Nutrition: Health benefits of olive oil
Even in ancient Greece, people were aware of how valuable it is olive oil Can be. The cooking oil has been described as the “elixir of youth and health”. Centuries later, research provides mixed evidence for the health benefits of olive oil in our daily nutrition.
Consuming more than half a tablespoon of olive oil per day may lower the risk of heart disease, according to a 2020 study. And earlier this year, researchers reported in the Journal of the American College of Cardiology that people who eat more than one half a tablespoon of this oil per day have lower rates of premature death from cardiovascular disease, Alzheimer’s disease, and other causes than people who never or rarely consume olive oil.
Important part of the Mediterranean diet
“Olive oil is the hallmark of the mediterranean diet, and an association with lower mortality is well documented in southern European countries. But this is the first long-term study to show such a health benefit here in the US.”, will Dr. Frank Hu, senior author of the study and professor of nutrition and epidemiology at Harvard TH Chan School of Public Health in Boston, is quoted in a message from the American Heart Association.
Improves cholesterol levels and lowers blood pressure
Of all edible vegetable oils, olive oil has the highest proportion of monounsaturated fatty acids, which are the “bad” LDL cholesterol lowers and increases “good” HDL.
It has been shown to lower the blood pressure and contains plant-based compounds that provide anti-inflammatory and antioxidant properties known to reduce the risk of disease, including heart disease.
Extra fine filtered olive oil
Different types of olive oil can be found on the market. “Extra fine filtered olive oil(“Extra Virgin Olive Oil”: EVOO) is the main source of fat for the Mediterranean diet, which is considered one of the healthiest eating patterns and is highlighted by the American Heart Association for the prevention of cardiovascular disease.
“First pressed” and “cold pressed” are terms that emphasize that EVOO is an unrefined natural product which underwent a single, simple grinding process without changing its quality. Regular olive oil, on the other hand, is refined, bleached, deodorized, and then mixed with 5% to 15% EVOO.
More research needed
In the above study by researchers led by dr. Hu did not differentiate between olive oil varieties. However, European studies have shown better health outcomes with EVOO, which contains a higher amount of vegetable and antioxidants than other edible oils.
As the scientist announced, future do research compare the different qualities of olive oils for beneficial effects.
Good substitute for unhealthy fats
When cooking, olive oil can be a healthier option Ersatz for butter, margarine and other fats. For example, in Hu’s study, replacing unhealthy fats with olive oil was associated with a lower risk of death. “Olive oil is a much healthier substitute for dietary fats, especially animal fats.”so Dr. Huh.
Other heart-healthy vegetable oils advantages may be accompanied by soybean, canola, corn, safflower and sunflower oil.
However, according to Christopher Gardner, director of nutrition research studies at the Stanford Prevention Research Center in California, no single food and no single food nutrient as great an impact on health as the overall dietary pattern.
“A moderate amount of vegetable fat and a reduced intake of refined grains and sugars are important goals for any healthy diet dietary pattern“Gardner said.
“Extra olive oil” can be more expensive than other vegetable oils. Because EVOO has a fragrant aroma and a strong taste have, it can best be used to enhance salads or vegetables.
Canola oil is virtually tasteless, so it works well in baked goods. Other vegetable oils can be used for grilling, marinades and more. (advertisement)
Author and source information
This text complies with the requirements of medical specialist literature, medical guidelines and current studies and has been reviewed by medical professionals.
- American Heart Association: The benefits of adding a splash of olive oil to your diet, (Abruf: 01.10.2022), heart.org
- Martha Guasch-Ferre, Yanping Li, Walter C. Willett, Qi Sun, Laura Sampson, Jordi Salas-Salvado, Miguel A. Martinez-Gonzalez, Daeg, Meir J. Stampfer, Frank B. Hu: Olive oil consumption and risk of aggregate and cause -specific deaths among US adults; in: Journal of the American College of Cardiology, (published: 10.01.2022), Journal of the American College of Cardiology
- Martha Guasch-Ferre, Gang Liu, Yanping Li, Laura Sampson, JoAnn E. Manson, Jordi Salas-Salvado, Miguel A. Martinez-Gonzalez, Meir J. Stampfer, Walter C. Willett, Qi Sun, Frank B. Hu: Journal from the American College of Cardiology; in: Journal of the American College of Cardiology, (published: 05.03.2020), Journal of the American College of Cardiology
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.