Top 10 Extra Virgin Olive Oil Health Benefits

Multiple studies have explored the health benefits of extra virgin olive oil. Isn't it nice that something that tastes so good is also really good for you? 

People who ate more than half a tablespoon of olive oil per day had a 19% lower risk of death from any cause over a 28-year period as compared with those who rarely or never consumed olive oil, according to a recent Harvard study. 

Get this:  "Among people who replaced butter, margarine, or mayonnaise with olive oil, the death rate was as much as 34% lower than that of people who didn’t substitute olive oil for those fats."

Wow.

Extra virgin olive oil from the Valley of Sorek in Israel is especially good because the sandy soil and hot sun make the olives particularly potent.  This process is called xenohormesis.  

Here are the top 10 reasons why you should make extra virgin olive oil a part of your diet:

1. Heart health: Olive oil consumption is associated with a a reduction in blood pressure and an improvement in arterial stiffness in people with high blood pressure, a reduction in the formation of blood clots and an improvement in markers of inflammation in people with high blood pressure, AND a drop in LDL (bad) cholesterol, and an increase in HDL (good) cholesterol and a lower risk of heart disease.  

2. Cancer prevention: Some studies have suggested that the antioxidants in extra virgin olive oil may help protect against certain types of cancer, such as breast and colon cancer. 

3. Weight management: research has shown that olive oil consumption was associated with a reduction in body weight and waist size. This might be because food tastes more satisfying when prepared with delicious olive oil!

4. Diabetes management: Extra virgin olive oil may help improve insulin sensitivity and blood sugar control in people with diabetes.
   
    

5. Brain health: Some research suggests that the monounsaturated fats in extra virgin olive oil may protect against cognitive decline and improve memory and cognitive function. 

6. Inflammation reduction: Extra virgin olive oil contains anti-inflammatory compounds which may be helpful for conditions such as arthritis and asthma. 

7. Digestive health: Extra virgin olive oil may help improve digestion and reduce the risk of constipation. Try a shot of olive oil a day mixed with home-made yogurt - delicious and feels great!

8. Skin health: The antioxidants in extra virgin olive oil may help improve skin health by protecting against sun damage and reducing the appearance of wrinkles.  Research has shown that olive oil consumption is associated with improved skin elasticity and hydration in postmenopausal women. If you have dry skin you can also use olive oil after a bedtime shower as a moisturizer.

9. Bone health: Extra virgin olive oil may help improve bone density and reduce the risk of osteoporosis.

10. Stress reduction: Some research suggests that the monounsaturated fats in extra virgin olive oil may help reduce stress and improve mood.