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It's no secret that health experts adore the Mediterranean diet, which consistently snags the #1 spot on U.S. News & World Report's list of best diets. However, while it features a variety of nutrient-rich foods, some researchers believe that the Mediterranean diet's abundance of healthy fats--particularly from olive oil--is what makes it an advantage.

Compared to many other cooking oils, olive oil is loaded of predominantly health-promoting monounsaturated fats, along with a ton of potent polyphenol compounds linked to everything from pain relief to improved cognitive health.

Here, discover the science-backed health benefits of olive oil, the way to find the maximum quality olive oil, and how to preserve its benefits while still cooking.

What makes extra virgin olive oil so healthy?


Most research citing health benefits of olive oil reference extra virgin olive oil. That's because EVOO is minimally processed and produced via mechanical extraction (by crushing olives and separating the oil from the fruit pulp)--a process that helps preserve the oil delicate polyphenols and other micronutrients.

In general, polyphenol compounds (found in olive oil and other plant foods) are thought to decrease morbidity and slow the development of cardiovascular diseases, neurodegenerative diseases, and cancer. The main ones found in extra virgin olive oil include oleuropein, hydroxytyrosol, and oleocanthal, which possess anti-inflammatory, antioxidant, and anti-microbial properties.

Regular olive oil (often just labeled"olive oil") is also healthy, but may not be as very as healthy as EVOO. It contains a combination of refined olive oil and about 15%-25% virgin olive oil. The refined part is treated with mild heat and chemical compounds to remove flavor defects, which results in somewhat reduced amounts of beneficial compounds such as polyphenols, according to a 2018 research . (Remember, though, even regular olive oil is quite a bit more nutritionally powerful than most other cooking oils.)

Additionally, all olive oil is made up of up to 83% oleic acid (greater than any other oil), a type of monounsaturated fatty acid (MUFA) using inflammation-fighting and anti-cancer properties)

10 science-backed health benefits of olive oil.
Thanks to the abundance of health-promoting compounds, high quality olive oil has been associated with a number of exciting health benefits. Here are some of the most promising research-backed ways olive oil may enhance your health.

Olive oil and cardiovascular health
The positive impact of olive oil on cardiovascular and heart health has been well studied. From the landmark PREDIMED research from 2013, which included over 7,000 adults in Spain, the participants consuming a Mediterranean diet supplemented with either mixed nuts or extra virgin olive oil (4+ tablespoons per day) had a significantly lower risk of experiencing a major cardiovascular event compared to those eating a low-fat control diet.

The risk of joint stroke, heart attack, and death from heart disease was 28% lower in the Mediterranean diet with nuts group and 31 percent lower in the Mediterranean diet and olive oil category.

More recently, new research presented at the American Heart Association's EPI Scientific Sessions demonstrated that olive oil has a positive impact on health, even for people outside of Mediterranean areas. After accounting for diet and lifestyle factors, researchers found that participants (all living in the U.S.) who ate more than half a tablespoon of olive oil per day had a 15 percent lower risk of all cardiovascular disease and a 21 percent lower risk of coronary heart disease.

A range of smaller studies have also related extra virgin olive oil to progress in cholesterol (in particular, the olive oil's polyphenols seem to help prevent"bad" LDL cholesterol from oxidizing to a harmful form), and significant reductions in blood pressure.

Olive oil and cancer
People residing in Mediterranean areas have lower rates of cancer compared to other populations--and research indicates that olive oil is partially to thank. While more studies are needed, a single large 2011 research review found that girls with the highest levels of olive oil in their diet had a lower risk of breast cancer and cancers of the digestive system, including colon cancer. Other research finds that olive oil, along with other components of a Mediterranean style diet, may help reduce risk of certain types of skin cancer, such as melanoma.

Olive oil's anti-cancer properties are thought to come from its own polyphenol compounds. Oleuropein, hydroxytyrosol, oleocanthal, and others have been demonstrated to lessen inflammation, induce apoptosis (programmed cancer cell death), and interfere with the ability of cancer cells to grow new blood vessels and spread to other parts of the body (metastasize).

Olive oil and brain health (dementia)
Olive oil's potent polyphenols may even keep your memory sharp as you age. A growing body of evidence suggests that the polyphenol oleocanthal may be to thank.

Findings of a 2019 mouse research imply that consumption of oleocanthal-rich extra virgin olive oil may help slow or halt the progression of Alzheimer's disease. The oleocanthal-rich EVOO was demonstrated to reestablish blood brain barrier function and improve other aspects of brain health by reducing neuroinflammation.

Olive oil and inflammation + pain
Chronic inflammation is a driver of many kinds of pain, and by making strategic dietary shifts (believe: ditching the processed, pro-inflammatory foods in favor of nutrient-rich whole foods) can go a long way in quelling that inflammation. In fact, a Mediterranean diet has been shown in various studies to decrease the development and progression of osteoarthritis, a painful joint condition.

Olive oil, in particular, may be a key element to a pain-fighting diet. Not only is it rich in monounsaturated fats, which have been shown to show favorable anti-inflammatory benefits (especially when eating them in place of saturated fats), but research indicates that the polyphenol compound oleocanthal has similar anti-inflammatory properties into ibuprofen.

Additionally, because consistent low doses of ibuprofen have been demonstrated to have anti-cancer and anti-thrombotic (i.e. bloodstream clot-preventing) effects, researchers speculate that consistent low doses of oleocanthal-rich foods like EVOO could reduce risk of a range of chronic inflammatory diseases.

Olive oil and weight loss
Olive oil is helping put an end to the myth that fat makes you fat. In recent study, women with excess body fat who supplemented their breakfast with approximately 1.5 tablespoons of extra virgin olive oil underwent significantly greater weight loss and reduction in blood pressure than women consuming an equal amount of soybean oil, prompting researchers to urge that EVOO be included in programs for obesity treatment. These findings support an earlier study on more than 7,000 school students, which found that higher consumption of olive oil was not associated with weight gain over the duration of 28 months.

There are multiple health benefits of olive oil. Its use dates back centuries, and it is used for health and beauty today.

How do you use olive oil? If you are just cooking with it, you are missing out on some great benefits. Olive oil has been used to anoint the champions of ancient Olympic Games and even played a role in Cleopatra's cosmetic kit.

The ancients understood olive oil's healing properties and their effects on both the inner and outer body. Once you understand the benefits of olive oil, you'll want to incorporate it into various aspects of your life.

Exterior Health Benefits

If you are suffering from dry skin, try massaging olive oil onto it while showering, and it will restore your skin to a velvety softness. You can even ramp up its fragrance by infusing the oil with a few drops of lavender essence.

Olive oil isn't greasy. You can use a small amount of it on your face, especially in areas that are dry or flaky. Elbows and hands that are generally plagued by dry skin are apt to show improvements after rubbing olive oil on them just a few times.

If you are prone to rashes, suffer from an insect bite, or have sunburn, use olive oil as an ointment on your skin to heal irritations and reduce discomfort. In many nations, especially in the Mediterranean area, olive oil is even used to treat diaper rash.

Olive oil isn't just for skin; it has long been considered one of the most effective natural hair conditioners. If you have dandruff or dry hair, olive oil's healing and restorative properties can cure your flaky scalp and improve the health of your hair. If your hair is dry due to coloring or styling, be sure to give your tresses an olive oil treatment on a regular basis. As long as you don't use too much, your hair will appear healthy and not greasy.

Helping Your Insides Too

While olive oil can work wonders for the skin and hair, it can also provide your interiors with some extraordinary health benefits too. According to a report from the U.S. Food and Drug Administration, olive oil may reduce the risk for cardiovascular disease. In Mediterranean countries such as Israel, women have been drinking a quarter-cup of olive oil to ward off weight gain, and the practice also appears to have heart health benefits.

Aside from promoting a healthy cardiovascular disease, olive oil has also been shown to reduce the risk of some kinds of cancers (particularly colon and breast cancer) and Alzheimer's disease, and can help guard against the creation of gallstones.

The oleocanthal in the olive oil has been proven to reduce inflammation--a precursor to many types of diseases. The American Diabetes Association also recommends that people with diabetesor those struggling with obesity--replace unhealthy fats with the healthy ones contained in olive oil.

Summary

According to health and beauty experts, it's best to utilize extra-virgin olive oil. Extra-virgin is not heavily processed as other forms of the oil. Other oils contain the oleocanthal that is associated with most of these health and beauty benefits.

Do yourself a huge favor, and start adding olive oil to your daily menu for maximum health.

You may enjoy balsamic vinegar on your salad or use it to season your food when you cook. But did you know that balsamic vinegar is also really good for you? This tasty vinegar is made from unfermented grape juice and creates a bold, complex flavor.

Balsamic vinegar can be tart, but many individuals like this because it adds a punch of flavor for their meal. If you enjoy adding balsamic vinegar to your salads and marinades, then you may be wondering how it affects your health. Here are six health benefits of balsamic vinegar.

BALSAMIC VINEGAR HELPS REGULATE BLOOD SUGAR

Balsamic vinegar is great news for those who want to avoid developing type 2 diabetes or those who already have it. This is because balsamic vinegar is an anti-glycemic. That means it lowers blood sugar levels and will prevent any blood sugar spikes that come after eating.

BALSAMIC VINEGAR HELPS IMPROVES CHOLESTEROL

Balsamic vinegar is full of antioxidants which are great for your health. One of balsamic vinegar's antioxidants is important for lowering bad cholesterol, or LDL. The antioxidants actually look for the "scavenger cells" that increase your bad cholesterol and fight them off!

BALSAMIC VINEGAR AIDS WITH WEIGHT LOSS

Balsamic vinegar is low in calories, so it doesn't add a whole lot of unnecessary calories as a dressing for salads or a marinade for meats. It also contains lots of vitamins and minerals which help your body function better, paving the way for weight loss. In addition to this, the probiotics in balsamic vinegar can help you feel fuller for longer, so you are not as likely to overeat.

BALSAMIC VINEGAR HELPS IMPROVE SKIN

Balsamic vinegar is full of ingredients that are great for your skin. It contains antioxidants, acetic acid, and antimicrobial compounds. All of these things work together to clear up your skin and reduce blemishes. However, topically applying balsamic vinegar is not advised because it can stain your skin. Stick to digesting it instead!

BALSAMIC VINEGAR INCREASES BLOOD CIRCULATION

Balsamic vinegar contains antioxidants called polyphenols. Polyphenols are powerful and can fight deadly diseases like heart disease and even cancer! This increases blood circulation because it repairs cells that have been damaged by free radicals. And since balsamic vinegar is made from grapes, it contains the same properties as grapes that can improve your heart health and protect against heart disease.

BALSAMIC VINEGAR AIDS DIGESTION

Balsamic vinegar is great for your digestive tract. This is because of the probiotics contained in acetic acid. Acetic acid promotes both great gut health and improves your immune system. Balsamic vinegar also improves the activity of pepsin, which breaks proteins down into smaller acids so they can be absorbed by the body.

While balsamic vinegar is good for you, it is better not to consume it alone. You may harm your esophagus or cause acid reflux if you drink it. But, it makes a great dressing for salads and can be used in marinades. You may need some time to adjust to its tart taste, but you will probably find that you enjoy the flavor it adds to your meals. Plus, its ability to improve your health and skin is a great reason to enjoy it!