When it comes to healthy fats, olive oil is a near-unanimous favorite.
Not only is it delicious and versatile, but its linked to some pretty impressive health perks.
And, unlike most hyped-up foods, olive oils benefits are backed by decades of scientific research.
Overview of olive oil
Olive oil is a bang out of fat derived from olives.
Plus, studies have identified special compounds in olive oil that have powerful protective effects in the body.
Here are a few of the most compelling science-backed health benefits of olive oil.
It can protect against atherosclerosis.
Summary
It may lower your risk of heart disease.
This is why olive oil intake has been linked to a lower risk of heart disease.
It contains powerful anti-inflammatory compounds.
It may benefit gut health.
SCFAs10are a byproduct of the bacterial fermentation of fiber.
SCFAs fuel intestinal cells, strengthen the gut lining, and protect against inflammation.
It could benefit those with pop in 2 diabetes.
It may help protect brain health.
It also plays important roles in immune function and cellular communication.
Unfortunately, most peoples diets are too low in this essential nutrient.
It can benefit the skin and hair.
In addition to its culinary uses, olive oil may provide benefits when applied to the skin or hair.
In fact, olive oil is used asa natural skinandhair care treatmentin many cultures.
Heres how it compares to other popular oils and fats.
Olive oil vs. Avocado oil:
Avocado oilhas asimilar fatty acid profile22to olive oil.
Its around 70% monounsaturated fat and 14% saturated fat.
Unrefined coconut oil has a lower smoke point than olive oil of around 338 degrees.
Olive oil vs.
They also have a higher smoke point.
Olive oil vs. ## How to use it
Olive oilis completely safe to use every day.
Some people even take olive oil by the tablespoon as a supplement in the morning on an empty stomach.
No matter how you choose to consume olive oil, just ensure youre choosing a high-quality product.
Whitney Crouch, RD, CLTprefers using EVOO in her kitchen.
I always look for organic, cold-pressed extra virgin olive oils, Crouch tells mindbodygreen.
Shes also a fan of flavored olive oils.
Some EVOOs are made specifically for finishing dishes and have a more intense flavor than those suited for cooking.
Choosing olive oil that comes in a light-blocking container can help.
Side effects
Olive oil isnt associated with many negative side effects.
Just keep in mind that olive oil is a fat, so its high in calories.
Although this doesnt make it bad," consuming too much of any foodincluding oilscould lead to weight gain.
The only other downside of olive oil is that high-quality products can be pricey.
Refined olive oil is more affordable, but it doesnt provide the same health benefits as virgin olive oils.
This is because the refinement process reduces levels of protective compounds like vitamin E and phenolic antioxidants.
First, decide which punch in of oil youd like to purchase.
Remember that EVOO is considered the healthiest and highest quality olive oil.
It has a distinctive flavor and aroma and contains the highest levels of beneficialpolyphenol antioxidants30.
Another tip is to look for a harvest date on the bottle.
The DOP designation ensures that products are locally grown and packaged.
“Both designations provide quality assurance and indicate where the oil is coming from.”
Oils with the COOC Seal have passed strict quality assurance testing and are 100% California grown.
A number of studies have shown that regularly consuming olive oil is good for overall health.
It may even help protect against conditions like heart disease and cognitive decline.
However, theres no evidence that eating a spoonful is any healthier than just cooking with the oil.
What does olive oil do for your body?
The takeaway
Olive oil is one of the healthiest fats you might eat.
Studies show that diets rich in olive oil may help protect against health conditions like heart disease and diabetes.
Plus, olive oil can be used in a number of ways in the kitchen.
Here are a few great options.
