Is advanced olive oil really healthy food?

Long -term olive oil has long been known for its healthy food for a long time.

With its so -called heart health benefits and anti -inflammatory characteristics, it is generally recommended to use it as a nutritional diet.

In fact, Verkin olive oil is a key part of the Mediterranean diet. American news and world reports have been the healthiest diet for many years (1,,,,, 2To.

However, does external power olive oil really think it is as good as health? Let’s explore.

EVOO and health background

Verkin olive oil is the main source of fat in the Mediterranean diet. For a long time, olive trees have provided important food and nutrition sources in the area (3To.

Today, olive oil continues to provide useful plant compounds and daily calories for people who practice this kind of diet. And dairy products. (4To.

This oil is a rich source of monocular unsaturated fatty acids (MUFA). These fats can improve heart health by improving cholesterol and lowering inflammation (5,,,,, twenty threeTo.

It also contains plant sterol (6To. These may help block cholesterol absorption in the intestinal and lower LDL (“bad” cholesterol) (7To. MUFAS and sterol constitute most of the oil. However, smaller parts, such as antioxidants polyphenols, may actually be responsible for their health benefits (1To.

Polyphenol may play a role in preventing hypertension, stroke and heart disease (stroke and heart disease (8To. They may also affect the way of gene expression, affect inflammation and oxidation stress-key factor in cardiovascular disease (8To.

Therefore, regular consumption of high -power olive oil, especially as part of the Mediterranean -style diet (1),and:

• Heart health: It can support heart health by improving blood vessel function, improving good cholesterol, reducing adverse cholesterol, and reducing inflammation. It can also help prevent blood clots from sticking to blood plates.
• Reduce blood pressure: Polyphenols in premium virgin olive oil may reduce blood pressure. They can do this by relaxing blood vessels and affecting blood pressure genes.
• Reduce inflammation: This oil reduces inflammation. It does this by reducing its protein and chemicals.
• Metabolic health: Its polyphenols can improve the metabolism of carbohydrates. This may reduce the risk of type 2 diabetes and help weight and cholesterol level.
• Brain health: The polyphenols in the extra virgin olive oil can reduce the risk of Alzheimer’s disease by reducing oxidation stress and supporting brain function.
• Intestinal health: Polyphenols in premium virgin olive oil can improve intestinal health. They may change the intestinal flora, enhance intestinal immunity and increase good bacteria. Its compounds also have antibacterial characteristics and may help against harmful bacteria and viruses.
• Prevent cancer: Extra virgin olive oil can reduce the risk of cancer. Its polyphenols may affect cancer -related genes and provide a protective role.

Research what is said

Benefits of cardiovascular health

Special virgin olive oil can help prevent and manage various conditions. However, many studies are concentrated in its potential heart health benefits.

An important study, the PredIMED test in 2018, tested a high risk of more than 7,000 people with risk of heart disease (9To.

It can see, compared with low -fat diet (9To.

Surprisingly, in the Predimed test, the extra virgin olive oil seems to have little effect on the LDL level (9To. “Although some specific studies may have conflicts, I often think that good studies can support the benefits of olive oil.”17To.

However, it is important that it may help prevent LDL from going through a bad chemistry process called oxidation (10To.

LDL oxidation is the key factor in the accumulation of dental plaque accumulation of atherosclerosis (atherosclerosis). This is the main factor of cardiovascular health (10To.

The comments in 2022 further emphasized the key role of premium virgin olive oil in the Mediterranean diet and heart health. Its healthy fat and polyphenol anti -oxidants may help meet the needs of daily essential fatty acids and antioxidants (1To. These are important for cardiovascular benefit (1To.

However, Some studies have shown that eating more extra virgin olive oil is not always better.

In 2024, a test American Heart Association Magazine In the whole food, in a plant -based diet, the intake of high (4 tablespoons/day) and low -level olive oil (1 tablespoon/day). It checked the heart health impact of diet (11To.

Compared with the food that people usually eat, both diet improves heart health. However, although the difference is small, the diet with less olive oil seems to better reduce bad cholesterol (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL) (LDL)11To.

According to their discovery, researchers said The benefits of the Mediterranean diet may not come from olive oil. (11To. However, the study is limited, so more research is required.

In the diet of low olive oil, most fat comes from the whole food. These include avocado, nuts, seeds and olives. This means that the diet has more fiber and unprocessed plant chemicals (11To.

These “complete” nutrients in whole food may help reduce LDL cholesterol more effectively, but olive oil still seems to support heart health (11To.

EVOO’s role in a balanced diet

It is important to understand how to adapt to your diet to your diet to maximize its potential health benefits.

Looking for “Special Vitamin” olive oil, this olive oil has less processing, contains more antioxidants than conventional olive oil (12To.

For benefits, people usually add 1 to 4 tablespoons of extra virgin olive oil to food every day. Most adults think it is considered to be safe, effective and tolerant (1To.

But the calorie content of olive oil is high. The calories they eat every day will cause unnecessary weight than the body that needs more calories.

so, Most people may want to limit their intake to 1 to 2 tablespoons per dayUnless health professionals have other suggestions.

In addition, although it may be helpful, the extra virgin olive oil is not the only reason for the health benefits of the Mediterranean diet. As mentioned earlier, it is not found in olive oil to provide food fiber and other nutrients with full food.

Therefore, it is important to consider your overall dietary quality and balance when adding special virgin olive oil in daily work.

Exchange super -processed fat to healthy fat

A general suggestion is to limit the saturated fat in the diet and replace it with a source of healthy fat, such as a special virgin olive oil.

The health organization still said that saturated fats in diet should be restricted. However, research began to show a slightly subtle point, and the official guidelines may change quickly (13,,,,, 18To. The impact of saturated fat on heart health may depend more on your diet quality and the specific source of these fats. (13To.

The point is that the source of all saturated fat is essentially unhealthy. For example, eggs and unpaid coconut oil are the source of the minimum treatment of nutrient -rich saturated fat sources, which may bring health benefits (14,,,,, 15To.

Saturated fats in processing foods may be worse than saturated fat in all foods, because it is refined and often has unhealthy components (19To. These include a large amount of sugar, salt and other food additives (19,,,,, 20To.

On the other hand, unsaturated fats are generally considered healthier. However, processing and heating will damage them, which will produce harmful compounds (twenty one,,,,, twenty twoTo. Refined seeds and vegetable oils found in processing and fried foods are typical examples (twenty one,,,,, twenty twoTo.

Therefore, instead of only focusing on reducing the intake of saturated fat, it is better to use all foods and fat in fried foods in full food (13To.

It is important not to use refined carbohydrates (such as foods made of flour) instead of saturated fat in the diet, because this may make the heart healthy (13To.

In the end, although the debate on saturated fat continues, the whole food fat may form a different health risk compared to the fat in super processed and fried food (16), For example:

• Processed meat
• Chicken nuggets and fries
• French fries, biscuits and cakes purchased by the store

Therefore, consider using high -quality fat sources to replace them, including cold powder, minimum processed oil and whole food, such as:

• Extra virgin olive oil
• nut
• seed
• avocado
• Fatty fish

Bottom line

Extra virgin olive oil is rich in healthy fat and antioxidants.

It benefits healthy, especially when it is part of a balanced diet and replace unhealthy fat, just like fat in super -processing foods.

However, restraint is still important. Eating a lot of olive oil does not seem to have extra benefits, and may cause excess calories.

More research is needed, especially in specific health results. However, as part of the plant -based diet, consumption of extra virgin olive oil (such as the Mediterranean diet) is a wise choice for preventing health and disease.

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