8 Health Benefits of Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) isn't just for cooking - it's a health powerhouse. Here's why you should add it to your diet:
- Heart Health: Lowers heart disease risk by 19%
- Fights Inflammation: Acts like natural ibuprofen
- Brain Boost: May reduce dementia risk by 28%
- Blood Sugar Control: Helps manage type 2 diabetes
- Cancer Fighter: Linked to 31% lower overall cancer risk
- Weight Management: Keeps you fuller longer
- Skin Health: Hydrates and fights aging
- Antioxidant Rich: Protects cells from damage
How to use it: Aim for 1-2 tablespoons daily. Drizzle on salads, cook with it, or add to smoothies.
Pro tip: Quality matters. Choose cold-pressed EVOO for maximum benefits.
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How It Helps Your Heart
Extra virgin olive oil (EVOO) isn't just for cooking. It's a heart health superstar. Here's why:
It Fights Heart Disease
A big study in the Journal of the American College of Cardiology found something cool. People who used more than half a tablespoon of olive oil daily had:
- 19% lower risk of dying from heart disease
- 19% lower risk of death from any cause
This wasn't a quick study. They watched over 90,000 people for 28 years. That's a lot of data backing up EVOO's heart benefits.
It Balances Cholesterol
EVOO is like a cholesterol ninja. It:
- Boosts HDL (the "good" cholesterol)
- Keeps LDL (the "bad" cholesterol) in check
A 2019 review of 27 studies showed olive oil beat other plant oils at lowering total cholesterol, LDL, and triglycerides. Plus, it gave HDL a nice boost.
It's Part of the Mediterranean Diet Magic
The Mediterranean diet is famous for a reason. A study in Spain found people eating this diet (rich in EVOO or nuts) had almost 30% fewer heart attacks and strokes than those on a low-fat diet.
Dr. Ramón Estruch from Hospital Clinic in Barcelona says:
"The results support the use of the Mediterranean diet for 'primary prevention' of heart disease."
How to Use EVOO for Heart Health
Want to give your heart some EVOO love? Try these:
- Cook with EVOO instead of butter
- Drizzle it on salads
- Dip bread in it
- Brush it on fish or chicken before grilling
Aim for at least half a tablespoon daily. Consistency is key.
The Bigger Picture
EVOO is great, but it's not magic. It works best as part of a healthy diet and lifestyle. Penny Kris-Etherton, a nutrition professor at Pennsylvania State University, puts it well:
"Research has overwhelmingly found that diets that are rich in plant-based foods, including healthier vegetable oils such as olive, safflower, corn and many others, can significantly benefit heart health."
So, next time you use EVOO, remember: you're not just adding flavor. You're giving your heart a high-five.
2. Reduces Body Inflammation
EVOO isn't just for cooking - it's a secret weapon against inflammation. Here's how this liquid gold fights the fire in your body:
Oleocanthal: Nature's Ibuprofen
EVOO contains oleocanthal, a compound that acts like ibuprofen. It blocks the same inflammatory enzymes (COX-1 and COX-2) without the side effects of over-the-counter drugs.
How strong is it? About 3½ tablespoons of EVOO packs roughly 10% of the punch of an adult dose of ibuprofen. Not too shabby for salad dressing!
Real Results
Just a tablespoon of EVOO daily can lower key inflammatory markers in your body:
- Interleukin-6 (IL-6)
- Tumor necrosis factor alpha (TNF-alpha)
- C-reactive protein (CRP)
Less of these = less inflammation overall.
Dr. Frank Hu from Harvard's School of Public Health backs this up:
"Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects."
He's talking about EVOO and other foods in anti-inflammatory diets like the Mediterranean diet.
Fighting Inflammation with EVOO
Want to join the fight? Here's how:
- Drizzle it on salads or cooked veggies
- Cook with it (but keep temps under 356°F)
- Use it as a dip for whole-grain bread
- Add a tablespoon to your morning smoothie
Not a Magic Bullet
EVOO is great, but it's not everything. Dr. Brent Wells, a chiropractor, points out:
"Western medicinal knowledge says that arthritis should be treated mostly with medications and physical treatments while the need for healthy dietary habits (like olive oil) is often overlooked."
The key? Make EVOO part of an overall healthy lifestyle.
Quality Counts
For maximum benefits, go for high-quality EVOO. Look for "Ultra Premium" or cold-pressed oils harvested and pressed within hours. Your body will thank you!
3. Keeps Your Brain Sharp
Olive oil isn't just for your heart - it's brain food too. Research shows that extra virgin olive oil (EVOO) in your diet might help keep your mind sharp as you age.
A big study followed over 92,000 Americans for 28 years. The results? People who ate more than half a tablespoon of olive oil daily had a 28% lower chance of dying from dementia compared to those who rarely or never used it. That's a big brain boost from just a little oil!
How does EVOO work its magic on your mind? It's all about these powerful compounds:
- Polyphenols: These antioxidants in EVOO can cross the blood-brain barrier, directly impacting brain health.
- Monounsaturated fats: These "good" fats support overall brain function.
Dr. Domenico Praticò, director of the Alzheimer's Center at Temple University, explains:
"Polyphenols clean up free radicals, molecules produced naturally that can damage cells and cause illness and aging."
Want to give your brain an olive oil boost? Here's how:
Aim for at least half a tablespoon of EVOO daily. Replace processed fats like margarine with EVOO. Swapping just one teaspoon can lower dementia mortality risk by 8-14%. Choose high-quality EVOO. Look for cold-pressed, extra-virgin varieties for maximum benefits.
Dr. Anne-Julie Tessier from Harvard T.H. Chan School of Public Health adds:
"Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health, as well."
So, next time you're cooking, reach for that bottle of EVOO. Your brain might thank you later!
4. Controls Blood Sugar
EVOO isn't just for your salad - it's a secret weapon for managing blood sugar. This is big news if you're dealing with type 2 diabetes or worried about getting it.
Here's how EVOO helps keep your blood sugar in check:
It stops those crazy sugar spikes after meals. A study from Rome found that eating EVOO with your food leads to smaller jumps in blood sugar compared to using corn oil.
EVOO also makes your body better at using insulin. That's key for keeping your blood sugar under control.
And if you use EVOO regularly? You might see lower HbA1c levels - that's the number that shows how well you're managing your blood sugar over time.
The numbers don't lie:
- People who eat the most olive oil have a 16% lower chance of getting type 2 diabetes.
- Adding just 10 grams of olive oil to your daily diet can cut your risk of type 2 diabetes by 9%.
Dr. Francesco Violi, who studies this stuff, puts it simply:
"Lowering (post-meal) blood glucose and cholesterol may be useful to reduce the negative effects of glucose and cholesterol on the cardiovascular system."
Want to use EVOO to help balance your blood sugar? Try these:
- Swap out butter or vegetable oils for EVOO when you cook.
- Pour it on your salads, veggies, or whole grain dishes.
- Take a spoonful of EVOO before bed to help keep your blood sugar steady overnight.
But remember - quality matters. Look for high-quality EVOO that's cold-pressed soon after harvesting. That's how you get the most health benefits.
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5. May Lower Cancer Risk
Extra virgin olive oil (EVOO) isn't just for flavor - it might help fight cancer too. A big study with nearly a million people found some eye-opening results:
People who used the most olive oil had a 31% lower chance of getting any type of cancer compared to those who used it least. But that's not all:
- Breast cancer risk: down 33%
- Gut cancer risk: down 23%
- Upper digestive tract cancer risk: down 26%
- Urinary tract cancer risk: down a whopping 54%
Why is EVOO so good at fighting cancer? It's packed with polyphenols - super-strong antioxidants that can get right into our cells.
Dr. Francesco Violi, who studies this stuff, says:
"Olive oil consumption seems to exert beneficial actions in terms of cancer prevention."
But not all olive oil is created equal. You need the good stuff, like Ultra Premium Extra Virgin Olive Oils that are cold-pressed fast to keep those polyphenols intact.
Want to use EVOO to fight cancer? Here's how:
- Aim for 3 tablespoons a day
- Cook with it - it can handle high heat
- Drizzle it on salads or use it for dipping bread
Remember, EVOO isn't a magic cure. It works best as part of a healthy diet and lifestyle. The Mediterranean diet, which uses lots of EVOO, has been linked to lower cancer rates overall.
So next time you're cooking, grab that EVOO. Your body might thank you later!
6. Helps with Weight Control
Extra virgin olive oil (EVOO) isn't just for flavor - it's a weight management powerhouse. Here's how:
EVOO is key to the Mediterranean diet, which helps people lose four times more weight than other healthy diets. Why? It's packed with oleic acid, a natural appetite suppressant.
But here's the kicker: women on olive oil-rich diets can eat hundreds more calories a day and still lose more weight than those on low-fat diets. Talk about having your cake and eating it too!
"People were skeptical until they saw the results!" - Chef Maria Loi, Nutrition Expert
Chef Loi's restaurant staff took two tablespoons of olive oil daily. Some lost up to 50 pounds and even reversed type 2 diabetes.
Jennifer Eells started at 274 pounds, on the brink of diabetes. She began using olive oil in her meals and lost 32 pounds in her first 30 days. In 11 months, she shed 137 pounds total.
Want to try it? Here's how:
- Take 1-2 tablespoons of EVOO on an empty stomach or blend it with frozen fruit.
- Cook with EVOO instead of saturated fats.
- Use EVOO as a salad dressing or drizzle it over veggies.
Quality matters. Go for Ultra Premium Extra Virgin Olive Oils like those from Big Horn Olive Oil. They're cold-pressed within 2 hours of harvesting for maximum benefits.
7. Makes Skin Healthier
Extra virgin olive oil (EVOO) isn't just for your kitchen - it's a skin superhero too. Here's why:
EVOO is a moisture magnet. It's packed with fatty acids that lock in hydration without clogging your pores. Think of it as nature's moisturizer, perfect for dry, thirsty skin.
But wait, there's more. EVOO is an antioxidant powerhouse. It fights those pesky free radicals that speed up skin aging. The result? You might just see fewer wrinkles and a more youthful glow.
"Olive oil is packed with fatty acids, such as oleic acid, and vitamins A, D, K, and E, which work to enhance and restore the skin's natural moisture barrier", says Dr. Michele Green, a board-certified NYC cosmetic dermatologist.
And get this: a 2012 study of 2,919 people found that higher olive oil intake was linked to a lower risk of severe skin aging. Talk about food for thought (and your face)!
EVOO also has some fancy-sounding compounds like hydroxytyrosol and tyrosol. These help your skin heal faster by boosting the cells responsible for tissue repair.
Want to give it a try? Here are some easy ways to use EVOO for your skin:
- Moisturizer: Dab a bit on damp skin after showering.
- Makeup Remover: Gently massage on your face, then wipe off with a warm cloth.
- DIY Lip Balm: Mix 2 ounces of beeswax with a cup of olive oil.
Just remember, quality matters. Go for high-grade EVOO like those from Big Horn Olive Oil. They cold-press their olives within 2 hours of harvesting to keep all the good stuff intact.
"Olive oil contains antioxidants that fight free-radical damage, as well as an ingredient called squalene, which is extremely hydrating", adds Dr. Paul Lorenc, an aesthetic plastic surgeon.
So next time you're cooking with EVOO, maybe save a drop for your skin. Your complexion might just thank you!
8. How to Choose and Use It
Picking a great extra virgin olive oil (EVOO) isn't rocket science, but it does take a bit of know-how. Here's the scoop on choosing and using EVOO like a pro:
Fresh is best. Period. When you're shopping, look for a harvest date on the bottle. If it's January and you're eyeing Northern Hemisphere oils, go for ones from last fall's harvest. Unlike wine, EVOO doesn't get better with age.
Packaging? It matters. Light is EVOO's nemesis, so dark glass bottles or tins are your friends. They're like sunglasses for your oil. Big Horn Olive Oil gets it - they use dark glass for their Ultra Premium EVOOs.
Once you've got your liquid gold, treat it right:
- Keep it cool - around 65°F (18°C) is perfect
- Stash it in a dark cupboard, far from the stove
- Always cap the bottle tight to keep air out
Don't hoard your EVOO. It's at its peak within 3-6 months of opening. Use it, enjoy it, repeat.
How do you know if it's good? Trust your taste buds. Quality EVOO should be fruity, a bit bitter, and have a peppery kick. If it's bland or tastes off, it's probably past its prime.
Katerina Mountanos, an Olive Oil Sommelier, puts it perfectly:
"Olive oil is literally juice from the olive fruit so, like other fruit juices, it can turn rancid if not stored properly."
Look for certifications like PDO or PGI. They're not guarantees, but they're good signs that the oil meets certain standards.
Lastly, don't be fooled by bargain prices. Good EVOO usually costs more. If you see "extra virgin" oil that's suspiciously cheap, it might not be the real deal.
Conclusion
Extra virgin olive oil (EVOO) isn't just tasty - it's a health powerhouse. Here's how EVOO can boost your well-being:
It's a heart health hero, lowering heart disease risk by up to 19%. EVOO acts like a shield for your heart, balancing cholesterol levels.
As an inflammation fighter, a tablespoon of EVOO has about 10% of the anti-inflammatory effect of an adult ibuprofen dose. It's nature's way to keep inflammation in check.
EVOO is brain food too. Regular consumption could cut dementia risk by 28%. It keeps you sharp as you age.
For blood sugar, EVOO helps control post-meal spikes. It's great for managing or preventing type 2 diabetes.
High olive oil intake is linked to a 31% lower overall cancer risk. That's a big potential shield against this disease.
EVOO can help with weight management by keeping you fuller longer. Some people have lost weight by adding it to their diets.
Your skin will thank you too. EVOO's antioxidants and fatty acids help keep skin hydrated and youthful-looking.
Want to use more EVOO? Try these:
- Drizzle it on salads or cooked veggies
- Cook with it at low to medium temperatures
- Dip whole grain bread in it instead of using butter
- Add a tablespoon to your morning smoothie
Quality matters. Go for high-grade EVOO like Big Horn Olive Oil, which cold-presses olives within 2 hours of harvesting.
"Olive oil consumption seems to exert beneficial actions in terms of cancer prevention", says Dr. Francesco Violi.
Aim for 1-2 tablespoons (15-30 ml) of EVOO daily. It's a simple change that could make a big difference in your health.
FAQs
Are there health benefits to extra virgin olive oil?
Extra virgin olive oil (EVOO) packs a punch when it comes to health benefits. It's a star player in the Mediterranean diet, and for good reason:
- It fights chronic inflammation
- It's good for your heart
- It might even help kick cancer cells to the curb
Dr. Seray Kabaran from Eastern Mediterranean University's Department of Nutrition and Dietetics puts it this way:
"Extra virgin olive oil is a critical component of the Mediterranean diet, which studies show is heart healthy and may increase longevity."
So, if you're looking to boost your health, EVOO might be your new best friend.
Is a spoonful of olive oil a day good for you?
You bet it is. Even a tiny amount - we're talking half a tablespoon (about 7.5 ml) - can do wonders for your health. Here's the scoop:
- It could slash your risk of heart disease
- People who gulp down more than half a tablespoon daily have an 18% lower chance of coronary heart disease
- The same amount cuts the risk of any heart disease by 14%
Why? It's all about those healthy fats and plant compounds. They're like bodyguards for your cells, fighting off inflammation and damage.
Is olive oil high in antioxidants?
Absolutely. Olive oil, especially the extra virgin kind, is loaded with antioxidants. These little warriors are a big reason why olive oil is so good for you. Here's the deal:
EVOO is packed with polyphenols - powerful antioxidants that protect your cells from damage and inflammation. People who use more olive oil have lower risks of heart disease, some cancers, and even dementia.
The European Food Safety Authority (EFSA) is so convinced of EVOO's benefits that they've given it their stamp of approval. But there's a catch: it needs to have at least 5 mg of hydroxytyrosol and its derivatives in 20 g of oil.
So, how much should you use? The World Health Organization says about four tablespoons a day. But watch out - the USDA suggests sticking to 1-2 tablespoons to keep those extra calories in check.