Olive oil, specifically pure extra virgin olive oil, is a light, delicately flavored oil that was once popularly used only in Mediterranean cuisine but is now a staple in many American kitchens. It is one of the most health-promoting types of oils you can use. Olive oil contains large amounts of a heart-healthy type of fat known as monounsaturated fat. In addition, extra virgin olive oil is rich in chemicals known as polyphenols, which have anti-inflammatory and antioxidant benefits, according to sources such as the American Heart Association.
Reduces Heart Disease Risk
According to a case-controlled research study published in Clinical Cardiology in March 2007, choosing olive oil as the primary source of dietary fat may slash the risk of developing coronary heart disease by nearly 50 percent. This study was conducted in Greece, and participants included 700 men and 148 women with existing coronary heart disease, as well as nearly 2,000 matched control subjects. Researchers looked at diet factors, alcohol intake, level of physical activity and smoking habits. In particular, they concentrated on daily use of oils for cooking and food preparation. After controlling for body mass index, or BMI, smoking, exercise, educational status, high blood pressure and other factors, those who used olive oil exclusively had a 47 percent likelihood of developing coronary heart disease. Those who consumed other fats or oils in addition to olive oil did not have the same protective benefits.
Anti-Inflammatory Agents
According to an article published in Reumatismo in early 2009, authors reviewed the beneficial effects of the Mediterranean diet for conditions associated with inflammation, such as asthma, arthritis and cancer. They attribute the anti-inflammatory effects of this diet largely to certain constituents of extra virgin olive oil, which is the main type of fat used in the Mediterranean diet. These constituents include oleic acid, and a newly discovered phenolic compound known as olecanthal. This molecule possesses natural anti-inflammatory properties. Thus, consuming an olive oil rich Mediterranean diet may reduce disease activity, pain and stiffness in individuals suffering from diseases such as inflammatory arthritis.
Better Blood Sugar Control
According to a research study published in Diabetes Care in July 2007, consuming a monounsaturated fat-rich diet improves insulin sensitivity when compared to a carbohydrate-rich diet offering the same amount of calories in individuals with type 2 diabetes. Researchers fed type 2 diabetic patients three different diets: a high carbohydrate diet, or a diet rich in either saturated fat or olive oil. Interestingly, the high carbohydrate diet increased abdominal fat compared to both the diets high in fat, which worsens heart disease risk, particularly in individuals with type 2 diabetes. Participants fared the best on the diet rich in olive oil. It prevented belly fat accumulation and improved the body's response to insulin after meals. The conclusions of this research were that consuming a Mediterranean-type diet rich in monounsaturated fat from olive oil and nuts improves insulin sensitivity, which lowers blood sugar as well as preventing belly fat accumulation.
References
- Atherosclerosis, Thrombosis, and Vascular Biology: Olive Oil and Red Wine Antioxidant Polyphenols Inhibit Endothelial Activation
- PubMed: Clinical Cardiology: The impact of olive oil consumption pattern on the risk of acute coronary syndromes: The CARDIO2000 case-control study
- PubMed: Reumatismo: The mediterranean diet model in inflammatory rheumatic diseases
- PubMed: Diabetes Care: Monounsaturated fat-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects
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