Is extra-virgin olive oil really a health food?

Extra-Virgin olive oil has long had a reputation as a health-promoting food.

With its supposed health benefits and anti-inflammatory properties, it is often recommended as a nutritious diet-not.

Extra-Virgin Olive oil is even an important part of the Mediterranean diet, which has arranged the US News & World report as the healthiest diet for years (1” 2).

However, is extra-virgin olive oil really so favorable for health as believed? Let’s explore.

Background about EVOO and Health

Extra-Virgin olive oil is a main fat source in the Mediterranean diet. Olive trees have long been offering an important source of food and nutrients in this region (3).

Nowadays, olive oil continues to offer useful plant connections and daily calories to people who practice this dietary pattern that is rich in fruit, vegetables, full grains, legumes, nuts with moderate consumption of fish, poultry and dairy products. ((4).

This oil is a rich source of monounsaturated fatty acids (MUFAs). These fats can improve the health of the heart by improving cholesterol and reducing inflammation (5” 23).

It also contains plant sterols (6). These can help with blocking cholesterol absorption in the intestine and lower LDL (the “bad” cholesterol) (7). Mufas and sterols form the majority of this oil. But smaller parts, such as antioxidant polyphenols, may be more responsible for the health benefits (1).

Polyphenols can play a role in preventing high blood pressure, strokes and heart attacks (8). They can also influence how genes are expressed, which influence inflammation and oxidative stress – key factors in cardiovascular disease (8).

So, regularly consuming extra-virgin olive oil, especially as part of a Mediterranean style diet (1), is associated with:

• Heart Health: It can support the health of the heart by improving the functions of the blood vessel, raising good cholesterol, reducing poor cholesterol and reducing inflammation. It can also help to prevent blood clots by preventing platelets from staying together.
• Lower blood pressure: Polyphenols in extra virgin olive oil can lower blood pressure. They can do this by relaxing blood vessels and influencing blood pressure genes.
• Reduced inflammation: This oil lowers the inflammation. It does this by reducing the proteins and chemicals that cause it.
• Metabolic health: The polyphenols can improve carb metabolism. This can reduce the risk of type 2 diabetes and help with the weight and cholesterol levels.
• Brain health: Polyphenols in extra virgin olive oil can lower the risk of Alzheimer’s by reducing oxidative stress and supporting brain function.
• Intestinal health: Polyphenols in extra virgin olive oil can improve the health of the intestine. They can change the intestinal microbiota, stimulate the immunity of the intestine and increase good bacteria. The connections also have antimicrobial properties that can help combat harmful bacteria and viruses.
• Cancer prevention: Extra olive oil of virgin oil can reduce the risk of cancer. The polyphenols can influence cancer -related genes, which offers protective effects.

What the research says

Cardiovascular health benefits

Extra olive oil of virgin oil can help prevent and manage different conditions. However, a lot of research has focused on the potential benefits of heart health.

An important study, the 2018 precimed trial, tested more than 7,000 people with a high risk of heart problems (9).

It saw that a Mediterranean diet with extra olive oil or nuts from more virgin heart problems, such as heart attacks and strokes, than a low -fat diet ((9).

Surprisingly, extra virgin olive oil in the previous test seemed to have little to no effect on the LDL levels (9). “Although certain specific studies can be contrary, I generally have the feeling that there is good research to support LDL-reducing benefits of olive oil,” says MyfitnessPal Dietitian Katherine Basbaum (17).

But more importantly, it can help prevent LDL from undergiving a poor chemical process called oxidation (10).

LDL -Oxidation makes an important contribution to plaque building in the arteries (atherosclerosis), an important factor in cardiovascular health (10).

An assessment of 2022 also emphasized the key role of extra virgin olive oil in the Mediterranean diet and the health of the heart. The healthy fats and polyphenol -antioxidants can help meet the daily essential fatty acid and antioxidant needs (1). These are important for cardiovascular well -being (1).

However, Some studies suggest that consuming more extra olive oil of virgin oil is not always better.

In 2024, a test in the Journal of the American Heart Association Highly tested (4 tablespoons/day) versus low extra virgin olive oil intake (1 tablespoon/day) in a vegetable, vegetable diet. It investigated the health effects of the diet (11).

Both diets improved the health of the heart compared to what people usually ate. The diet with less olive oil, however, seemed better to lower bad cholesterol (LDL), although the difference was small (11).

Based on their findings, the researchers said the Advantages of a Mediterranean diet may not come from olive oil. ((11). But the study has limitations, so more research is needed.

Most fats came from all of food in the low olive oil diet. These include avocados, nuts, seeds and olives. This meant that the diet had more fiber and unprocessed plant chemicals (11).

These “intact” nutrients from Whole Foods can help to lower the LDL cholesterol more effectively, but olive oil still seems to support the health of the heart (11).

Evoo’s role in a balanced diet

Insight into how extra olive oil of virgin olive oil fits into your diet is essential for maximizing potential health benefits.

Search for “extra-virgin” olive oil, which is less processed and contains more antioxidants than regular olive oil ((12).

For benefits, people usually add 1 to 4 tablespoons of uncooked extra virgin olive oil to their food daily. It is by most adults as safe, effective and good tolerated (good tolerated (1).

But olive oil contains many calories. Eating more calories than your body needs daily can contribute to unwanted weight gain.

So, so, Most people may want to limit their intake to 1 to 2 tablespoons a dayUnless a healthcare provider advises otherwise.

Although it probably helps, extra olive oil of virgin olive oil is not the only reason for the health benefits of the Mediterranean diet. As stated, entire foods offer dietary fiber and other nutrients that are not found in olive oil.

It is therefore important to consider your overall food quality and balance when adding extra olive oil of virgin olive oil to your daily routine.

Swap ultra-processed fats for healthy fats

A common recommendation is to limit saturated fat in your diet, to exchange for healthy fat sources such as extra virgin olive oil.

Health organizations still say to limit saturated fat in your diet. But research is starting to show a more nuanced picture, and official guidelines can change soon (13” 18). The effect of saturated fat on the health of the heart can depend more on your diet quality and the specific sources of these fats. ((13).

The point is that not all sources of saturated fat are inherently unhealthy. Eggs and unrefined coconut oil are, for example, minimally processed sources of saturated fat that are rich in nutrients and can offer health benefits (14” 15).

Saturated fat from processed foods can be worse than that of Whole Foods because it is refined and often supplied with unhealthy ingredients (19). These include large amounts of added sugar, salt and other food additives (19” 20).

On the other hand, unsaturated fats are generally considered healthier. But processing and heating can damage them, creating harmful connections (21” 22). Refined seed and vegetable oil, often found in processed and fried foods, are excellent examples of (21” 22).

So instead of just focusing on reducing saturated fat intake, replacing fats of processed and fried food can be more favorable by that of Whole Foods (13).

It is also important not to replace saturated fats in your diet with refined carbohydrates, such as food made with flour, because this can be worse for the health of the heart (13).

Ultimately, although the debate about saturated fat continues, entire food fats are probably different health risks than fats in ultra-processed and fried food (16), such as:

• Processed meat
• Chicken nuggets and fries
• Store-purchased chips, crackers and pastries

So consider replacing them with high -quality sources of fats, including cold -pressed, minimally processed oils and entire foods such as:

• Extra virgin olive oil
• Crazy
• Seed
• Avocados
• Fatty

The Bottom Line

Extra olive oil of virgin oil is rich in healthy fats and antioxidants.

It benefits health, especially when it is part of a balanced diet and replaces unhealthy fats, such as the one in ultra-processed food.

But moderation remains important. Eating a lot of olive oil does not seem to offer extra benefits and can contribute to surplus calorie intake.

More research is needed, especially specific health results. But consuming extra olive oil of virgin oil as part of a plant -rich diet, such as the Mediterranean diet, is a wise choice for health and disease prevention.

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