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Cooking with olive oil
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Cooking with olive oil
Olive oil is rich in beneficial fatty acids. It includes healthy monosaturated fats. Apart from this, it contains generous amounts of vitamins E and K. Furthermore, it contains powerful antioxidants. In fact, these antioxidants are biologically active. Thus far, it may help to reduce the risk of chronic diseases. Olive oil has anti-inflammatory properties too. While health effects of dietary fat may be controversial, experts agree that olive oil is good for you. Particularly, extra virgin oil.
Olive oil is the natural oil. It extracts from olives, the fruit of olive plants. In fact, almost 14 percent of oil is saturated fat. It contains 11 percent polyunsaturated fats like omega-6 and omega-3 fatty acids. Thus far, the predominant fatty acid in olive oil is a monounsaturated fat. It is known as oleic acid. Actually, it makes up about 73 percent of the total oil content.
Antioxidants
Antioxidants helps fight inflammation. It helps protect your blood cholesterol from oxidation too. These two benefits may lower the risk of heart diseases. Oleic acids are active ingredient that may help reduce inflammation. Studies suggest, oleic acid may have beneficial effects on genes that links to cancer too.
Thus far, extra virgin olive oil is more beneficial. It is very nutritious. Extra virgin olive oil may be bitter with a pungent taste. However, it has powerful antioxidant activity both in vivo and in vitro. The Mediterranean diet plans are good testimony. They are rich in vegetables, cereals, fruit, fish, milk, wine and olive oil. Hence, it has salutary biological functions. Olive oil is the main source of fat. Therefore, the Mediterranean diet's healthy effects attributes to the relationship between unsaturated and saturated fatty acids. However, it relates to the antioxidant property of its phenolic compounds too.
Chronic inflammation
Studies indicate chronic inflammation is leading driver of diseases. It causes cancer, cardo-vascular diseases, metabolic syndrome, and type 2 diabetes. Chronic inflammation affects Alzheimer’s, arthritis and obesity too. Thus far, extra-virgin olive oil helps to reduce inflammation. It is perhaps one of the main reasons for its health benefits. In fact, the main anti-inflammatory effects are mostly treated by the antioxidants. So far, among them, oleocanthal is the key. It has shown to work similar to ibuprofen, an anti-inflammatory drug.
Scientists estimate that the oleocanthal in 50mls of extra-virgin oil has a similar effect as 10% of the adult dosage of ibuprofen. Furthermore, research show that oleic acid, the main fatty acid in olive oil reduces levels of important inflammatory markers. Another study suggest that olive oil antioxidants can inhibit some genes and proteins that drive inflammation
Stroke prevention
Disturbance of blood flow to your brain causes stroke. It is mostly due to blood clots or bleeding. So far, stroke is the second most common cause of death in developed countries. It is right behind heart disease. So, there has been extensive studies in the relationship between olive oil and stroke risk. Reviews of studies demonstrate that olive oil was the only source of monounsaturated fat that links to reducing the risk of stroke and heart disease. So, people who consume olive oil have a much lower risk of stroke.
Heart diseases is the most common cause of death in the world. Studies over a few decades show heart disease is less common in Mediterranean countries. The Mediterranean diets significantly reduce heart disease risk. For example, it lowers inflammation, and protects bad LDL cholesterol from oxidation. Therefore, it improves the lining of your blood vessels.
Blood pressure
It is interesting to note, consuming olive oil helps to lower blood pressure. It is the strongest risk factors for heart disease and premature death. Thus far, olive oil may help reduce the need for blood pressure medication by as much as 48 percent. So, if you have heart disease, or a family history of heart disease you may want to combine adequate olive oil in your diet. It may help reduce major heath risks. There are many studies that indicate that extra virgin olive oil has powerful benefits of your heart. Olive oil is a healthy cooking choice.
