Olive oil has been the cornerstone of the Mediterranean diet, which is associated with longevity and lower risks of heart disease, high blood pressure and stroke.

Obtained from the fruit of the Olea europaea (olive tree), a traditional tree crop of the Mediterranean region, whole olives are pressed to obtain olive oil, which is rich in polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA).

These fatty acids are important for maintaining heart health and also act as an excellent food for a healthy brain. Here are five health benefits of olive oil that recent research has uncovered.

1) Protects From Heart Disease

Oxidative stress resulting from free radicals has been linked to the development of several diseases such as cancer, as well as cardiovascular and neurodegenerative diseases. Antioxidants present in olive oil decrease oxidative stress.

Olive oil also contains oleic acid (a monounsaturated fatty acid), whose consumption has been associated with decreased low-density lipoprotein cholesterol (also known as LDL, or bad cholesterol) and increased high-density lipoprotein cholesterol (HDL, or good cholesterol). This helps build healthy arteries and lower the risk of heart disease.[1]

2) Improves Digestion

Phenolic compounds in olive oil have antioxidant properties that improve and regulate the secretion of gastric fluids during digestion[2].

3) Reduces Symptoms of Gastritis & Ulcers

An experimental study showed that the antioxidant properties of olive oil can also reduce gastric damage.[3] Phenolic compounds in olive oil have strong antibacterial properties and act against eight strains of Helicobacter pylori—a bacteria linked to a majority of peptic ulcers and to some types of gastric cancer.[4]

4) Decreases The Formation Of Gallstones

A clinical study suggests that consumption of olive oil could possibly lower the formation of gallstones.[5] Olive oil reduces the levels of cholesterol in the blood and gallbladder and lowers the chances of cholesterol solidifying and combining with bilirubinate, calcium and calcium carbonate to form gallstones.

5) Balances The Level Of Fatty Acids

Olive oil is rich in oleic acid and antioxidants (phenols and vitamin E) that lower low density lipoprotein (LDL) and increases its resistance to oxidation, thus preventing the clogging of arteries (atherosclerosis).[6] It also helps maintain a balance between the ratio of LDL and HDL levels.

How To Take It

Include not more than two tablespoons of olive oil in your diet everyday. A study showed that people eating two tablespoons of virgin organic olive oil daily for one week had less oxidation of LDLs and higher levels of antioxidants in their blood.[7]



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References:

1. Covas MI. Bioactive effects of olive oil phenolic compounds in humans: reduction of heart disease factors and oxidative damage. Inflammopharmacology. 2008 Oct;16(5):216-8. doi: 10.1007/s10787-008-8019-6. Review. PubMed PMID:

18815741.

2. Dinnella C, Minichino P, D’Andrea AM, Monteleone E. Bioaccessibility and antioxidant activity stability of phenolic compounds from extra-virgin olive oils during in vitro digestion. J Agric Food Chem. 2007 Oct 17;55(21):8423-9. Epub 2007 Sep 20. PubMed PMID: 17880163.



3. Odabasoglu F, Halici Z, Cakir A, Halici M, Aygun H, Suleyman H, Cadirci E, Atalay F. Beneficial effects of vegetable oils (corn, olive and sunflower oils) and alpha-tocopherol on anti-inflammatory and gastrointestinal profiles of indomethacin in rats. Eur J Pharmacol. 2008 Sep 4;591(1-3):300-6. doi:10.1016/j.ejphar.2008.06.075. Epub 2008 Jun 27. PubMed PMID: 18621042.

4. Romero C, Medina E, Vargas J, Brenes M, De Castro A. In vitro activity of olive oil polyphenols against Helicobacter pylori. J Agric Food Chem. 2007 Feb 7;55(3):680-6. PubMed PMID: 17263460.

5. Yago MD, González V, Serrano P, Calpena R, Martínez MA, Martínez-Victoria E, Mañas M. Effect of the type of dietary fat on biliary lipid composition and bile lithogenicity in humans with cholesterol gallstone disease. Nutrition. 2005 Mar;21(3):339-47. PubMed PMID: 15797676.

6. Binkoski AE, Kris-Etherton PM, Wilson TA, Mountain ML, Nicolosi RJ. Balance of unsaturated fatty acids is important to a cholesterol-lowering diet: comparison of mid-oleic sunflower oil and olive oil on cardiovascular disease risk factors. J Am Diet Assoc. 2005 Jul;105(7):1080-6. PubMed PMID: 15983524.

7. Gimeno E, Fitó M, Lamuela-Raventós RM, Castellote AI, Covas M, Farré M, de La Torre-Boronat MC, López-Sabater MC. Effect of ingestion of virgin olive oil on human low-density lipoprotein composition. Eur J Clin Nutr. 2002 Feb;56(2):114-20. PubMed PMID: 11857044.