The main type of fat found in Olive Oil is monosaturated fatty acids (MUFA’s). MUFAs are considered a ‘good fat’. Like when people tell you to eat Avocados, they’re not just the latest trendy food, they are in fact very good for you. Despite the average Avocado containing around 29g of fat!
Fats in any diet are a highly controversial and widely researched component. However, one of the few fats that most people will agree is a ‘healthy fat’ is Extra Virgin Olive Oil.
A lot of research has been done on the health effects of Olive Oil which has shown that the fatty acids and antioxidants within Olive Oil have huge health benefits, especially for heart health.
There has been much discussion about one of the best benefits of Olive Oil is its ability to fight inflammation thanks to the Oleic Acid and Oleocanthal within it. Chronic inflammation is among the leading drivers of many diseases such as heart disease, cancer, diabetes, arthritis and metabolic syndrome.
Oleocanthal has also been shown to work like ibuprofen and researches estimate that the amount of Oleocanthal in 50ml of Extra Virgin Olive Oil has an effect similar to 10% of the adult ibuprofen dosage for pain relief.
Extra Virgin Olive Oil has antioxidants within it called Biophenols and Oleuropein and they have been extensively researched for their benefits as antioxidants. It has been found that these two antioxidants can efficiently reduce the oxidation process that increases your cholesterol level. Full NCBI abstract is available here.
To summarise, Olive Oil may be one of the healthiest foods you can eat for heart health. Protecting you via numerous mechanisms:
- Reduced inflammation: As mentioned above, olive oil protects against inflammation, a key driver of heart disease.
- LDL cholesterol: Olive oil protects LDL particles from oxidative damage - a key step in the heart disease process.
- Improves endothelial function: Olive oil improves the function of the endothelium, which is the lining of the blood vessels.
- Blood clotting: Some studies suggest that olive oil can help prevent unwanted blood clotting, key features of heart attacks and strokes.
- Lower blood pressure: One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and cut the need for blood pressure meds by 48%.
If you’re somebody suffering or at risk of suffering with poor heart health, then Olive Oil should be a staple part of your diet.
It is incredibly important to make sure you are buying the right Olive Oil to get all these benefits. Lower quality versions use chemicals to extract the oil, or even dilute the Olive Oil with cheaper oils. If in doubt, go for Extra Virgin Olive Oil. This type of Olive Oil is extracted using natural methods and standardized for purity.
John Hamilton, our founder, Cosmetology Dermatologist & Anti-Ageing Bio-gerontologist swears by Olive Oil!
Don’t forget that too much of anything is bad for you so it’s all about variety and balance!
Credit to healthline.com for the full article. Available here.