The Health Benefits of Olive Oil
Introduction to Fats and Oils Foods
Fats and oils are essential components of a healthy diet. They are a rich source of energy, healthy fats, and vitamins that are essential for the normal functioning of the human body. Healthy fats and oils are great for the heart, skin, brain, and overall health.
Health Benefits of Olive Oil
Olive oil, especially extra virgin olive oil, is a superfood and one of the most popular healthy fats used in cooking. The following are the health benefits of incorporating olive oil into your diet:
Lowers the risk of heart disease
Olive oil is rich in monounsaturated fatty acids, which are beneficial for heart health. Studies have shown that a diet rich in monounsaturated fats can help decrease bad cholesterol levels (LDL) in the body and lower the risk of heart disease.
Reduces inflammation
Olive oil has anti-inflammatory properties that can help reduce inflammation in the body. This is essential because chronic inflammation can cause a host of diseases, including cancer, arthritis, and heart disease.
Helps lower blood pressure
Olive oil has been shown to help lower blood pressure, which is a risk factor for heart disease and strokes. High blood pressure can cause damage to the arteries and increase the risk of blood clots and heart attacks.
Helps prevent diabetes
Olive oil can help regulate blood sugar levels, which is essential for preventing and managing diabetes. Studies have shown that a diet rich in olive oil can help improve insulin sensitivity and reduce the risk of type 2 diabetes.
Nutritional Information and Value of Olive Oil
One tablespoon (15 ml) of extra virgin olive oil contains the following:
- Calories: 123
- Fat: 14 grams
- Saturated fat: 2 grams
- Monounsaturated fat: 10 grams
- Polyunsaturated fat: 2 grams
- Vitamin E: 13% of the Daily Value
Ways to Incorporate Olive Oil into Your Diet
Here are some practical and creative ways to incorporate olive oil into your daily diet:
- Use extra virgin olive oil as a dressing for salads.
- Use olive oil instead of butter or margarine when cooking.
- Add a few teaspoons of olive oil to smoothies.
- Use olive oil to roast vegetables or sauté your favorite veggies.
- Add a drizzle of olive oil to soups, stews, or sauces.
Potential Risks or Allergies associated with Olive Oil
According to the FDA, approximately 1% of individuals may be allergic to olive oil. If you suspect you have an allergy, seek medical attention immediately.
Conclusion on the Importance of a Balanced Fats and Oils Diet
A balanced diet that includes healthy fats and oils such as extra virgin olive oil can lead to a healthier and happier life. Incorporating olive oil into your diet can help you maintain a healthy heart, reduce inflammation, regulate blood sugar levels, and more.
Reference
- Schwingshackl L, Christoph M, Hoffmann G. Effects of Olive Oil on Markers of Inflammation and Endothelial Function—A Systematic Review and Meta-Analysis. Nutrients. 2015 Sep 10;7(9):7651-75.
- Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. The New England journal of medicine. 2018 Jun 13;378(25):e34.
