EXTRA-VIRGIN OLIVE OIL has long been a health promotion food.
Heart health benefits and anti -inflammatory characteristics are often recommended as a nutritious diet stage.
In fact, Extra Bezin Olive Oil is a key part of the Mediterranean diet, and the US News & World report has been evaluated as the most healthy diet for many years.1,,, 2).
But is the extra baryin olive oil as good as you believe? Let’s explore.
EVOO and background for health
Extra Byrin Olive Oil is a major source of regional sources in the Mediterranean diet. Olive trees have long provided important sources of food and nutrients in this area.3).
Today, olive oil continues to provide useful plant compounds and daily calories for those who practice this diet pattern, which is rich in nuts with appropriate nuts with fruits, vegetables, whole grains, soybeans, fish, poultry and dairy products. (4).
This oil is a rich source of a single unsaturated fatty acid (MUFA). This fat can improve cholesterol and lower inflammation to improve heart health (5,,, 23).
It also includes vegetable sterol6). They can help block cholesterol absorption in the intestinal and low LDL (“bad” cholesterol).7). MUFAS and STEROLS configure most of this oil. However, small parts, such as antioxidants polyphenols, may actually be more responsible for health benefits (1).
Polyphenol can play an important role in preventing high blood pressure, stroke and heart attacks (8). It also affects the way the gene is expressed, which can affect inflammation and oxidation stress. Key factor of cardiovascular disease (8).
Therefore, especially as part of the Mediterranean Style Diet, we regularly eat extra olive oil.1).
- Heart health: It improves vascular function, excellent cholesterol, bad cholesterol, and reduces inflammation, which can support heart health. It can also help prevent blood clots by preventing platelets from sticking together.
- Low blood pressure: Polyphenols of extra virgin olive oil can lower blood pressure. They can relax blood vessels and affect blood pressure genes.
- Reduction of inflammation: This oil lowers inflammation. It reduces protein and chemicals to do this.
- Ambassador health: Polyphenol can improve carbohydrate metabolism. This can reduce the risk of type 2 diabetes and help you weight and cholesterol.
- Brain health: The polyphenol of the extra virgin olive oil can reduce oxidation stress and support the brain function to lower the risk of Alzheimer’s.
- Visual health: Polyphenols of extra virgin olive oil can improve intestinal health. It can change intestinal microorganisms, increase intestinal immunity and increase good bacteria. This compound also has antibacterial characteristics that can help fight harmful bacteria and viruses.
- Cancer prevention: Extra virgin olive oil can reduce the risk of cancer. Polyphenols can affect cancer -related genes and can provide protective effects.
What the research says
Advantages of cardiovascular health
Extra Virgin Olive Oil can help to prevent and manage a variety of conditions. However, many studies have focused on potential heart health.
In 2018, the main study, the 2018 test version, tested more than 7,000 people with a high risk of heart problems.9).
The Mediterranean diet with extra virgin olive oil or nuts has reduced heart problems such as heart attacks and stroke than low -fat diet. (9).
Surprisingly, in the pre -invented test, the extra virgin olive oil seemed to have little influence on the LDL level.9). MyfitnessPal nutritionist Katherine Basbaum (Katherine Basbaum) said, “A particular study may be a conflict, but I think there is a good study to support LDL reduction benefits of olive oil.17).
But what matters is that it can help LDL from going through the bad chemical process of oxidation.10).
LDL oxidation is the main cause of plaque accumulation of arteries (atherosclerosis), the main factor of cardiovascular health.10).
The 2022 review emphasized the main role of extra virgin olive oil in the Mediterranean and Heart Health. Healthy fat and polyphenol antioxidants can help to meet the required fatty acids and antioxidant demands every day (1). These are important for cardiovascular welfare (1).
but, Some studies have shown that consuming more extra virgin olive oil is not always better.
In 2024 Journal of the American Heart Association Extra virgin olive oil intake (1 tablespoon/day) and low extra virgin olive oil intake (4 tablespoons) test in the whole food plant -based formula. We examined the impact of the heart health of the diet (11).
The two diets improved their heart health compared to what people usually eat. However, there was a small difference in olive oil, but it seemed better to lower the bad cholesterol (LDL) (LDL) (LDL) (11).
Researchers said the researchers said The advantage of the Mediterranean diet may not come from olive oil. (11). However, more research is required because there is a limit to the study.
In the low olive oil diet, most of the fats came from the whole food. This included avocados, nuts, seeds and olives. This meant that the formula had more fiber and non -processed plant chemicals.11).
These “intact” nutrients of all foods can help to lower LDL cholesterol more effectively, but olive oil still seems to support heart health ()11).
You will also like it
Is vegetable oil not good for your health?
The role of EVOO in a balanced diet
Understanding how virgin olive oil is applied to the diet is essential to maximize the potential health benefits.
Find the “EXTRA-VIRGIN” olive oil containing less processed and more antioxidants than ordinary olive oil. (12).
For benefits, people generally add 1 to 4 tablespoons of extra virgin olive oil to food every day. It is safe, effective and introverted by most adults (1).
But olive oil has high calories. Eating more calories than what your body needs every day can contribute to your unwanted weight gain.
so, Most people may want to limit their intake to 1 ~ 2 tablespoons per day.Unless health experts do not advise.
It may also help, but it’s not the only reason for the extra virgin olive oil for the health benefits of the Mediterranean. As mentioned, the entire food provides this fiber and other nutrients that are not found in olive oil.
Therefore, when adding extra virgin olive oil to everyday life, it is important that overall perception is considered quality and balance.
Replace the fats that are ultrafolded with healthy fats
General recommendations are to exchange healthy local sources such as extra virgin olive oils by limiting saturated fats of diets.
Health organizations still say that they limit saturated fat in the diet. But research has begun to show more subtle views and official guidelines can soon change.13,,, 18). The impact of saturated fat on heart health can rely more on quality and certain sources of these provinces. (13).
The point is that all sources of saturated fat are not essentially harmful to health. For example, eggs and unrefined coconut oils are the minimum sources of saturated fats that are rich in nutrients and provides health benefits (14,,, 15).
The saturated fat of processed foods can be worse than the whole food because it is refined and often harmful to health.19). This includes a large amount of additive sugar, salt and other food additives (19,,, 20).
On the other hand, unsaturated fats are usually considered healthier. However, processing and heating damage this harmful compounds (21,,, 22). Refined seeds and vegetable oils often found in processed and fried foods are the main examples of this.21,,, 22).
Therefore, instead of focusing on reducing saturated fat intake, it replaces the fat of the processed food and replaces it with the food of the whole food (it can be more beneficial).13).
It is important not to replace the saturated fat of the diet with a stylish carbohydrate, such as flour.13).
Ultimately, the debate about saturated fats continues, but the entire food fat can lead to health risks from ultra -treatment and fried foods.16), The same:
- Processed meat
- Chicken nuggets and fried potatoes
- Chips, crackers and fastri purchased at the store
Therefore, replace it with high -quality fat supply sources, including all foods such as cold pressure, minimal processing oils.
- Extra Virgin Olive Oil
- nuts
- Seed
- avocado
- Fatty fish
conclusion
Extra Virgin Olive Oil is rich in healthy fat and antioxidants.
It is especially helpful for health when it is part of a balanced diet, replacing harmful fats such as super -treated foods.
But arbitration is still important. Eating a lot of olive oil does not provide additional advantages and can contribute to excessive calorie intake.
In particular, more research on certain health results is required. However, taking extra virgin olive oil as part of a plant -like diet, such as the Mediterranean diet, is a wise choice for health and disease prevention.
Is the post an extra Bezin olive oil actually healthy food? First appeared on the MyFitnessPal blog.
