Olive oil – especially the extra virgin kind – is much more than a flavorful kitchen staple.
Here are some science-backed reasons to make olive oil a daily habit in your diet.
Rich in healthy fats and antioxidants
Olive oil is mainly composed of monounsaturated fatty acids (MUFAs), particularly oleic acid, which makes up 70–80% of its fat content.
These fats are considered healthier than saturated fats, and the oil also contains antioxidants like vitamin E and K, plus anti-inflammatory polyphenols.
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Extra virgin olive oil is the healthiest type
Extra virgin olive oil (EVOO) is the least processed form and retains the highest concentration of beneficial compounds.
These include hydroxytyrosol, oleuropein, and other polyphenols, making EVOO a top-tier choice for health-conscious consumers.
Helps lower bad cholesterol
EVOO has been proven to reduce levels of LDL cholesterol (the "bad" kind) while increasing HDL cholesterol (the "good" kind).
It also helps regulate blood pressure and protect overall cardiovascular health thanks to its anti-inflammatory properties.
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Supports brain health and prevents cognitive decline
Polyphenols in olive oil help reduce oxidative stress and slow the buildup of beta-amyloid plaques and tau proteins, both of which are linked to Alzheimer’s disease.
EVOO may also increase levels of BMI1, a neuroprotective protein.
May reduce your risk of cancer
Several studies have found an inverse link between EVOO intake and cancer risk.
A major meta-analysis showed that people who consumed olive oil regularly were 31 % less likely to develop cancer.
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One clinical trial showed a 62 % lower risk of invasive breast cancer in women on an EVOO-rich diet.
Regulates blood sugar and lowers diabetes risk
In the PREDIABOLE study, people with prediabetes who consumed olive oil enriched with oleanolic acid were 55 % less likely to develop type 2 diabetes.
Olive oil also helps reduce fasting glucose levels in people already diagnosed with diabetes.
Promotes healthy weight and metabolism
Despite being high in fat, olive oil may help with weight management by improving metabolic function and increasing satiety.
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Long-term data links higher olive oil intake with lower mortality from metabolic diseases like cancer and heart disease.
Safe for cooking at higher temperatures
Contrary to popular belief, EVOO has a smoke point of 190–210°C and remains stable when heated.
That makes it suitable for medium- to high-heat cooking, such as sautéing or shallow frying, without losing its nutritional value.
Watch out for fake olive oil
The olive oil market has faced issues with fraud, including dilution with cheaper refined oils or non-olive oils.
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To ensure you're getting the real deal, look for certifications from organizations like the International Olive Council or labels such as PDO and PGI.
Endorsed by global health authorities
Olive oil is a cornerstone of the Mediterranean diet, which is widely recognized by WHO, FAO, and UNESCO as one of the healthiest diets in the world.
U.S. guidelines recommend two tablespoons of olive oil per day to reduce heart disease risk.
Artiklen er baseret på informationer fra News-Medical.net.