A diet rich in Extra Virgin Olive Oil, when replacing fats higher in saturated fat, can lower “bad” cholesterol. It also improves blood sugar control and enhances insulin sensitivity.
Aside from its heart-healthy fat content, EVOO is packed with powerful polyphenols, including oleocanthal. It helps fight inflammation and oxidative stress, especially in the brain.
1. Fights Inflammation
The anti-inflammatory power of olive oil comes from its high concentration of phenol compounds and monounsaturated fats. This powerful combination provides a one-two punch against chronic and degenerative diseases.
Studies show that people who follow a Mediterranean diet and use olive oil on a daily basis experience less inflammation than those who don’t. Inflammation plays a role in a wide variety of health issues from arthritis to heart disease.
EVOO contains an antioxidant called oleocanthal, which has anti-inflammatory properties similar to ibuprofen. It works by blocking the pro-inflammatory enzymes COX-1 and COX-2, which helps to reduce pain and swelling. Regular consumption of oleocanthal has also been shown to decrease levels of C-reactive protein, which is an indicator of inflammation. (3)
2. Reduces Risk of Heart Disease
The heart healthy monounsaturated fats in EVOO help lower low-density lipoprotein (LDL), or ‘bad’ cholesterol, which in turn reduces your risk of having a stroke. This is one of the primary reasons why a diet high in olive oil, as found in Mediterranean countries, is linked with less cardiovascular disease.
The phenolic compounds in EVOO are also anti-inflammatory and aid in the formation of nitric acid, which relaxes blood vessels, thus decreasing your blood pressure. Studies show that 3 tablespoons of EVOO per day significantly decreases your levels of inflammation-causing C-reactive protein.
The phenolic compounds in EVOO may help prevent Alzheimer’s and dementia by blocking the compound that causes brain degeneration. More research is needed in this area but the early results are encouraging.
3. Lowers Cholesterol
The monounsaturated fats in EVOO lower “bad” LDL cholesterol and raise “good” HDL cholesterol. This helps protect against heart disease. EVOO also contains plant-based compounds that help lower blood pressure.
Studies show that a Mediterranean diet, which includes olive oil, can lower the risk of high cholesterol and heart disease. It can also improve health outcomes for people who have already had a heart attack or stroke.
A key ingredient in EVOO, the polyphenol oleocanthal, is an antioxidant that has been shown to kill cancer cells. It can even boost levels of osteocalcin, which is important for bone formation. In one study, women who consumed the most olive oil had a 51% lower risk of osteoporosis and bone fractures than those who consumed the least.
4. Boosts Bone Health + Strength
Whether you want to avoid a cold, curb the risk of cancer or manage an autoimmune condition like rheumatoid arthritis, your immune system needs healthy fats. And the MUFAs in olive oil help to strengthen your body’s defenses, reports Healthline.
EVOO may also prevent bone loss with aging. In animal and human studies, oleic acid in EVOO has been found to inhibit bone reabsorption and increase bone formation.
Observational studies have shown that people in regions where olive oil is a staple part of the diet live longer than those who consume less of it. But olive oil is still a calorie-dense food, so use it sparingly to reap its benefits. Adding it to roasted vegetables or cooked meats can add flavor while also packing a healthy punch.
5. Supports Healthy Mental Outlook + Mood
The anti-inflammatory and antioxidant properties of Extra Virgin Olive Oil are believed to help support a healthy brain. The phenolic compounds in olive oil may also reduce the risk of Alzheimer’s and dementia by enhancing the blood-brain barrier to improve brain function.
Olive oil has a distinctive flavor that can range from fruity to peppery or bitter depending on the quality and region where the olives are grown and how they are processed. Unrefined olive oil (EVOO) is made from the first, “virgin” pressing of the fruit and contains more natural plant compounds called polyphenols – which have antioxidant, anti-inflammatory, and cancer-fighting properties.
Unlike some other oils, heating olive oil does not significantly degrade its health-promoting properties. In fact, a recent study showed that people who regularly use olive oil have a lower risk of developing type 2 diabetes.
