What Are The Health Benefits Of Olive Oil And How To Use It

In this article:

Health Benefits of Olive oil | Some Studies done on Olive oil | How to use olive oil to improve health

Olives are fruits of the Olea europaea plant that belongs to the Oleaceae family. This plant is native to the Mediterranean countries and the entire olive fruits are pressed to obtain olive oil. The oil has been used not only in cooking, but also in the preparation of different pharmaceutical products, soaps, cosmetics and as a source of fuel. Depending on the particular use, olive oil can be refined to different levels by using either mechanical or chemical methods. Generally, the Virgin and Extra Virgin varieties are preferred for use in cooking and for application to the body.

Health Benefits of Olive oil

Olive oil is a rich source of several phytonutrients and this is what makes it exceptionally healthy as compared to other fats. Some of the major health benefits of olive oil include:

Reduces risk of heart disease: Since olive oil reduces the levels of  “bad” LDL cholesterol and triglycerides, it prevents these lipids from getting deposited on the walls of the coronary artery. As a result, olive oil reduces the risk of atherosclerosis, high blood pressure as well as other cardiac problems such as angina or myocardial infarction.

Cancer-protective effects: Cancer is a condition that occurs due to cell-damage and inflammation that arises due to the action of free radicals within cells. The antioxidants in olive oil prevent the action of these free radicals and thus, have an anti-inflammatory and protective effect on cell health that reduces the risk of cancer.

Anti-diabetic action: Olive oil has been found to improve the sensitivity of cells to the action of insulin; when cells respond better to insulin, they take up and metabolize glucose more effectively. This is why olive oil is the best oil for those suffering from diabetes.

Improves bone health: It has been observed that consuming olive oil appears to promote the deposition of calcium in the bones. This helps to slow down the process of bone decay called osteoporosis.

Some Studies done on Olive oil

A study carried out at the Parc de Recerca Biomèdica de Barcelona, Spain found that those who regularly consume this oil are at a lower risk of developing hypertension, stroke and high blood cholesterol levels.

A study at the University of Bordeaux, France, has shown that olive oil consumption may have a stroke-prevention effect in the elderly.

Researchers at the University of Las Palmas de Gran Canaria in Spain have found a connection between high consumption of olive oil and a lowering of the risk of depression.

Studies in Japan show that consuming olive oil supplements tends to lower the concentration of LDL or “bad” cholesterol.

Research at Saudi Arabia’s  King Saud University has shown that extra virgin olive oil has a protective effect on the liver, preventing it from suffering oxidative stress.

How to use olive oil to improve health

Olive oil can be used on a daily basis to improve health. However, cooking with it is not recommended because heating the oil causes the oxidation of the nutrients it contains. The best way to use olive oil in food is 

•  Pour over salad dressings
• Sprinkle on cooked vegetables
• Puree with beans and garlic and use as a dip
• Spread on breads and rolls

3 Amazing facts about Olive oil

1. Olive oil can be damaged by heat and light, so make sure you store it in a cool place.
2. Olive oil is useful for the skin, and can use it as a moisturizer.
3. When baking, use olive oil instead of butter to ensure the baked items keep for longer.

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