Most nutritionists and doctors are in total agreement: Olive oil is good for you. Packed with antioxidants, heart-healthy fats, anti-inflammatory properties, says Healthline, especially in its extra virgin form, the green nectar supports heart health, strengthens bones, lowers bad cholesterol and adds a nutritious boost to your daily meals.
Extra virgin olive oil is rich in over 20 polyphenols, that are powerful plant-sourced. According to Cleveland Clinic, these antioxidants protect cells from free radicals, reducing inflammation, slowing ageing, and lowering the risk of chronic diseases.
Olive oil, extracted from olives, is rich in oleic acid -- a monounsaturated fat making up 71 per cent of its content. According to Healthline, oleic acid reduces inflammation, fights oxidative stress and remains stable at high heat, ideal for healthy cooking.
Extra virgin olive oil has strong anti-inflammatory properties because of its antioxidants. Its oleocanthal may reduce inflammation quite literally in the way ibuprofen does it. Its main fatty acid, oleic acid, also lowers inflammatory markers like C-reactive protein (CRP), says Healthline
Extra virgin olive oil is good for heart health by lowering bad cholesterol, improving good cholesterol, reducing blood pressure. Its polyphenols and its oleic acid protect against heart disease, stroke, and atherosclerosis, says WebMD and Cleveland Clinic.
Though high in calories, olive oil doesn’t contribute to obesity. Research shows the Mediterranean diet, abundant in olive oil, supports healthy weight control. Portion awareness remains essential, according to both Healthline and WebMD.
Studies suggest olive oil may reduce beta-amyloid plaques, neuroinflammation and, of course, oxidative stress -- all are key factors in cognitive decline. But more research is needed to confirm its protective effects, says Healthline.
Studies show it helps lower blood sugar and fasting glucose levels. One study found that oleanolic acid-enriched olive oil reduced diabetes risk by 55 per cent, says Healthline.
Since olive oil's antioxidants and oleocanthal reduce oxidative stress and that triggers cancer cell death. Incorporating EVOO into a balanced diet supports overall wellness, says Cleveland Clinic.
Consuming at least ½ tablespoon of olive oil daily may lower the risk of heart disease and other chronic conditions, though there’s no strict recommended amount, says Healthline
Not all olive oils are the same. There are three types of olive oil: refined, virgin, and extra virgin or EVOO. EVOO is the least processed, mechanically pressed without heat or chemicals, retaining phenols and antioxidants. This makes it a healthy choice, says Cleveland Clinic and Harvard Health.
An ode to olive oil
Is your cooking oil healthy?