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10 Health Benefits of Extra Virgin Olive Oil That You Can’t Ignore

Olive oil is widely recognized as one of the world’s healthiest oils.

In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet.

In this Article, we’re looking at the major health benefits of adding Extra Virgin Olive Oil to your diet, based on the latest scientific evidence.

1. Extra Virgin Olive Oil is a Fantastic Source of Antioxidants and Healthy Fats.

Regular olive oil is refined and stripped of important nutrients and antioxidants.

In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Free radicals are molecules that cause cell damage and contribute to disease and the aging process. 

The fat composition of Extra Virgin Olive Oil is also a major contributor to its healthfulness. It’s primarily made up of monounsaturated fat (approximately 73%), a heart-healthy fat that is a staple of the Mediterranean diet.

2. More Olive Oil Could Help Reduce Your Risk of Heart Disease.

Heart disease is the number one cause of premature death worldwide.

It appears the active compounds in Extra Virgin Olive Oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis (hardening of the arteries).

One giant review study, which included data from over 840,000 subjects, found that those who ate the most olive oil were 9% less likely to have heart issues and, 11% less likely to die early compared to those who ate the least olive oil.

3. Olive Oil May Protect Against Stroke.

Stroke is the second largest killer after heart disease.

It’s closely linked to heart disease and shares many of the same risk factors, such as high cholesterol and high blood pressure. 

One French study that compared olive oil use and stroke incidence that those who consumed the highest amounts of olive oil had a 41% lower risk of stroke. A number of other studies have also found similar results.

4. Extra Virgin Olive Oil May Help Lower Your Risk of  Diabetes.

 diabetes is characterized by the reduced effectiveness of insulin, the hormone that moves glucose (sugar) out of the blood and into cells to be used as energy.

A large analysis found that including olive oil in your daily diet could reduce the risk of diabetes by 13%. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalize blood glucose in people who already had diabetes.

5. Extra Virgin Olive Oil is the Best Cooking Oil.

There are a lot of different cooking oils that claim to be the best.

However, when you consider the major factors that influence how oil reacts to high temperatures – oxidative stability and ratio of monounsaturated fats – Extra Virgin Olive Oil is number one.

Additionally, if you use the oil regularly you must consider the known health effects of its primary fats. Saturated fat (coconut oil) has zero known benefits while monounsaturated fat (olive oil) appears to significantly benefit heart health in the long run.

Extra Virgin Olive Oil is also more practical for cooking because it comes in a variety of different flavor profiles (much like wine) and can complement both sweet and savory dishes.

6. Cooking With Extra Virgin Olive Oil Can Make Your Food More Nutritious.

Still not convinced that Extra Virgin Olive Oil should be your main cooking oil?

This now show that cooking with Extra Virgin Olive Oil can even increase the nutrient content of your food.

This is because the antioxidants in Extra Virgin Olive Oil are so resistant to high heat that they don’t break down and instead end up being absorbed by the cooked food. In addition, it also helps the cooked food to retain some nutrients that are usually lost through cooking.

7. Olive Oil Consumption May Improve Bone Health.

Olive oil, especially those rich in polyphenols such as Extra Virgin Olive Oil, may prevent bone loss with aging.

Animal and human studies propose that olive oil can inhibit bone reabsorption (the breakdown of calcium) and increase bone formation.

8. The Compounds in Olive Oil May Protect Against Certain Cancers.

It’s known that what and how we eat can influence cancer risk.

Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high.

A large analysis of 19 previous studies found that those with higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system.

9. A Diet High in Extra Virgin Olive Oil May is Good for Brain Health.

Olive oil could potentially reduce the risk of Alzheimer’s disease and age-related dementia.

The phenolic components of Extra Virgin Olive Oil may help clear the compounds that cause brain degeneration. 

10. Olive Oil Can Contribute to Health and Longevity.In regions where olive oil is a central part of the diet, people tend to live longer. 

A large epidemiological study followed over 40,000 Spanish subjects for over 13.5 years. Those with the highest olive oil intake were far less likely to die early compared to those consuming the least amount of olive oil.

It makes sense that two of the places where people live the longest – Icaria and Sardinia – residents eat a diet rich in Extra Virgin Olive Oil.