Extra Virgin Olive Oil Benefits
Extra virgin olive oil is packed with essential nutrients and is an easy addition to a healthy lifestyle. EVOO is packed with monounsaturated fatty acids and antioxidants, and studies show extra virgin olive oil benefits include supporting heart health, improving cholesterol levels and managing blood pressure. Research also suggests EVOO may lower the risk of chronic diseases like breast cancer thanks to its anti-inflammatory properties.
For maximum health benefits, choose extra virgin olive oil over refined or virgin olive oil. Refined olive oil undergoes a heating process which strips away nutritional value and depletes available antioxidants. Extra virgin olive oil, on the other hand, is cold-pressed, preserving essential nutrients and monounsaturated fat. This makes it a significantly better choice for individuals seeking to improve their diet.
A little goes a long way when incorporating EVOO into your daily meals. Try drizzling it over salads, on top of roasted vegetables or as a finishing touch for soups. These small and flavorful changes can provide substantial health benefits to your diet.
What Are the Health Benefits of Extra Virgin Olive Oil?
Extra virgin olive oil (EVOO) offers numerous health benefits and has become the gold standard when it comes to its versatility and nutritional value. Studies show one of the best health benefits of extra virgin olive oil is its role in its potential to reduce the risk of cardiovascular disease. Simply replacing unhealthy fats, like butter and other saturated fats, with EVOO can promote better heart health and make managing or losing weight easier.
Adding high-quality EVOO into your diet has also been shown to protect against chronic conditions such as type 2 diabetes by improving insulin sensitivity and stabilizing blood sugar. Emerging research is also now showing the benefits of extra virgin olive oil could also be a contributing factor to brain health and could potentially lower the risk of Alzheimer’s disease in some circumstances. Even adding just a small amount of healthy extra virgin olive oil to your diet can make a big difference to your overall health. You can read more about the study here.
Is Extra Virgin Olive Oil Anti-Inflammatory?
Extra virgin olive oil is full of nutrient-rich antioxidants, which can help reduce inflammation. The main antioxidant in extra virgin olive oil is called oleocanthal, a phenolic compound shown to maintain similar effects as ibuprofen. EVOO is additionally rich in oleic acid, a heart-healthy monounsaturated fatty acid. Oleic acid has been shown to reduce inflammation in the body and support overall cardiovascular health. EVOO also contains vitamin E, which provides additional anti-inflammatory properties which could prevent cell damage.
Does Extra Virgin Olive Oil Lower Cholesterol?
Extra virgin olive oil has been shown to have a positive impact on cholesterol levels. Regular consumption of EVOO can reduce LDL levels or what is known as the “bad cholesterol.” High levels of LDL cholesterol can lead to plaque buildup in the arteries and lead to serious health risks, including strokes and heart attacks. At the same time, EVOO has been proven to be beneficial in helping to raise HDL levels, which is known as “good cholesterol.”
What Does Extra Virgin Olive Oil Do for the Body?
There’s a lot of scientific research that shows that extra virgin olive oil has many health benefits for the body. For example, research published by the National Institute of Health shows that EVOO has the ability to lower the risk of heart disease as well as chronic inflammation that could lead to cancer. EVOO has been shown to help lower blood pressure, improve lipid profiles and help to raise good cholesterol and lower bad cholesterol. And while continued research is needed to understand all of the benefits of extra virgin olive oil, its high concentration of polyphenols and monounsaturated fatty acids can be the key to helping boost your cardiovascular health.
Experts recommend incorporating at least ½ tablespoon of extra virgin olive oil a day as part of a balanced diet. Be sure to choose high-quality, cold-pressed EVOO to maximize your nutritional value and health benefits.
Reap the Health Benefits of Extra Virgin Olive Oil by Adding Some to Your Daily Routine
Adding extra virgin olive oil into your daily diet is an easy way to promote a healthy lifestyle. Research has shown that following a Mediterranean diet can help reduce the risk of cardiovascular diseases. According to a Harvard University study, nearly 26,000 women who followed this diet had a 25% lower risk of heart disease over the course of 12 years.
So what exactly is the Mediterranean diet? This diet focuses primarily on eating plant-based foods like whole grains, fruits, vegetables and nuts while limiting red meats and opting for other leaner proteins such as chicken and fish instead. Extra virgin olive oil is one of the main staples in a Mediterranean diet and is a great source of healthy fats and antioxidants.
EVOO is very versatile, and a healthier alternative to butter or vegetable oils when cooking — add it as a dressing to your favorite salads or on top of roasted vegetables to bring out their natural flavors. Different varieties of olive oil offer different flavor profiles, from fruity to buttery and even nutty flavors. Experiment with different extra virgin olive oils to find your favorite. This easy switch to your daily routine can provide health benefits that populations in Mediterranean cultures have enjoyed for generations.
How Much Extra Virgin Olive Oil Should I Take Daily?
Extra Virgin Olive Oil intake varies from person to person and depends on several factors — age, weight, activity level and overall caloric needs. Some guidelines recommend between 1 to 4 tablespoons per day, while others recommend 40 milliliters (about 4 – 5 tablespoons) per day.
When trying to decide how much olive oil to add to your diet, it’s important to keep in mind its fat and caloric content. EVOO is a healthy fat, rich in monounsaturated fatty acids and antioxidants, but it’s also a calorie-dense oil. One tablespoon of EVOO contains 120 calories, so like any food, moderation is key. Even adding a little bit of olive oil to your favorite dishes can provide significant health benefits. And while you could consume olive oil directly, it’s much easier and tastier to add EVOO to the foods you’re already eating. Drizzle it over pasta, swap out butter for olive oil in your favorite mashed potato recipe or even incorporate it into baked goods for healthier desserts.
Benefits of Cooking with Extra Virgin Olive Oil
Studies show cooking with extra virgin olive oil instead of other oils is an easy way to add heart-healthy nutritional benefits to your diet. Whether you are following a Mediterranean diet or are simply looking for a way to elevate the taste of your meals, there are so many benefits of cooking with high-quality EVOO. Cobram Estate offers a wide variety of award-winning extra virgin olive oil, ranging from kitchen staples like our Everyday Essentials line to our unique and flavorful Artisan Collection.
Looking for some inspiration? Check out our recipe page to learn how to add EVOO to your diet.
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