Not only does Olive Oil have numerous health benefits but it can also prevent the onset of critical and life-threatening diseases. Olive Oil is a natural fat extracted from the Olive fruit. It is obtained by crushing this fat. About 14% of the oil consists of saturated fat, 11% is polyunsaturated fat. There are five types of olive oil based on their quality –virgin oil, refined oil, extra virgin olive oil, pure olive oil and olive pomace oil.
The quality of olive oil is determined in part by its acid content, measured as free oleic acid. While ordinary olive oil contains 3.3% free oleic acid, virgin olive oil contains 2% and extra virgin olive oil contains a maximum of 1% oleic acid. Extra virgin olive is the best choice among all because of its low concentration of oleic acid and its rich flavour, versatility, and numerous health benefits.
As per health expert Mr. Puneet Aggarwal, Founder, Nirogam Olive oil is considered one of the best edible oils because of its antioxidant and anti-inflammatory properties. It contains zero carbohydrates or protein and all of its calories come from mostly good fat which makes it an excellent choice for consumption. One tablespoon of olive oil contains around 119 calories and has 14g of fat. It also contains trace amounts of potassium and is a good source of vitamins E and K. It is a staple oil used in the Mediterranean region and European countries, used for cooking and salad dressing.
Nutritionists and experts have been recommending the use of olive oil for quite some time now. New research suggests that people who consume higher amounts of Olive Oil have lower risks of developing critical health conditions including cardiovascular disease, Alzheimer's disease, and cancer.
Olive Oil benefits for Cardiac Health
Olive Oil has potent antioxidant and anti-inflammatory properties. It helps to reduce the risk of atherosclerosis i.e., narrowing of arteries due to plaque build-up. Olive oil helps to lower total and bad cholesterol and triglycerides in the body thus helping to reduce high cholesterol. High cholesterol is associated with the risk of developing coronary heart disease (CHD). Thus, by helping to reduce high cholesterol, olive oil helps to prevent the risk of coronary heart disease. The healthy fats present in olive oil improve the level of good cholesterol in the body.
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Cardiovascular diseases, such as coronary heart disease, heart attack and heart diseases, are among the most common causes of death around the world. Studies have found that death from cardiovascular diseases is low in Mediterranean countries, where olive oil is a staple part of people’s diets. Due to its anti-inflammatory properties, it decreases inflammation in the body, a key driver of heart disease. It also improves the health of the blood vessels. Research suggests that people who take olive oil daily in their diet have reduced chances of developing high blood pressure, thus preventing cardiovascular diseases. Olive oil can improve several heart markers when it comes to heart health. From reducing blood pressure and inflammation, improving blood vessel health to preventing unwanted blood clotting, it has numerous benefits.
Olive Oil and Alzheimer's Disease
One of the essential foods for the brain are healthy fats. Fats are extremely crucial for brain health because brain cells and their neural connections contain high levels of fat, and a healthy dose of fat is important to support their normal functioning.
Research suggests that while healthy fats may be protective for the brain, unhealthy fats can cause inflammation, which has negative effects on the brain and might increase the risk of Alzheimer’s disease and other brain aging disorders. One of the most harmful effects on brain health is inflammation. The presence of monounsaturated fats and anti-inflammatory properties of olive oils not only protects the brain but also reduces the chances of developing Alzheimer's disease. The potent anti-inflammatory and antioxidant properties of olive oil also help protect the brain from inflammation, keep it young and healthy and protect it from neurodegenerative diseases like Alzheimer's. Studies have found that olive oil helps to improve the synaptic activity, short‐term plasticity, and memory in the brain thus preventing Alzheimer's.
Olive Oil and Cancer
Cancer is the fourth cause of death worldwide. The best cure for cancer is prevention and lifestyle changes. Olive oil might act as a complementary therapy in cancer treatment. Olive Oil can lower the chances of developing cancer. Studies suggest that an ingredient present in high quality olive oil called oleocanthal- has antimicrobial, antioxidant and anti-inflammatory properties which can help to prevent cancer.
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Olive Oil contains phenolic compounds that have strong antioxidant and anti-inflammatory properties which help to induce cell death in cancer cells while leaving the non-cancerous cells unharmed. Also, due to the phenolic content of Olive Oil, it has been known to reduce the ability of cancer cells to regenerate.
Olive oil is more nutritious than many other cooking oils. Due to its powerful antioxidants and anti-inflammatory properties, Olive Oil is extremely beneficial for the heart, brain, joints and more. Add Olive Oil to your daily diet and use it for cooking or drizzle it on your salad to get all its health benefits.
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