The health benefits of olive oil and how to incorporate it in your diet
Olive oil is a very common ingredient for the Mediterranean diet, and it is known for its delicious flavor and its versatility since it can be used in all kinds of savory and sweet preparations. Olive oil is also famous for its health benefits as it is rich in monounsaturated fatty acids and high in antioxidants.
Where does olive oil come from and what is the difference between regular and extra virgin olive oil?
Olive oil comes from pressing olives, the fruit of the olive tree and it is mostly produced in Mediterranean countries since they have the most appropriate climate to grow olives. Extra virgin olive oil is made only with cold pressed olives whereas regular olive oil is a blend that includes cold pressed oil and processed oils.
Olive oil can reduce inflammation
Extra virgin olive oil is rich in healthy monounsaturated fats that can reduce inflammation and even have good effects on genes linked to cancer disease. Inflammation is one of the most serious factors behind some of the most chronic health problems such as Alzheimer’s and diabetes.
Modern studies have demonstrated that oleic acid that is found in olive oil has important anti-inflammatory effects. Furthermore, EVOO (extra virgin olive oil) is also high in polyphenols, especially in one of them called oleocanthal. This compound acts the same way as ibuprofen, and it reduces inflammation in a natural way.
Olive oil can improve heart health
EVOO is a key ingredient of the Mediterranean diet and research has shown that it could lower blood pressure, improve cholesterol levels, and reduce the risk of getting a heart attack.
Stroke is caused by a disturbance of blood flow to your brain, it could be a blood clot or bleeding and it is a very common cause of death. Numerous research focused on the positive impact of olive oil in heart health have proved that regular olive oil consumption can improve blood circulation and reduce the high risk of stroke.
Olive oil can help you maintain a healthy weight
Eating high amounts of fats is related to weight gain and obesity. However, a diet rich in olive oil and healthy fats not only doesn’t lead to weight gain but can also help us maintain a healthy weight or even lose weight.
How to introduce olive oil into your diet
Olive oil and especially EVOO is one of the healthiest options we have when it comes to dietary fat and including it in our diet has plenty of benefits. Introducing more olive oil in our diet is quite easy since it is a great substitute for butter in cake, pastries, and pies. We can add it to our salads or drizzle some in roasted vegetables. EVOO can also give a great flavor to marinated fish and meat, but you can also use it to sauté everything in a pan or make stir fry veggies. Remember that anything butter, vegetable oil or coconut oil can do, olive oil can do it better.
Olive oil has many get benefits that we discussed above. WeightLoss-Solutions created the Ultimate Guide to Food and Nutrition that teaches you all about foods and how to use them to lose weight naturally and permanently. There are many foods like olive oil that are great for your health, and we are here to show you what they are.