Virgin olive oil has always been a good reputation of healthy food.
Through its supposed health benefits and anti -inflammatory properties, it is often recommended as an essential element in the nutritional diet.
In fact, additional virgin olive oil is a major part of the Mediterranean diet, which was occupied by the news report and the United States in the most healthy rank for years (1and 2).
However, is olive oil in virgin really useful for health as he thinks? Let's explore.
The background of EVOO and health
Virgin olive oil is a major source of fat in the medium diet. Olive trees have long provided an important source of food and food in this region (3).
Today, olive oil continues to provide useful vegetable compounds and daily calories for people who practice this diet style, and it is rich in fruits, vegetables, whole grains, legumes and nuts with mild consumption of fish, poultry and milk. ((4).
This oil is a rich source of unsaturated fatty acids. These fats may improve heart health by improving cholesterol and lowering inflammation (5and 23).
It also contains plant sterol (6). This may help prevent the absorption of cholesterol in the intestine and lower LDL (bad “cholesterol))7). MUFAS and STEROLS forms most of this oil. However, the smaller parts, such as the anti -oxidant polyphenol, may be more responsible for its health benefits (1).
Polyphenols may play a role in preventing high blood pressure, strokes and heart attacks (8). It may also affect how to express genes, which affects inflammation and oxidative stress – keys in cardiovascular diseases (8).
Therefore, consuming virgin olive oil regularly, especially as part of a Mediterranean diet (1), Associated with:
- Heart health: You may support heart health by improving vascular function, increasing good cholesterol, lowering bad cholesterol, and reducing inflammation. It may also help prevent blood clots by preventing platelets from sticking together.
- Low blood pressure: Polyphenol in excellent virgin olive oil may reduce blood pressure. They may do this by relaxing the blood vessels and affecting blood pressure genes.
- Low inflammation: This oil reduces inflammation. It does this by reducing proteins and chemicals that cause this.
- Metabolism health: Polyphenol may improve carbohydrates. This may reduce the risk of developing type 2 diabetes and helps in the weight of weight levels and cholesterol.
- Brain health: Polyphenols in excellent virgin olive oil may reduce the risk of Alzheimer's by reducing oxidative stress and supporting brain function.
- Bowel health: Polyphenol in excellent virgin olive oil may improve the health of the intestine. They may change the intestinal microbes, enhance intestinal immunity, and increase good bacteria. Its compounds also contain antimicrobial properties that may help fight harmful bacteria and viruses.
- Cancer prevention: Excellent virgin olive oil may reduce the risk of cancer. Polyphenols may affect genes associated with cancer, providing preventive effects.
What does the research say
Health and blood vessels health benefits
Excellent virgin olive oil may help prevent and manage different cases. However, a lot of research focused on the potential benefits of heart health.
A major study, the 2018 experiment, tested more than 7,000 people in a high risk of heart problems (9).
He believed that following a Mediterranean diet with excellent virgin olive oil or nuts led to a fewer number ((9).
Surprisingly, in the presented experiment, it seems that excellent virgin olive oil has a significant effect on LDL levels (9). “Although some specific studies may contradict17).
However, more importantly, it may help prevent LDL from undergoing a bad chemical process called oxidation (10).
LDL oxidation is a major contributor to the accumulation of plaque in arteries (atherosclerosis), which is a major factor in cardiovascular health (10).
The 2022 review highlighted a major role for virgin olive oil in the medium diet and heart health. Healthy fats and polyphenols may help meet the needs of fatty and anti -oxidant acids (1). This is important for cardiovascular well -being (1).
but, Some research indicates that consuming more virgin olive oil is not always better.
In 2024, trial in American Heart Association Magazine Highly tested (4 tablespoons/day) for low virgin olive oil (1 tablespoon/day) in a full diet based on the plant. He examined health effects in the heart (11).
Both systems improved heart health compared to what people usually eat. However, the olive oil diet looked better in lowering the bad cholesterol (LDL), although the difference was simple (11).
Based on their results, the researchers said The benefits of the Mediterranean diet may not come from olive oil. ((11). But the study has restrictions, so more research is needed.
In the diet of low olive oil, most fats came from whole foods. These included avocado, nuts, seeds and olives. This means that the diet had more fiber and chemicals for non -equipped plants (11).
These “healthy” nutrients of full foods may help lower cholesterol in LDL more effectively, but it seems that olive oil still supports heart health (11).
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Evo's role in a balanced diet
Understanding how to suit the excellent virgin olive oil in your diet is necessary to increase its potential health benefits to the maximum.
Look for “virgin” olive oil, which is less processed and contains more antioxidants than regular olive oil ((12).
To get benefits, people usually add 1 to 4 tablespoons of virgin olive oil that is not cooked to their food daily. It is considered safe and effective and is well done by most adults (1).
But olive oil is high in calories. Eating more calories than your body daily can contribute to unwanted weight gain.
So, Most people may want to reduce their eating into two tablespoons a dayUnless a health specialist is recommended otherwise.
Also, although it probably helps, excellent virgin olive oil is not the only reason for the health benefits of the Mediterranean system. As we mentioned, whole foods provide dietary fiber and other nutrients that are not found in olive oil.
Therefore, it is important to take into account the quality of your diet and your balance in general when adding excellent virgin olive oil to your daily routine.
Switching high -end fat fat
The common recommendation is to reduce saturated fat in your diet, and to switch healthy fat sources such as excellent virgin olive oil.
Health organizations still limit saturated fat in your diet. But research has begun to show a more accurate view, and official guidelines may change soon (13and 18). The effect of saturated fats on the health of the heart may depend more on the quality of the diet and resources specified for these fats. ((13).
The important point is that all sources of saturated fat are unhealthy in nature. For example, unaccounted eggs and coconut oil are the sources of treatment for saturated fats in which they are treated slightly from nutrients and may provide health benefits (14and 15).
The saturated fats of processed foods may be worse than that of whole foods because it is refined and often comes with unhealthy ingredients (19). These include large quantities of additive sugar, salt and other food added materials (19and 20).
On the other hand, it is believed that unsaturated fat is generally more healthier. But treatment and heating can harm it, creating harmful compounds (21and 22). Cursed seeds and vegetable oils, which are often found in processed and fried foods, are major examples of this (21and 22).
Therefore, instead of focusing only on reducing the eating of saturated fats, the replacement of fats may be from processed and fried foods with those of whole foods more useful (13).
It is also important not to replace saturated fats in your diet with refined carbohydrates, such as foods made of flour, because this may be worse for heart health (13).
Ultimately, although the discussion continued about saturated fats, the whole food in the field of food is likely to pose health risks different from fats in extremely treated foods (16), like:
- Processed meat
- Chicken and fried potatoes
- The purchased store chips, crackers, and pastries
Therefore, consider replacing them with high -quality fat sources, including cold treated oils, minimal oils and whole foods such as:
- Excellent virgin olive oil
- Nuts
- Seeds
- Avocado
- Fatty fish
The bottom line
Excellent virgin olive oil is rich in healthy fats and antioxidants.
It benefits health, especially when it is part of a balanced diet and replaces unhealthy fat, such as those in very treated foods.
But moderation is still important. Eating a lot of olive oil does not seem to provide additional benefits and can contribute to eating excess calories.
More research is needed, especially on the specific health results. But the consumption of excellent virgin olive oil as part of a diet rich in plants, such as the medium diet, is a wise option to prevent diseases and prevent diseases.
Pamphlet Is olive oil in virgin really a healthy food? First appear on MyfitnessPal Blog.
