If you’re wondering what the health benefits of olive oil are, then you’ve come to the right place. It’s important to note that there are a lot of ways that you can benefit from using this healthy oil. Whether you’re looking to lower your bad cholesterol or keep your blood pressure down, it’s important to know what it can do for you.
Lower bad cholesterol
There are many benefits of olive oil for heart health. These benefits include the antioxidant content of olive oil, which has been proven to help protect the body against cardiovascular disease.
The amount of polyphenols in olive oil varies depending on the type of olive you choose. Generally, extra virgin olive oil contains the highest level of polyphenols.
A Times in Japan study has shown that olive oil lowers LDL cholesterol. High LDL cholesterol is associated with an increased risk of coronary heart disease, stroke, and other ailments. However, consuming olive oil in large quantities can lead to weight gain, which is not healthy.
Olive oil is a rich source of monounsaturated fats, which can help lower cholesterol. Monounsaturated fats also help reduce inflammation. Using olive oil as a replacement for butter or other saturated fats can help you keep bad cholesterol levels under control.
It may be difficult to know if you’re eating enough olive oil. But if you’re unsure, there are some ways to determine your daily intake.
According to the FDA, replacing saturated fatty acids with monounsaturated fats can decrease total cholesterol. In addition, foods with a high glycemic index can help manage LDL.
Lower the blood pressure level
Olive oil is known to lower blood pressure and cholesterol levels. While it is a great source of polyphenols and antioxidants, it is not a substitute for other antihypertension medications. It can be used as a supplement.
To understand the effect of olive oil on lowering blood pressure, researchers have conducted several randomized clinical trials. These studies have been reviewed as benchmarks in health care policy. The research results have been modest. Despite this, some positive findings have been noted.
Oleuropein, one of the ligands in oleic acid, has a number of properties, including cardioprotective and antioxidant properties. Its effects are independent of weight loss and other confounding variables.
Extra virgin olive oil is a good source of these compounds. They have also been found to increase nitric oxide, which can also help lower blood pressure.
Other research has compared the effects of a PUFA and MUFA dietary regimen on blood pressure. Both diets had significant effects on systolic blood pressure, but the MUFA diet reduced daily doses of antihypertension by almost half.
Glow your skin
Olive oil is a wonderful natural moisturizer. It is rich in antioxidants that can repair skin cells and protect against UV rays. The essential natural fatty acids in the oil help maintain skin suppleness and smoothness, especially during winter.
It has antibacterial properties that soothe inflamed skin. Olive oil is also a good natural exfoliator that rids dry and flaky skin. Apply olive oil to your face, and then massage it in circular motions. Afterward, rinse with warm water. You will notice a glowing complexion!
Another great way to achieve a glowing complexion is to use olive oil as part of a daily face mask. This will not only heal dry patches but will rejuvenate your skin.
To achieve this glow, you can combine olive oil with honey and egg yolk. Using this blend is simple. All you need is one tablespoon of each, and you can apply the mixture to your face for 15 minutes. Remove it after 30 minutes, and rinse with lukewarm water.
Another way to have a beautiful glow is to mix olive oil with sea salt. Sea salt is an excellent exfoliator that helps remove dead skin cells. Mix it with olive oil to make a scrub. Massage it all over your face and body, and you will see a smooth and clear complexion.
Lower risk of developing diabetes
Olive oil has been linked to a lower risk of developing diabetes. It contains polyphenols that have been shown to fight diseases like cancer and prevent cell damage. Moreover, it may help manage infections. In addition, it is healthier than other liquid vegetable oils.
According to researchers, a higher intake of olive oil is associated with a slightly lower risk of type 2 diabetes. Specifically, people who eat at least eight grams of olive oil a day are at less risk. This translates to one and a half teaspoons of olive oil a day.
Researchers also discovered that people who ate more than one tablespoon a day had a 6% reduced risk of developing T2D. Among women, this lower risk was observed in those who consumed more than one and a half tablespoons of olive oil a day.
Olive oil is part of the Mediterranean diet, which has been found to have many health benefits. These include lower blood pressure and better insulin use. Additionally, it has been shown to decrease the likelihood of developing dementia and Alzheimer’s disease. Also, it has been linked to a lower risk of heart disease.
Improved Heart Health
Olive oil is a good source of monounsaturated fat. This type of fat lowers bad cholesterol and improves HDL cholesterol. It’s also a good alternative to animal-based fats like butter and mayonnaise.
According to the American Heart Association, olive oil can help prevent heart attacks and strokes. In fact, it’s recommended that people consume a tablespoon of extra virgin olive oil on a daily basis.
However, this is not the only plant oil that has been found to have heart health benefits. Some studies have suggested that other vegetable oils are healthier than olive oil.
A study conducted by the American Heart Association examined whether higher consumption of olive oil was beneficial for heart health in the United States. Researchers analyzed data spanning thirty years. Participants were asked to fill out a diet survey every four years.
In addition to the dietary information, participants gave blood samples after eating meals. These samples were used to test for the expression of more than 15,000 human genes. The results show that consuming a high amount of olive oil reduced the risk of early death due to all causes.
Aid in weight loss
Olive oil is a rich source of monounsaturated fatty acids, a form of fat that has been shown to promote weight loss. This type of fat is also good for your heart.
Among other benefits, olive oil helps regulate blood sugar levels. Blood glucose control is essential to weight loss, as increased insulin will promote fat storage. So, taking small doses of olive oil every day can help you shed unwanted pounds.
A study by the Federal University of Vicosa in Brazil showed that women who consumed extra virgin olive oil daily experienced substantial weight loss. Adding just one tablespoon to your diet can make you feel full for longer periods of time.
Monounsaturated fatty acids have anti-inflammatory properties and are therefore good for your heart. They also help you maintain a healthy gut. Having a regular bowel movement is important for weight loss.
Oleic acid is a strong appetite suppressant. It also helps to block fat absorption. In addition, oleic acid is known to boost metabolism.
Olive oil is also packed with antioxidants. These help to fight inflammation and strengthen the immune system.
Lowers the risk of cancer
Studies have shown that the consumption of olive oil reduces the risk of several types of cancer. Several components of olive oil are thought to have the protective effect.
Olive oil contains several antioxidant compounds, which can help limit cellular oxidative stress and may reduce the growth of malignant neoplasms. These antioxidants may influence critical signaling pathways. In addition to its antioxidant benefits, olive oil is also rich in squalene and oleic acid.
Despite the positive effects of olive oil, researchers do not know whether it can prevent or treat cancer. However, one study has found that replacing dairy fats with olive oil lowers the risk of early death.
Another study found that a high intake of olive oil is associated with a lower risk of prostate cancer. This could be because of the vitamin E content of olive oil.
Other studies have linked olive oil to a lower risk of breast and digestive system cancer. Moreover, the Mediterranean diet appears to be associated with decreased breast cancer risk.
A hospital-based case-control study in Greece found that women who ate the most olive oil had a reduced risk of breast cancer. The study included 820 cases and 1548 controls. The study was conducted after adjustment for sociodemographic factors.
Battle Alzheimer’s Disease
There are many foods that can keep your brain healthy, and olive oil is one of them. This antioxidant-rich nut can reduce inflammation in the brain, which may help prevent Alzheimer’s disease. Olive oil can be used to sauté iron-filled vegetables, or drizzled over pasta or salads.
Extra-virgin olive oil (EVOO) has long been touted as heart-healthy cooking oil, but recent studies have discovered it may also be beneficial in fighting Alzheimer’s. According to researchers at the Lewis Katz School of Medicine at Temple University, EVOO activates a process known as autophagy. Autophagy is a process by which cells clean up toxins and intracellular debris. Failure of this process can lead to the symptoms of Alzheimer’s, such as memory loss and an inability to use language.
In addition to EVOO, a number of studies have found that a Mediterranean diet consisting of fruits, nuts, whole grains, fish, and legumes is associated with a lower risk of Alzheimer’s and dementia. Interestingly, studies have shown that a diet high in antioxidants such as phenolic compounds, omega-3 fatty acids, and monounsaturated fats can be protective against cognitive decline.