Olive Oil: The Secret Ingredient to Improved Health

Olive oil is a staple ingredient in kitchens worldwide. The oil has been used for centuries and its popularity is due to its unique health benefits. Olive oil is made by extracting oil from olives, a fruit often found in Mediterranean countries.

For centuries, olive oil has been used as a main source of healthy cooking oil. Its popularity has been driven by its remarkable health benefits, including reducing inflammation, improving heart health, and helping to combat cancer. In this article, we will discuss the several health benefits of olive oil in detail.

The Types of Olive Oil

Not all olive oil is created equal. It is important to know the difference between the different types of olive oil to understand which one provides the most health benefits.

• Extra-virgin olive oil (EVOO) is the highest quality of olive oil, made by extracting oil from ripe olives using mechanical pressure. It is cold-pressed so it does not undergo heat treatment, which helps to maintain its characteristic color, aroma, and flavor. EVOO has the most significant health benefits as it is rich with polyphenols that help reduce the risk of heart disease. It has a mildly nutty and fruity flavor that is perfect for salads and as a drizzle over cooked dishes.
• Virgin olive oil is also made by mechanically pressing olives, but it has a lower acidity level than EVOO and is less flavorful. It is more versatile as it can be used for cooking as well.
• Refined olive oil, on the other hand, is made by refining virgin olive oil to eliminate defects in the aroma, flavor, and color of the oil. It is subjected to high heat and chemical treatments to eliminate off-flavors and acidity. It has a neutral taste and is used for cooking.
• Pomace olive oil is a by-product of olive oil production, whereby olive residues are mixed with solvents like hexane, and heated to extract the oil. It is low-quality and not good for consumption.

The Health Benefits of Olive Oil

Olive oil has several health benefits since it’s a source of healthy fats. It is essential for the growth and repair of body tissues, optimal immune function, and hormone regulation. Here are some of the potential health benefits of olive oil:

• Improves Heart Health
  Olive oil contains a high amount of monounsaturated fatty acids (MUFA) — a kind of healthy fat that can help reduce the risk of heart disease. Olive oil has been shown to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol levels, which reduces the risk of heart disease. In one research study, it was found that replacing saturated fats with MUFAs such as olive oil reduces heart disease risk. The study observed 7,721 adults from Spain who increased their consumption of olive oil. It was shown that their high-individual olive oil consumption was associated with a lower incidence of death from cardiovascular disease.
• Reduces Inflammation
  Olive oil contains antioxidants that help protect cells from damage, fighting against chronic inflammation. Inflammation causes diseases such as cancer, arthritis, and heart disease. The polyphenols in olive oil can help reduce inflammation according to a study conducted on 36 people who consumed an EVOO-rich meal. Researchers found their blood markers of inflammation reduced. EVOO also has oleocanthal, one of its primary anti-inflammatory compounds. It inhibits a type of inflammatory enzyme, reducing inflammation in the body. It resists prostate cancer in mice and human cells.
• Reduces Risk of Stroke
  Stroke is the second leading cause of death and a leading cause of long-term disability globally. Olive oil has been reported to decrease the risk of developing a stroke. It contains phenolic compounds that help reduce oxidative stress and inflammation, which are the primary causes of vascular diseases such as stroke. In a research study on over 7,000 stroke-free adults, it was found that a higher intake of olive oil was associated with a lower risk of stroke. The study concluded that people with a higher intake of olive oil decreased their risk of developing a stroke by 41 percent.
• Helps Control Blood Sugar
  Olive oil is a great source of MUFAs that have been shown to help regulate blood sugar levels. Research studies have found that consuming olive oil can help improve insulin sensitivity and reduce blood sugar levels. In a research study on 50 people with type 2 diabetes, consuming a high-MUFA diet significantly reduced blood sugar levels and improved insulin resistance compared to a high-carb diet. In another study, consuming olive oil with white bread led to a lower glycemic response compared to consuming butter with white bread.
• Supports Brain Health
  Olive oil is also good for our brain. It can help reduce aging-related brain diseases such as Alzheimer’s disease and dementia, according to several research studies. The polyphenol compounds found in olive oil can improve brain function, memory, and learning. In a study of over 6,000 women, those who consumed olive oil had a lower risk of developing cognitive impairment. A research study conducted on mice that were fed a high-olive-oil diet showed that it helped protect the brain from Alzheimer’s.
• May Help Prevent Cancer
  The polyphenols in extra virgin olive oil possess antioxidant and anti-inflammatory properties which make it a possible preventive measure against cancer. The polyphenols prevent the formation of tumors and halt the growth of cancer cells. They also protect DNA from oxidative damage which is a factor in cancer formation. In a study, individuals who consumed a high-phenol olive oil diet experienced a 44% decrease in their risk of developing breast cancer.

How to Incorporate Olive Oil into Your Diet

Olive oil is a versatile ingredient that can be used for cooking, baking, dipping, and salad dressing. It is an excellent alternative to vegetable oil and butter due to its nutritional value and health benefits.

• Use EVOO as a salad dressing to add flavor and nutrition.
• Bake with olive oil instead of butter.
• Sauté vegetables in olive oil instead of deep-frying them.
• Use olive oil as a dip for bread or other snacks.
• Add it to smoothies for extra healthy fats.

Conclusion

Olive oil is a superfood that has been lauded for its variety of health benefits from reducing inflammation to improving brain health. When it comes to olive oil, the extra virgin variety is the best due to its plentiful antioxidants and polyphenols. Incorporating olive oil into your diet is a delicious and easy way to improve your overall health and well-being. Try some of the above methods and enjoy the many health benefits of olive oil.