Evidence Based

11 Health Benefits of Olive Oil Proven by Science

Although olive oil has a fatty content, many specialists argue that this oil is beneficial for the health of the human body.

In this article, you will find the top health benefits of olive oil that have been supported by scientific research.

Health Benefits of Olive Oil

1. Is Rich in Healthy Monounsaturated Fats

Olive oil is composed of 14% saturated fat and 11% polyunsaturated fat (such as omega-3 and omega-6 fatty acids).

However, 73% of its content is made up of monounsaturated fat called oleic acid.

According to research, oleic acid is beneficial in fighting inflammation and reducing the risk of cancer.

2. Contains Large Amounts of Antioxidants

Olive oil also contains vitamin E, vitamin K, and many antioxidants.

Antioxidants are biologically active and are great allies in reducing the risk of chronic diseases.

In addition, they help reduce inflammation and protect blood cholesterol from oxidation. These two aspects minimize the risk of heart disease.

3. Has Strong Anti-Inflammatory Properties

Olive oil contains an antioxidant called oleocanthal that works similarly to ibuprofen.

One study found that consuming 3.4 tablespoons of olive oil has a similar effect to 10% of the dose of the ibuprofen drug.

On the other hand, a study ensures that oleic acid (one of the main components of olive oil) reduces inflammatory markers such as C-reactive protein.

Finally, the research found that the antioxidants in olive oil help inhibit specific proteins and genes that cause inflammation.

4. May Help Prevent Strokes

The relationship between olive oil and reducing the risk of heart attacks has been extensively analyzed.

According to a report about research over 841,000 people, olive oil is the only source of monounsaturated fats that reduces the risk of strokes.

Another review conducted on 140,000 people ensures that those who consume olive oil have less risk of strokes.

5. May Protect Against Heart Disease

It has been shown that the Mediterranean diet has a significant impact on heart health.

The Mediterranean diet includes extra-virgin olive oil, which reduces the risk of heart disease in different ways.

First, it prevents excessive blood clotting, prevents bad cholesterol (LDL) from oxidizing, and improves the lining of blood vessels.

On the other hand, it regulates blood pressure. In fact, one study showed that consuming olive oil reduces the need for blood pressure medications by 48%.

After years of research, a great deal of scientific research has shown that extra-virgin olive oil reduces the risk of heart disease.

6. Is Not Associated With Weight Gain and Obesity

Based on the evidence, the Mediterranean diet has been shown to help control body weight.

According to a study conducted on 7,000 Spanish students, consuming large amounts of olive oil does not cause weight gain.

Another study conducted on 187 participants found that olive oil increases antioxidant levels in the body and helps with weight loss.

7. May Fight Alzheimer’s Disease

Alzheimer’s disease is a neurological condition that affects a large part of the world’s population.

From this disease, plaques called beta-amyloid accumulate in the brain.

According to a study in rodents, olive oil is beneficial in reducing beta-amyloid plaques in brain cells.

In addition, a human study found that the Mediterranean diet helps improve brain functions.

8. May Reduce Type 2 Diabetes Risk

Olive oil is also beneficial in reducing the risk of type 2 diabetes.

According to various studies, olive oil improves blood sugar levels and insulin sensitivity.

A recent study of 418 people confirmed that olive oil reduces the risk of type 2 diabetes by 40%.

9. May Have Anti-Cancer Properties

According to some research, the Mediterranean diet reduces the risk of cancer.

The antioxidant content of olive oil combats the oxidative damage on cells caused by free radicals.

Also, many studies carried out in laboratories have shown that olive oil helps fight cancer cells.

10. Can Help Treat Rheumatoid Arthritis

Another benefit of olive oil is that it improves the symptoms of rheumatoid arthritis by reducing inflammation and fighting oxidative stress.

In turn, the effects of olive oil are more powerful when combined with fish oil, a rich source of omega-3 fatty acids.

Another study showed that olive oil improves rheumatoid arthritis symptoms such as joint pain, grip strength, and morning stiffness.

11. Has Antibacterial Properties

Olive oil provides us with nutrients that help fight harmful bacteria.

In fact, a test-tube study found that olive oil fight eight strains of bacteria. It even fights three bacteria that are resistant to drugs.

Finally, a study found that consuming 30 grams of olive oil per day helps fight the infection caused by the Helicobacter pylori bacteria.

Make Sure to Get the Right Type

To obtain all the health benefits of olive oil is essential to consume extra-virgin olive oil since it retains the antioxidants and natural compounds of the olives.

Be sure to read the labels as olive oil is often sold as extra-virgin but has been combined with other refined oils.