Olive oil, a flavorful oil used in cooking and for dipping bread, tastes good and features many health benefits. Made from crushed and pressed olives, this Mediterranean staple can be used in a variety of ways. The oil comes in a variety of grades and may be made of a combination of olives and spices, but retains its health benefits in all varieties.
Heart Health
Consuming olive oil as part of a healthy diet can help the heart. MayoClinic.com states that olive oil contains monounsaturated fat, a healthy fat that helps lower the bad cholesterol in the blood, called low-density lipoprotein, or LDL. Bad fats, or saturated and trans fats, raise LDL and increase the risk of heart disease. Adding two tablespoons of olive oil daily to a diet helps lower the risk of heart disease, states the U.S. Food and Drug Administration. Extra-virgin or virgin olive oils have more polyphenols than other types of olive oils; polyphenols are other antioxidants that are heart healthy.
Reduced Cancer RIsk
Olive oil contains a variety of oils, including oleic acid. Oleic acid is a monounsaturated fatty acid that is thought to reduce the actions of an oncogene called Her-2/neu, which is found in aggressive breast cancers, says whfoods.com. According to a study whfoods.com cites, when oleic acid was combined with lower levels of the breast cancer drug Herceptin than are typically given, the oleic acid enhanced the effectiveness of the medication. Women whose diet contained the most monounsaturated fats had almost a 50 percent lower risk of breast cancer than women who did not consume monounsaturated fats, says whfoods.com.
Anti-Inflammation
Another compound found in olive oil is oleocanthal, which according to arthritistoday.org, helps inhibit the production inflammatory enzymes COX-1 and COX-2. The oil is thought to work similarly to non-steroidal anti-inflammatory drugs. By stopping the production of these enzymes, pain that is associated with inflammation is also reduced. Olive oils with stronger flavors have more oleocanthal than weaker-flavored oils. Approximately 3 1/2 tbsp. of olive oil is equal to a 200mg tablet of ibuprofen, says arthritistoday.org.
Diabetes Prevention
Type 2 diabetes is typically acquired later in life and is associated with obesity. A diet rich in olive oil is thought to help prevent the development of this type of diabetes, says the European Food Information Council, or EUFIC. The EUFIC states that olive oil helps lower glucose levels, LDL cholesterol and triglyceride levels. In those individuals who already have diabetes, olive oil can help prevent cardiovascular diseases.
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