Is an extra viregated olive oil really a health feed?

Olive oil outside the Virgin has long had a reputation as a health -promoting food.

With the alleged cardiac performance for the heart and anti -inflammatory properties, the food for nutrition is often recommended.

In fact, olive oil outside the Virgin is an essential part of the Mediterranean diet, which the US News & World Report has been referred to as a healthiest diet for years (1Present 2).

Is the olive oil outside the vireg as useful for health, as you think? Let us explore.

Background for Evoo and Health

The olive oil outside the vireg is a main gap in the Mediterranean diet. For a long time, olive trees have provided an important source of food and nutrients in this region (3).

Today, olive oil continues to offer helpful plant connections and daily calories for people who practice this nutritional pattern, which is rich in fruit, vegetables, whole grains, legumes, nuts with moderate consumption of fish, poultry and milk products. ((4).

This oil is a rich source for an unsaturated fatty acids (Mufas). These fats can improve heart health by improving cholesterol levels and reducing inflammation.5Present 23).

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

Polyphenols can play a role in preventing high blood pressure, strokes and heart attacks (heart attacks (heart attacks8). They can also influence how genes are expressed, which affects inflammation and oxidative stress -Kee factors in cardiovascular diseases (8).

Therefore, olive oil extravires regularly, especially as part of a diet in the Mediterranean (1), with:

• Heart health: It can support heart health by improving the blood vessel functions, increasing good cholesterol levels, reducing bad cholesterol levels and reduces inflammation. It can also help prevent blood clots by sticking it to it.
• Lower blood pressure: Polyphenols in extra native olive oil can reduce blood pressure. You can do this by relaxing blood vessels and influencing blood pressure genes.
• Reduced inflammation: This oil lowers the inflammation. This is done by reducing the proteins and chemicals that cause this.
• Metabolic health: It is polyphenols can improve carbohydrate metabolism. This can reduce the risk of type -2 diabetes and help with weight and cholesterol levels.
• Brain health: Polyphenols in an extra virgin olive oil can reduce the Alzheimer’s risk by reducing oxidative stress and supporting brain function.
• Darmes: Polyphenols in extra virgin olive oil can improve intestinal health. You can change the intestinal microbiota, promote intestinal immunity and increase good bacteria. Its connections also have antimicrobial properties that can help combat harmful bacteria and viruses.
• Cancer prevention: Extra young olive oil can reduce the risk of cancer. Its polyphenols can influence cancer -related genes and achieve protective effects.

What research says

Cardiovascular health benefits

Extra -hunting olive oil can help prevent and treat different conditions. However, it focused on a lot of research on the potential benefits for the health of heart uses.

A key study, the 2018 Predimed study, tested over 7,000 people with a high risk of heart problems (9).

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

Surprisingly, little or no influence on the LDL mirror seemed to have little or no influence in the Predimed Trial Extra -Couple Olive Oil (9). “Although certain specific studies can get into conflict, I generally have good research to support LDL-reducing advantages of olive oil,” says Myfitnespal dietary Katherine Basbaum (17).

Above all, it can help LDL go through a bad chemical process called oxidation (oxidation (10).

The LDL oxidation has a significant contribution to the Plaque structure in the arteries (atherosclerosis), a main factor for cardiovascular health (10).

At an overview of 2022, the key role of Extra Virgin olive oil was further highlighted in the Mediterranean diet and heart health. The healthy fats and polyphenol -antiooxidants can help to satisfy the daily essential fatty acid and antioxidant needs (needs1). These are important for cardiovascular well -being (1).

However, Some studies indicate that consumption of more naturally native olive oil is not always better.

In 2024 an attempt in the Journal of the American Heart Association Tested up (4 tablespoons/day) compared to low olive oil absorption of extra native olive oil (1 tablespoon/day) in a plant based on a plant. It examined the effects of heart health of nutrition (11).

Both diets improved heart health compared to what people normally ate. However, the diet with less olive oil seemed better to reduce the lower cholesterol (LDL), although the difference was low (slightly (11).

Based on their findings, the researchers said that The advantages of a Mediterranean diet may not come from olive oil. ((11). However, the study has restrictions, so more research is required.

Most fats made of full -value food came in the low olive oil diet. This included 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 reduce the LDL cholesteroline level more effectively, but olive oil still seems to support heart health (heart health (heart health (11).

Evoo’s role in a balanced diet

Understanding how extra vigor olive oil fits your diet is important to maximize the potential health benefits.

Look for “extra virin” loliv oil, which is less processed and contains more antioxidants than normal olive oil ((12).

For advantages, people give 1 to 4 tablespoons of uncooked, extra virgin olive oil. It is by most adults as safe, effective and well tolerated (well tolerated (well tolerated (1).

But olive oil has high calories. Eating more calories than your body needs every day can contribute to an undesirable weight gain.

So, Most people might want to limit their recording to 1 to 2 tablespoons per dayUnless a health profession advises something else.

Even if it is likely to help, Extra -Jungfrau -olive oil is not the only reason for the health benefits of the Mediterranean diet. As already mentioned, Whole Foods deliver fiber and other nutrients that are not contained in olive oil.

It is therefore important to take your general nutritional quality and balance into account if you add extra -virgin olive oil to your daily routine.

Exchange ultra-processed fats for healthy fats

A common recommendation is the limitation of saturated fatty acids in your diet and is an exchange for healthy fat sources such as extra vigor olive oil.

Health companies still say that they limit saturated fat in their diet. However, research shows a more differentiated view, and official guidelines will change soon (change soon (change soon13Present 18). The effect of saturated fat on heart health can depend more on your nutritional quality and the specific sources of this fat. ((13).

The point is that not all sources for saturated fat are naturally unhealthy. For example, eggs and non -refined coconut oil are minimally processed sources for saturated fatty acids that are rich in nutrients and can offer health benefits (to offer health benefits (you can be health -based (you can offer health benefits (you can be healthy offer health nutrients (may have health nutrients (you can offer health benefits (you can be healthy (advantages)14Present 15).

Saturated fat of processed foods can be worse than that of Whole Foods, since it is sophisticated and often with unhealthy ingredients (19). This includes high amounts of sugar, salt and other food additives (19Present 20).

On the other hand, unsaturated fats are generally seen as healthier. However, you can damage processing and heating and generate harmful connections (21Present 22). Refined seed and vegetable oils, which are often found in processed and fried foods, are first-class examples ((((21Present 22).

Instead of only concentrating on the reduction of the saturated fat intake, the replacement of fats with processed and fried foods could be more advantageous by those of Whole Foods.13).

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

Although the debate about saturated fat continues, full feed fats ultimately set different health risks as a fat in ultra-processed and fried foods (16), like for example:

• Processed meat
• Chicken vending and fries fries
• Load purchased chips, crackers and pastries

So consider to replace them with high -quality fat sources, including cold -pressed, minimally processed oils and whole food such as:

• Extra virgin olive oil
• Nuts
• Seed
• Avocados
• Fatfish

The end result

Extra young olive oil is rich in healthy fats and antioxidants.

Health benefits, especially if it is part of a balanced diet and replaces unhealthy fats, as in ultra-processed foods.

However, moderation remains important. The food A lot of olive oil does not seem to offer any additional advantages and could contribute to excessive calorie intake.

In particular, more research is required for specific health results. Consuming extra virgin olive oil as part of a vegetable diet such as the Mediterranean diet is a clever choice for the prevention of health and illness.

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