The Wonderful Ways Extra Virgin Olive Oil Boosts Your Health: Unveiling 6 Key Benefits

Olive oil, particularly extra virgin olive oil (EVOO), isn't your average cooking oil. While the term "oil" may conjure images of deep-frying and health concerns, EVOO stands out with its array of health benefits. Registered dietitian Julia Zumpano emphasizes, "We know that there are quite a lot of health benefits to extra virgin olive oil, in particular."

Not all olive oils are created equal; there are refined, virgin, and extra virgin varieties. Extra virgin olive oil, being the least processed, is hailed as the healthiest. It's rich in antioxidants and heart-healthy fats, making it a cornerstone of the Mediterranean diet, renowned for its health benefits.

Extra virgin olive oil offers a range of advantages, including decreased inflammation, a lower risk of heart disease, and potential protection against cancer. Zumpano asserts, "No other oils can provide as many benefits as extra virgin olive oil can. It's the far superior oil."

This superior oil boasts more unsaturated fat than saturated fat and higher antioxidant content than other olive oils. Consuming 1 to 4 tablespoons of EVOO per day is recommended, but individual needs vary based on factors like age, sex, weight, activity level, and overall caloric requirements.

The antioxidants in EVOO, particularly polyphenols, act as health defenders against oxidative stress. These antioxidants shield cells from damage caused by free radicals, contributing to reduced signs of aging and a lower risk of chronic diseases.

Monounsaturated fats in olive oil have been linked to benefits such as protection against inflammation, lower LDL cholesterol, and reduced blood pressure. However, Zumpano emphasizes that these benefits are realized when olive oil replaces less healthy options in the diet.

EVOO's anti-inflammatory properties, attributed to compounds like olecanthal and oleic acid, may aid in easing inflammation within the body. Moreover, studies suggest that the antioxidants in EVOO may play a role in lowering the risk of cancer, with oleocanthal potentially influencing cancer cell death.

From a cardiovascular standpoint, EVOO's polyphenols protect against atherosclerosis, stroke, and cardiovascular diseases. Oleic acid, the main fatty acid in olive oil, contributes to lower bad cholesterol, higher good cholesterol, and a reduced risk of heart disease and stroke. Additionally, oleuropein in EVOO helps lower blood pressure.

Surprisingly, incorporating extra virgin olive oil into your diet may contribute to a longer life. A study found that high olive oil consumption was associated with a lower risk of death from disease over a 28-year period.

While you can take a shot of olive oil, it's more practical to incorporate it into your daily life. Zumpano suggests using EVOO in cooking, as a salad dressing, drizzled on veggies or pasta, and occasionally as a dip for bread. When choosing olive oil, opt for high-quality varieties meeting purity and quality standards. The International Olive Council (IOC) seal ensures international standards, while the North American Olive Oil Association and California Olive Oil Council certify oils in their respective regions. So, embrace the goodness of extra virgin olive oil for a healthier and more flavorful culinary experience.

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