The Mediterranean population has the lowest rate of cardiovascular disease and longest life expectancy. A diet that is up to 40% fat is what makes these people, as well as other Mediterranean residents, so happy.
However, most of this fat is monounsaturated Olive Oil, and the health boons of this polyphenol-rich oil continue to stack up. Let's look at three of the most well-known benefits of Olive Oil.
Olive oil may be able to reverse Alzheimer's disease
Studies have shown that people who eat a Mediterranean diet, which includes Olive Oil and other healthy food, are less likely to develop dementia.
A recent study also found that laboratory mice with Alzheimer's disease generally ate routine chow rich in Extra Virgin Olive Oil. This helped them perform better in memory and learning tests.
Their brains were also significantly less likely to develop beta amyloid plaques or neurofibrillary knots, which are indicators of Alzheimer's disease.
Olive oil can help lower blood pressure
In a study conducted in Italy, a diet rich in extra-virgin olive oillowered blood pressure dramatically in patients with mild to moderate hypertension - and in some cases reduced the need for medication.
Participants with moderately high blood pressure (less that 165/104mm Hg) who were taking antihypertensive medication were also included in the study. Participants were randomly assigned to either extra virgin olive oil or sunflower oil. Six months later, participants were switched to the other diet.
The Olive Oildiet assisted in reducing blood pressure to a much larger extent than the sunflower oil diet, allowing patients to cut their drug requirements by an average of 48 percent.
Extra Virgin Olive Oil is also a concentrated source of polyphenols, potent antioxidants that protect LDL cholesterol from free radical damage and help keep the inner lining of the arteries healthy and free from plaque buildup, which also has positive effects on blood pressure.
Olive oil helps to reduce stroke risk
Researchers did a study to see if high consumption of olive oil (as both cooking oil and as a dressing for salads) is associated with a lower risk of strokes.
After following participants who had no history of stroke for five years, the researchers later discovered that those who used the most Olive Oil had a 41 percent lower risk of stroke than those who never consumed it.
A second assessment showed that those with high blood levels of oleic acids (a type of fat found in olive oil) experienced a 73% reduction in their risk of developing heart disease, compared to those who had the lowest levels.
This is a very sensible decision. As noted above, Olive Oil increases levels of nitric oxide, which helps keep blood pressure in check, and high blood pressure is one of the most significant risk factors for stroke.
Additionally, olive polyphenols, which are powerful antioxidants, prevent LDL cholesterol from oxidation and stop atherosclerosis (another risk factor for stroke),
Research suggests that Olive Oil may also help prevent platelets from sticking together in the blood, thereby reducing the risk of a stroke-causing blood clot.
How to Get the Most Out Of Olive Oil's Essential Benefits
Extra-virgin olive oils are best to ensure that you get all the health benefits. It should be kept in a cool dark place or in the fridge to keep it fresh.
Olive oil can be used as a primary oil in cooking, marinades and salad dressings. It is fine to heat it. Monounsaturated fats tend to be stable. When sautéing, keep the heat at a low temperature.
Generally, a good rule of thumb for salad dressings and marinades is three parts Extra Virgin Olive Oil to one to two parts citrus juice or vinegar of your choice, plus fresh or dried herbs and seasonings.
Three tablespoons olive oil, two teaspoons red wine vinegar, one clove minced garlic, salt and pepper make a delicious vinaigrette.
Are Olive Oil Benefits Brand-Specific?
Our Olive Oil experts recommend that you ensure the quality of what you purchase. According to a Journal of Food Science study, olive oil is the most susceptible to food fraud.
These issues include mislabeled countries, missing ingredients on labels, additions of cheaper seed, nut and vegetable oils, and questionable purity.
Extra Virgin Olive Oil (or real extra virgin olive oil) is only the oil extracted from mechanically pressed olive seed. It cannot be heated or processed with chemicals. For freshness, check the label for the date of harvest to ensure that it is still in its original state. Olive oil should not be more than one year old in a perfect world.
Olive oil can be stored in good conditions for up to 2 years. It is possible to legitimately use a brand that has the International Olive Oil Council's (IOOC), or California Olive Oil Council's (COOC) stamp of approval.
Visit a store that sells olive oils if you are able to. You can also taste the oil in-store.
Also, avoid olive oil that has been stored in dark bottles. This helps to preserve the oil's freshness and prevents oxidation.
Most people resolve to improve their health and lifestyles in the new year. Let's face it, many of us enjoy cooking and enjoying exceptional food.
There's a superfood that you likely already have in your pantry, and you use almost every day. Extra Virgin Olive Oil has been repeatedly proven to have dramatic health benefits.
Superfoods
The term "superfood" can sometimes be confusing. A superfood ingredient must meet certain requirements in order to qualify. However, the definition of'superfood' is not always clear. Although marketing hype and media hype may make it seem like superfoods are all over the place, there is some truth to the term.
Your body is most likely looking for healthy, fresh, and nutritious food. It is possible to reap the benefits of being more mindful about including seasonal produce and nutrient dense ingredients in your daily routine.
Although some superfoods are marketed as miracle cures, there is no evidence that they work. Healthy foods are vital to ensure you get the right levels of:
There is no miracle food. However, it is possible to live a healthy lifestyle with plenty of nutrients and enjoy a long, happy life.
Extra Virgin Olive Oil
Extra Virgin Olive Oil is distinct in that extensive research has been put together based on its purported health benefits. People throughout the world have been consuming Extra Virgin Olive Oil long before it was known as a 'superfood.' The Mediterranean diet has been highly praised it, and for great reason.
People who live in the Mediterranean have a longer life expectancy and are happier. This is due to their large intake of fruits, vegetables, fish, healthy fats like nuts, olive oil, and healthy fats like nuts.
Olive Oil's versatility and rich flavor are great reasons to include it in your daily diet. If you still need convincing, extensive research has been done on Extra Virgin Olive Oil to show the numerous health benefits, particularly when it is used in place of butter, margarine, or refined oils.
Antioxidants and Extra Virgin Olive oil
High-quality Extra Virgin Olive Oil has high levels of phenolic compounds, an antioxidant which:
Oleocanthal Extra Virgin Olive Oil
This phenolic compound discovered in Extra Virgin Olive Oilis said to be responsible for the burning or tingling sensation which is experienced when tasting a high quality Extra Virgin Olive Oil.
It is anti-inflammatory and can be used in conjunction with painkillers and fever relievers.
Monounsaturated Fatty acids (MUFAS), and Extra Virgin Olive Oil
Monounsaturated fats can be found in nuts, high-fat fruits like olives and avocados. These fats are essential to the Mediterranean lifestyle. Studies have shown that they can increase fluidity and elasticity in cell membranes. Extra Virgin Olive Oil, which has a 75% MUFA, is a great source.
The risk of developing heart disease, diabetes, atherosclerosis and color cancer can be reduced by consuming 1-2 tablespoons of olive oil per day.
Vitamin E and Extra Virgin Olive Oil
Each tablespoon of Extra Virgin Olive Oil has about 1.9 mg of Vitamin E, a fat-soluble antioxidant that can help protect the body against eye and skin problems and in fact make hair and skin much healthier. It has been proven to protect the body against:
Vitamin K and Extra Virgin Oil
Vitamin K, another fat-soluble vitamin, has the greatest impact on blood. Vitamin K is essential for healthy blood coagulation and calcium levels. 1 tablespoon of Olive Oil a day will fill 10% of the daily suggested intake of Vitamin K, and can help protect against insulin resistance and a variety of cancers.
How to add more extra virgin olive oil to your diet
Now what? How do you take advantage of the highest benefits from Extra Virgin Olive Oil? Usually, the experts suggest that most of us would be best consuming about 2 tablespoons per day.
There are many ways to consume more Extra Virgin Olive Oil. Here are some ideas:
