a decrease in markers of chronic inflammation, blood sugar, blood pressure, cholesterol, and blood sugar (two, three, and four).
Extra Virgin Olive Oil (EVO) is rich in antioxidants and monounsaturated oils, which may help protect cardiovascular health.
Increased consumption of olive oil may help lower your risk of developing heart disease
Worldwide, heart disease is the leading cause of death from premature birth.
People who live in the mediterranean have lower rates of death (death) due to heart disease. Although this can be due to a variety of factors, the high consumption of Extra Virgin Olive Oil has been deemed a significant factor.
Extra Virgin Olive Oil's active compounds have been shown to be powerful cardio-protective, helping lower blood pressure and prevent atherosclerosis (hardening the arteries).
A massive review of data from more than 840,000 subjects found that people who ate most olive oil were 9 per cent less likely to develop heart disease and 11% less likely die young, compared with those who ate less olive oil.
Extra Virgin Olive Oil is rich in active chemicals that can improve heart health. Studies have consistently shown that people who consume the most extra virgin olive oil have a lower chance of developing heart disease.
Olive oil may protect against stroke
Stroke is the second leading cause of death after heart disease.
It is closely related to heart disease, and shares many of these risk factors such as high cholesterol or high blood pressure.
A French study found that people who ate the most olive oil had a 41% lower chance of suffering strokes than those who ate less. Similar results have been found in a number of other studies.
This is because olive oil replaces other healthy fats that are less beneficial to the heart. This is combined with the high monounsaturated and antioxidant fats in Extra Virgin Olive Oil, and it is easy to see why it seems to have a positive impact on cardiovascular health.
In observational research, it was shown that a diet high in olive oil can dramatically reduce stroke risk.
Extra virgin olive oil may help lower your risk of developing Type 2 Diabetes
Type 2 diabetes is estimated to affect around one million Australians.
Type 2 diabetes is characterized by a decreased effectiveness of insulin, which is the hormone that moves glucose (sugar), out of the bloodstream and into cells for use as energy.
Extra Virgin Olive Oil may have phenolic compounds that aid in sugar metabolism, which could increase insulin sensitivity and effectiveness.
Large research found that olive oil could reduce your risk of developing type 2 diabetes by 13%. A diet high in olive oils was found to normalise blood glucose levels in people with type 2 diabetes, in comparison to a low-fat diet.
This combination of Mediterranean food and healthy eating habits can have even greater benefits. One study showed that type 2 diabetes risk was reduced by 50 percent when a Mediterranean diet rich in nuts and Extra Virgin Olive Oil is followed.
The Key Message: Extra Virgin Olive Oil can increase insulin sensitivity. This could help prevent type 2 diabetes and manage pre-existing conditions.
Extra Virgin Olive Oil is the best cooking oil
There are many cooking oils out there that claim to be the best.
When you consider the main factors that affect how oil reacts to high temperatures, oxidative stability, and ratio of monounsaturated oils -- Extra Virgin Olive Oil is number 1.
Virgin coconut oil is similar in oxidative stability to regular coconut oil, but it is very low in antioxidants. Extra Virgin Olive Oil, on the other hand, is high in beneficial antioxidants like tocopherols or hydroxytyrosol.
You should also consider the health effects of primary fats if you are a regular user of an oil. While saturated fat (coconut oil), has no known benefits, monounsaturated oil (olive oil), appears to have significant heart health benefits over the long-term.
Extra Virgin Olive Oil can be used in many different ways, much like wine. It can also complement sweet and savoury dishes.
Extra Virgin Olive Oil is the best oil for cooking because of its superior antioxidant content, superior oxidative stability and high ratio of monounsaturated fat.
Cooking with Extra Virgin Olive oil can make your food more nutritious
Are you still not convinced that Extra Virgin Olive Oil should be your main cooking oil
Research shows that Extra Virgin Olive Oil can improve the nutritional content of your food.
Because Extra Virgin Olive Oil's antioxidants are resistant to high heat, they don’t melt and instead get absorbed by cooked food. It also helps to preserve nutrients that are often lost during cooking.
One study showed that broccoli cooked in sunflower oil and refined olive oil reduced the beneficial compounds (such as vitamin A). These beneficial compounds were not reduced when the broccoli was cooked with Extra Virgin Olive Oil.
The Key Message: Cooking using Extra Virgin Olive Oil can preserve, and sometimes even increase, the nutrients and antioxidants found in cooked foods that might otherwise be lost or damaged.
Olive oil consumption may improve bone health
Olive oil, particularly those that are rich in antioxidants like Extra Virgin Olive Oil may help to prevent bone loss as we age.
Research from animals and humans has shown that olive oil may increase bone formation and inhibit bone reabsorption (calcium's breakdown).
This theory seems to be supported by the results of research involving 870 participants. The researchers found that those who consumed the most Extra Virgin Olive Oil had a 51% lower risk of breaking their bones.
This is an exciting prospect. However, more research is needed as the majority of human studies have been small.
The Key Message: There is evidence linking olive oil and polyphenols to a lower risk of bone loss in the elderly. This is a new finding that requires more research.
Some cancers may be protected by the compounds in olive oil
It is well-known that the food and how we eat can have an impact on cancer risk.
Studies have shown that some types of cancer are less common in areas where there is a high intake of olive oil.
An analysis of 19 studies has shown that those who consume more olive oil have lower rates of both breast cancer and other cancers.
Researchers aren't sure how or why, but they suspect that Extra Virgin Olive Oil's unique oleocanthal level may play a protective function. Interestingly, oleocanthal, an antioxidant formed during the malaxation and extraction of Extra Virgin Olive Oil, is not found in any other food... even olives.
Although we cannot prove that Extra Virgin Olive Oil is anti-cancer, the evidence so far suggests it.
The Key Message: Extra Virgin Olive Oil may be able to protect against certain cancers.
Brain health may be improved by eating extra virgin olive oil
Olive oil may help to lower the risk of Alzheimer's and other age-related dementias.
Extra Virgin Olive Oil's phenolic compounds may be able to clear brain degeneration-causing chemicals.
A study that compared a Mediterranean diet with Extra Virgin Olive Oil and a standard low-fat diet found that people on the Extra Virgin Olive Oil diet had less cognitive decline (loss in brain function) over a 6.5-year follow up.
These benefits require more research, but they are still possible.
Important Message: Research has shown that extra virgin olive oil may reduce the risk of dementia and Alzheimer's.
Olive Oil can contribute to health and longevity
People who eat olive oil as a main part of their daily diet have a tendency live longer.
Over 40,000 Spanish-language themes were followed up in a large epidemiological study that lasted 13.5 years. People who ate the most olive oil were less likely to die young than those who ate the least.
Key message: Studies consistently show that people who consume extra virgin olive oil are more likely to live longer.
Australian Extra Virgin Olive oil Is Of The Best Quality
Extra Virgin Olive Oil may not be the same.
Australian-certified olive oil is the best in Australia for freshness and quality, according to data.
You want the best olive oil for your health and wellbeing.