The health benefits of extra virgin olive oils (EVOOs) have long been touted. And as the basis of the Mediterranean diet, olive oil has been associated with healthy longevity.
As a matter of fact, EVOOs are the maximum quality olive oil available. EVOOs are directly extracted from the olive fruit, without the use of any heat or chemicals.
EVOOs have been known to positively effect:
Stress -- Olive oil is rich in antioxidants. Especially vitamin E, long thought to lessen cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn't oxidize in the body. And, it is low in polyunsaturated fat, the type that does oxidize.
High Blood Pressure --Recent studies indicate that regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.
Cancer -- The phytonutrient in olive oil -- oleocanthal -- mimics the effect of ibuprofen in reducing inflammation. Which can decrease the risk of breast cancer and its recurrence. Squalene and Lignans are among the other olive oil elements being studied for their possible effects on cancer.
Heart disease-- olive oil reduces the levels of total blood cholesterol LDL-cholesterol and triglycerides. At the same time it does not alter the degree of HDL-cholesterol (and may even raise them). This plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low-density lipoproteins.
Diabetes -- Diets rich in olive oil, low in saturated fats, moderately full of carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. Olive oil from the diet helps lower"bad" low-density lipoproteins while improving blood sugar control and enhancing insulin sensitivity.
Reduced inflammation, rheumatoid arthritis -- Additionally, consuming olive oils seems to boost bone mineralization and calcification. This aids calcium absorption, therefore positively effecting the prevention of osteoporosis.
And, according to the experts:
The American Heart Association-- states that monounsaturated fats can help lower bad cholesterol levels in your blood that can lower your risk of heart disease and stroke. They also supply nutrients to help develop and maintain the body's cells.
The Food and Drug Administration (FDA), at 2004, approved a health claim for olive oil. This was on the basis that the monounsaturated fat in olive oil may reduce the risk of coronary heart disease, when used in place of saturated fat.
Extra Virginity -- The Sublime and Scandalous World of Olive Oil from Tom Mueller -- Real extra virgin olive oil contains powerful antioxidants and anti-inflammatories which help to prevent degenerative conditions.
Fake extra virgin has next to none of them. Some of olive oil's positive effects stem from the monounsaturated fat profile, but, more and more, medical research implies that the polyphenols and the other"minor components" of olive oil, are the main source of oil's health benefits.
These same substances give a high-quality olive oil its own pepperiness, bitterness, and other prized sensory properties; in fact, the petroleum's healthful properties are directly proportional to the strength of its flavors, aromas, and other sensory characteristics.
If an oil doesn't sting at the back of the throat, it contains little if any oleocanthal. If it isn't bitter, it is low in tocopherol and squalene. If it isn't velvety in texture, then it is missing hydroxytyrosol.
Cold pressing is a frequent way to make olive oil without the use of heat or chemicals.
It entails blasting olives into a paste, then applying force with a mechanical push to separate the oil from the pulp. According to European food standards, temperatures cannot transcend 81°F (27°C).
Cold pressing may help olive oil retain its nutritional value, as nourishment and beneficial plant chemicals can break down under heat.
The greatest grades of olive oil -- extra virgin and virgin -- are always cold pressed.
Here are a few benefits and uses of cold pressed olive oil.
High in Nutrients
As it is virtually all fat, cold pressed olive oil is high in calories.
However, its main type of fat -- unsaturated fat -- is incredibly healthy.
Compared with diets high in saturated fat, those high in unsaturated fat are associated with a reduced risk of heart disease, type two diabetes, cancer, and other chronic illnesses.
Olive oil also boasts vitamins E and K. Vitamin E is a powerful antioxidant involved with immune function, whilst vitamin K plays a crucial role in blood flow and bone health.
Just 1 tablespoon (15 ml) of cold pressed olive oil supplies:
Calories: 119
Total fat: 13.5 grams
Saturated fat: 2 grams
Monounsaturated fat: 10 grams
Polyunsaturated fat: 1.5 grams
Vitamin E: 12.9% of the Daily Value (DV)
Vitamin K: 6.8% of the DV
Cold pressed olive oil also contains at least 30 beneficial plant compounds, many of which are powerful antioxidants together with anti-inflammatory effects.
Summary
Cold pressed olive oil is rich in healthy fats, dozens of powerful plant chemicals, and vitamins E and K.
Packed With Healthy Fats
The United States Department of Agriculture (USDA) recommends that you eat 20--35% of your calories from fat, mainly the unsaturated type.
Cold pressed olive oil comprises nearly all fat, with 71 percent coming from an unsaturated fat called oleic acid.
Studies suggest that lactic acid and other unsaturated fats may help lower LDL (bad) cholesterol when used in place of saturated fats.
An additional 11% of the fat from cold pressed olive oil comes from omega-6 and omega-3 fatty acids. These two unsaturated fats are involved in major physiological processes, such as blood pressure regulation, blood clotting, and immune system response.
Although olive oil contains 2 grams of saturated fat per tablespoon (15 ml), this is well within the 13--22-gram daily limitation recommended by most health authorities for a standard 2,000-calorie diet.
Conclusion
Cold pressed olive oil mainly comprises oleic acid, a fat that may help lower cholesterol. It also provides omega-6 and omega-3 fats, which are essential for your health.
Contains Potent Antioxidants
Cold pressed olive oil may retain more antioxidants than lower-grade olive oils as it isn't treated by means of heat.
Antioxidants defend the body against unstable molecules called free radicals. In turn, this helps ward off chronic conditions like heart disease, diabetes, and cancer.
Per tablespoon (15 ml), olive oil contains 12.9% of the DV for vitamin E -- an essential nutrient and potent antioxidant.
It's also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated powerful antioxidant properties in both animal and test-tube studies.
Researchers feel that these compounds may be partly responsible for the benefits of the Mediterranean diet, such as stronger bones and a reduced risk of heart disease, brain conditions, and certain cancers.
Conclusion
Cold pressed olive oil contains powerful antioxidants that may safeguard your body against numerous diseases.
May Fight Inflammation
Extended, low-grade inflammation is believed to factor into many conditions, including heart disease, diabetes, cancer, arthritis, and Alzheimer's disease.
Studies indicate that olive oil may help lower inflammation due to its high concentration of healthy fats, antioxidants, and compounds such as oleocanthal.
Oleocanthal is a natural anti-inflammatory agent. Test-tube studies indicate that it acts similarly to ibuprofen, an anti-inflammatory drug -- although human studies are needed.
Bear in mind that adding more plant-based options on your daily diet may decrease inflammation effectively than relying upon a single chemical, nutrient, or food.
However, replacing foods high in saturated fat -- such as butter, shortening, and lard -- with cold pressed olive oil is an superb place to start.
Conclusion
Due to its high concentration of healthy fats, antioxidants, and beneficial plant chemicals, cold pressed olive oil may help reduce inflammation.
May Protect Against Heart Disease
Heart disease is the leading cause of death among both men and women worldwide, responsible for over 17 million deaths each year.
Numerous studies reveal that replacing foods high in saturated fat with olive oil may help reduce elevated LDL (bad) cholesterol and blood pressure levels -- just two major risk factors for heart disease.
1 research in over 84,000 women found that substituting 5% of saturated fats for foods high in monounsaturated fats, including olive oil, reduced heart disease risk by 15 percent.
The Mediterranean diet, which is based on olive oil as its main source of fat, has been demonstrated to reduce your risk of heart attack and stroke by around 28%.
Conclusion
Replacing sources of saturated fat with cold pressed olive oil may reduce your risk of heart disease.
May Promote Brain Health
Foods packed in cold pressed olive oil have been shown to support brain health.
1 example is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which recommends primarily cooking with olive oil. It combines the traditional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.
In population studies, individuals following the MIND diet demonstrate reduced declines in mental sharpness and memory with age, as well as after stroke.
A 4.5-year study in 923 people found a 53 percent decrease in the rate of Alzheimer's disease in those who most strictly adhered to the diet.
The diet combination of brain-boosting foods may likewise be accountable for its benefits. Besides olive oil, the MIND diet is full of vegetables, berries, berries, whole grains, and fish. It's also low in sodium.
Furthermore, animal and test-tube research suggests that oleocanthal, a chemical in olive oil, may help reduce brain plaques associated with Alzheimer's disease. All the same, human research is required.
Summary
Diets high in olive oil may help prevent mental decline associated with aging, as well as reduce your risk of Alzheimer's disease.
7--10. Other Potential Health Benefits
Though research is limited, cold pressed olive oil may offer other potential health benefits. These include:
Reduced risk of type two diabetes. Human research link diets highest in olive oil -- up to 1.5 tablespoons (20 ml) per day -- with a 16% lower risk of type 2 diabetes.
Improved blood sugar levels. In a small study, people taking 20 mg of concentrated oleuropein, a chemical in olive oil, experienced a 14% lower blood sugar spike following a meal than those taking a placebo.
Constipation relief. According to some small research, taking as little as 1 teaspoon (5 ml) of olive oil daily may treat constipation.
Delayed progression of osteoarthritis. Animal research notes that olive oil and its compounds may fight osteoarthritis by preventing damage to cartilage, the protective cushioning in joints.
Keep in mind that more research is needed.
Conclusion
Early research indicates that olive oil and its compounds may help reduce your risk of type two diabetes, improve blood sugar levels, alleviate constipation, and fight osteoarthritis.
Easy to Add to Your Diet
Cold pressed olive oil is not only a great cooking oil for sautéing, roasting, and baking but also an ideal ingredient in salad dressings, sauces, and marinades.
Replacing saturated fat with this oil may be particularly beneficial for your health. Consider these easy food swaps:
When cooking, replace butter, shortening, lard, or bacon grease with cold pressed olive oil.
Instead of buying creamy salad dressings, attempt ones made with olive oil -- or make your own.
Pick for olive-oil-based sauces like pesto over cream- or cheese-based ones.
For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.
Instead of buttering your bread, dip it in cold pressed olive oil and seasonings.
Cold pressed olive oil also functions for deep frying, but you need to limit your usage of this cooking method because of the excess calories it provides.
Furthermore, olive oil is still calorie-dense. If you track your calorie intake, make sure you use this fat inside your daily allotment to avoid unwanted weight gain.
Summary
Cold pressed olive oil is a heart-healthy fat for daily cooking and works especially well in sauces, sauces, and dips.
