There is a lot of confusion around which cooking oil is the best for your health. Every supermarket carries a wide of variety of oils, each of which often has their own subtypes: virgin, cold-pressed, blended and, of course, extra virgin. Extra virgin contains the best fat for the heart, giving it surprising and amazing health benefits.
Extra Virgin Olive Oil: What is it?
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Extra virgin olive oil is extracted from crushed olives and extracts of fresh juice. Unrefined, this is actually the highest-quality and best type of olive oil you can buy. Because of the process it undergone, the natural flavor of olives and other ingredients is preserved, and its oleic acid level is lower than any other olive oil varieties. Moreover, the vitamins and minerals present in extra virgin olive oil are much higher than other types.
FDA states that consuming 2 tbsp. per day, lowers the risk of heart disease. This is attributed to its monounsaturated fat contents and polyphenols, which serve as antioxidants. This antioxidant helps reduce the stress throughout the body.
Extra Virgin Olive Oil: How to Use It
When choosing an extra virgin olive oil, go for one with a golden-green colour and slight peppery taste. It has a lower smoke point than other oils, meaning it is easier to burn it at a low temperature and not suitable for cooking over high heat.
Some suggest that extra virgin olive oil only be utilized for cold or raw cooking, a perfect salad dressing, dip and ingredient to make bread. If you’re wanting to expend your oil varieties, extra virgin coconut oil is also suitable for light sautéing.
Health Benefits of Extra Virgin Olive Oil
There are many health benefits of extra virgin olive oil, including the following:
Defense Against Cardiovascular Diseases. As we age, our heart begins to deteriorate. It is natural and inevitable. However, research says that the endothelial function of arteries in older people can be enhanced increased consumption of monounsaturated fats, the type of fat present in extra virgin olive oil.
Reduced Blood Pressure. Research has shown that extra virgin olive oil can help reduce both diastolic and systolic blood pressure. A certain study illustrates that four tbsp. of per day can reduce the need for blood pressure medication. This is what makes extra virgin olive oil the best kind of fat for the heart.
Lower Cholesterol. Studies show that you can reduce cholesterol by consuming 2 tbsp. extra virgin olive oil every day. This reduces triglycerides and LDL cholesterol while helping mend HDL cholesterol, thus improving the balance of the two cholesterol types.
Reduce Cognitive Decline. The polyphenol found in olive oil is perfect for reducing intellectual degeneration. It also helps combat the oxidative stress of aging.
Ease Depression. Research has stated that a diet plan rich in extra virgin olive oil can help ease depression and help against mental illnesses.
Prevent Stroke. Olive oil has been shown to contain properties which reduce the risk of stroke.
Avert Skin Cancer. Olive oil has properties that contribute to the prevention of dangerous ailments such as skin cancer. For example, the antioxidants in extra virgin olive oil can help skin combat oxidation from the sun.
Prevent Osteoporosis. One of the biggest benefits of extra virgin olive oil is that it helps improve bone calcification and mineralization. It also helps the body to absorb calcium.
Plummeting the Risk of Diabetes. You can reverse diabetes with a diet plan rich in soluble fiber from vegetables and fruits, monounsaturated fats such as those found in extra virgin olive oil, low saturated fats and restrained carbohydrates. This helps regulate blood sugar and improves sensitivity to insulin.
Preventing Obesity. Including extra virgin olive oil in your diet plan is a good idea if you’re trying to prevent obesity. This is because it improves satiety, which averts nutrient snacking on those high-calorie foods which cause obesity.
Oxidative Stress. The vitamin E found in olive oil helps protect the body from harmful toxins. Over time, oxidative stress can eventually lead to cancer, but regular (daily) consumption of olive oil helps combat this.
With elements affecting the whole body, the health benefits of extra virgin olive oil are not limited to the heart, but it is undeniable that extra virgin oil is the best kind for heart health. Its adverse effect on the human body is so surprising and amazing!