Olive oil is a staple in the Mediterranean diet which is known to prolong health and vitality. It is made by milling the olives into a sludge, which releases the oil for the extraction process. The basic qualities of olive oil include extra virgin, virgin and light; each are determined and certified depending on the results from testing. Extra virgin and virgin olive oils contain the most healthful benefits.
Provides Vitamins
Unlike cured olives, which have both water and fat soluble vitamins, olive oil contains only fat soluble vitamins E and K. Your liver will store fat soluble vitamins that are not used immediately as fatty tissue that can be used when needed. Vitamin E is an antioxidant that protects your body from the effects of free radicals,.and assists with the production of red blood cells. According to the University of Maryland Medical Center, Vitamin K is needed by the body to clot blood. Studies cited by the UMMC also assert it as beneficial for maintaining strong bones in the elderly.
Heart Health Benefits
Olive oil contains monounsaturated fats that according to MayoClinic.com, can lower LDL or "bad" cholesterol and can increase your HDL, or "good" cholesterol levels. Virgin and extra virgin olive oils contain high levels of polyphenols which are heart healthy antioxidants. Your LDL cholesterol levels should be below 70 mg/dl and HDL levels should be above 60 mg/dl to maintain a healthy heart and blood pathway system. Research in Greece has shown that olive oil alone can reduce the risk of coronary heart disease by almost fifty percent.
Other Benefits
The main monounsaturated fatty acid found in olive oil is oleic acid. This acid has shown to be able to restrict the growth of certain breast cancer tumors. Oleuropin and hydroxytyrosol are two components of olive oil that early research is showing can help regain some bone density lost due to osteoporosis. According to Drugs.Com, emerging research is showing that using olive oil can help protect against rheumatoid arthritis and can lower your systolic blood pressure. A diet rich in olive oil can also help against chronic degenerative diseases such as diabetes, asthma, colon cancer, and arthritis. Olive oil is still considered a fat and is high in calories, therefore it should be used to replace other fats, not in addition to them. You will gain the most benefit from no more than 2 tablespoons of olive oil per meal.
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