Is olive oil from extrapor really healthy nutrition?

Olive oil from the extraordinary panel has long held the reputation of food promoting health.

Due to the assumed health benefits of health and anti -inflammatory properties, it is often recommended as a nutritious diet.

In fact, olive oil is extremely a key part of the Mediterranean diet, which the American News & World Report has been included as the healthiest diet for years (1, 2).

But is olive oil beyond power as beneficial for health as it was believed? Let’s explore.

Background on Evoo and Health

Olive oil made of non -singing is the main source of fat in the Mediterranean diet. The olive trees in this area have long provided an important source of food and nutrients (3).

Today, olive oil continues to provide useful vegetable compounds and day calories to people who practice this diet pattern that is rich in fruits, vegetables, whole grains, legumes, nuts with slight consumption of fish, poultry and dairy. (4).

This oil is a rich source of monounsaturated fatty acids (MUFA). These fats can improve heart health by improving cholesterol and reducing inflammation (5, 23).

It also contains plant sterols (6). Can help block the absorption of cholesterol in the intestine and lower LDL (“bad” cholesterol) (7). Most of this oil is mufas and sterols. However, smaller parts such as antioxidant polyphenols could actually be more responsible for their health benefits (1).

Polyphenols can play a role in preventing high blood pressure, pulls and heart attacks (8). They can also affect how genes are expressed, affect inflammation and oxidative stress – key factors in cardiovascular diseases (8).

So regularly consuming olive oil of extra panel, especially in the Mediterranean style diet (1), was associated with:

• Heart Health: It can promote heart health by improving blood vessels, increasing good cholesterol, reducing bad cholesterol and reducing inflammation. It can also help prevent blood clots by stopping plates together.
• Lower blood pressure: Polyphenols in extra virgin olive oil can reduce blood pressure. They could do so by releasing the blood vessels and affecting blood pressure genes.
• Reduced inflammation: This oil reduces inflammation. It does this by reducing proteins and chemicals that cause them.
• Metabolic Health: Polyphenols can improve Carb metabolism. This can reduce the risk of type 2 diabetes and help with weight and cholesterol.
• Brain Health: Polyphenols in extra virgin olive oil may reduce Alzheimer’s risk by reducing oxidation stress and supporting brain function.
• Intestinal health: Polyphenols in extra virgin olive oil can improve bowel health. They can change the intestinal microbiota, increase intestinal immunity and increase good bacteria. Its compounds also have antimicrobial properties that can help fight harmful bacteria and viruses.
• Cancer Prevention: Extra virgin olive oil can reduce the risk of cancer. Its polyphenols may affect cancer -related genes and provide protective effects.

What does research say

Cardiovascular health benefits

Extra virgin olive oil can help prevent and control different conditions. However, a lot of research focused on potential benefits for heart health.

A key study, a preliminary study from 2018, has tested more than 7,000 people with a high risk of heart problems (9).

Saw that Mediterranean diet with extra virgin olive oil or nuts led to minor heart problems such as heart attacks and strokes than with low fat content (9).

Surprisingly, it seemed that in the preliminary test it seemed that extra virgin olive oil had no small or no effect on LDL levels (9). “Although certain specific studies may conflict, I generally feel that there is good research to support the benefits of olive oil reduction,” says dietology Myfitnesspal Katherine Basbaum (17).

The important thing is, however, that this can help prevent LDL from submitting a poor chemical process called oxidation (10).

LDL oxidation is a key contributor to the accumulation of plaques in arteries (atherosclerosis), the main factor in cardiovascular health (10).

Review 2022 also emphasized the key role of virgin olive oil in the Mediterranean diet and heart health. Its healthy fats and polyphenol antioxidants can help satisfy the daily needs of essential fatty acids and antioxidants (1). These are important for cardiovascular well -being (1).

However, Some research suggests that the consumption of other virgin olive oil is not always better.

In 2024, court in Journal of American Heart Association Tested high (4 tablespoons/day) compared to low extra intake of virgin olive oil (1 tablespoon/day) in all -grade, plant diet. Examined the effects of heart health (11).

Both diet improved heart health compared to what people usually ate. Diet with smaller olive oil, however, seemed better to reduce bad cholesterol (LDL), although the difference was smaller (11).

Based on their findings, scientists have given The benefits of the Mediterranean diet may not come from olive oil. (11). However, the study has restrictions, so more research is needed.

In a low olive oil diet, most of the whol foods came. These were avocado, nuts, seeds and olives. This meant that the diet had more fibers and unprocessed chemicals of plants (11).

These “intact” nutrients from whole food can help more effectively reduce cholesterol LDL, but it seems that olive oil still supports heart health (11).

The role of Evoo in a balanced diet

Understanding how extra virgin olive oil fits into your diet is necessary to maximize its potential health benefits.

Look for olive oil “non -singing” that is less processed and contains more antioxidants than conventional olive oil (12).

For the benefits, people usually add 1 to 4 tablespoons of uncoated extra virgin olive oil to their meals. Most adults are considered safe, efficient and well tolerated (1).

But olive oil has a high calorie content. Eating more calories than your body needs daily can contribute to undesirable weight gain.

So, Most people may want to limit their intake to 1 to 2 tablespoons a dayUnless the healthcare worker provides otherwise.

Although it probably helps, extra virgin olive oil is not the only reason for the health benefits of the Mediterranean food. As already mentioned, the whole food provides dietary fiber and other nutrients that are not in olive oil.

It is therefore important to consider your overall quality and balance of diet when adding extra virgin olive oil to your daily routine.

Replace ultra -processed fats with healthy fats

A common recommendation is to reduce saturated fat in your diet and exchange for healthy fat sources such as extra virgin olive oil.

Health organizations still say that in your diet they limit saturated fat. However, the research begins to show a more nuanced view and the official instructions may change soon (13, 18). The effect of saturated fat on heart health can more depend on the quality of the diet and on specific sources of these fats. (13).

The point is that not all saturated fat sources are by their very nature unhealthy. For example, eggs and unrefected coconut oil are minimally processed saturated fats that are rich in nutrients and can offer health benefits (they can offer health benefits (14, 15).

Saturated fat of processed foods can be worse than fat from the whole food because it is refined and often comes with unhealthy ingredients (19). These include a large amount of added sugar, salt and other food additives (19, 20).

On the other hand, unexpected fats are generally considered healthier. However, processing and heating can damage and create harmful compounds (21, 22). An example of this (seeds of seeds and vegetable oils are often found in processed and fried foods (21, 22).

Instead of focusing only on reducing saturated fat intake, the replacement of fats from processed and fried foods could be more advantageous by those from whole food (13).

It is also important not to replace saturated fats in your diet with refined carbohydrates such as food made of flour because it can be worse for heart health (13).

Finally, although the debate on saturated fat continues, whole food fats are likely to pose different health risks than fats in ultra -processed and fried foods (16), for example:

• Processed
• chicken nuggets and fries
• Children, biscuits and pastries purchased

Consider them to replace them with high -quality fat sources, including cool pressed, at least processed oils and whole foods such as:

• Extra virgin olive oil
• Nuts
• Seeds
• Avocado
• Oily fish

Bottom line

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

The advantage has health, especially if it is part of a balanced diet and replaces unhealthy fats such as ultra -process foods.

However, many remain important. It seems that eating a lot of olive oil does not offer other benefits and can contribute to excessive calorie intake.

More research is needed, especially about specific health results. However, consuming extraordinary virgin olive oil as part of a diet rich in plants such as Mediterranean diet is a wise choice for prevention of health and diseases.

Contribution Is olive oil from extrapor really healthy nutrition? He appeared for the first time Myfitnesspal blog.