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You might have heard about the health benefits of olive oil. For instance, the Mediterranean diet, which has recently been growing in popularity, is largely based on dishes that include olive oil and touted for its ability to reduce rates of cardiovascular disease and cancer. So why is olive oil a sought-after commodity and what exactly are the health benefits that come with consumption? Let’s find out.

Unless you’ve been living under a rock, you’ve probably heard a little bit about the health benefits of olive oil. The now-popular Mediterranean diet, touted for its ability to reduce rates of cardiovascular disease and cancer, is largely based on dishes that include olive oil. Wondering just what, exactly, has been proven about the health benefits of olive oil? Here’s what you need to know:

It’s Anti-inflammatory

Recently, more and more researchers and health professionals have been studying the effects of chronic inflammation, which seems to be caused in large part by our modern diet of processed foods. Chronic inflammation throughout the body has been linked to allergies, joint problems, heart issues, and even cancers.

Olive oil seems to be an anti-inflammatory substance that can reduce inflammation throughout the body’s systems. According to the journal Anti-inflammatory & Anti-allergy Agents in Medicinal Chemistry, the substance oleocanthal in olive oil is what has this effect and what makes the Mediterranean diet so helpful against inflammation.

According to much of the current research, it seems that this anti-inflammatory property of olive oil is the biggest reason it has so many other health benefits, such as reducing cancer risks, reducing heart disease, and reducing the risk of stroke.

Reduces Risk of Stroke

Because of its anti-inflammatory properties, olive oil may reduce the risk of stroke in older adults. One study published in Neurology in 2011 showed that older adults who regularly consumed olive oil were at less risk of stroke.

Improves Brain Function

According to one recent study in Dementia & Geriatric Cognitive Disorders, olive oil is beneficial for Alzheimer’s patients and others with cognitive problems. While the study results don’t prove that olive oil is a cure-all for cognitive diseases, regular consumption of olive oil can, it seems, reduce the rate of decline that patients experience from Alzheimer’s and similar diseases.

Reduces Cancer Risk

Olive oil is packed with antioxidants which have been shown to reduce overall risk of cancer. According to one review in Nutrition

Reviews, olive oil helps prevent cancer and can help reduce the rate at which established cancers grow. In fact, some ongoing studies are pointing towards compounds in olive oil as potential cancer treatments down the road!

Reduces Weight

When used as part of an overall healthy Mediterranean style diet, olive oil can help reduce weight. One study in the European Journal of Clinical Nutrition showed that over three years, those on a Mediterranean diet containing lots of olive oil lost more weight than those on a more traditional low-fat weight loss diet. Olive oil can actually help your body lose more fat than if you’re using an unsatisfying low-fat or fat-free diet!

Aids Joint Function

Since inflammation is the cause of arthritis and similar joint conditions, the anti-inflammatory properties of olive oil can help combat these conditions, as well as the pain that is often associated with them. A diet high in olive oil can reduce risk of joint problems and even help ease problems you may already be experiencing.

Using More Olive Oil

Now that you know all about the health benefits of olive oil, how will you incorporate more of it into your diet? Here are a few ideas to get you started so that you can experience all these health benefits of olive oil:

• Instead of spreading your side or appetizer bread with butter or margarine, dip it in olive oil. You can make this even more delicious by using herbed olive oil. Buy it from the store or make it yourself by crushing a few fresh herbs and letting them sit in the olive oil for a couple of hours before dinner.

• Use olive oil for sautéing and grilling meats and vegetables. You can also make marinades out of olive oil, herbs, and spices that will keep your meats moist while grilling or broiling.

• Use a blend of olive oil and vinegar on your salads instead of using salad dressing.

• Pop your popcorn in olive oil for a healthy, low calorie snack in the evenings or afternoons.

• Toss cooked pasta in olive oil and herbs and top with sautéed vegetables for an easy, healthy meal.

A traditional Mediterranean diet that would be naturally rich in olive oil doesn’t worry too much about calorie count, but you should keep in mind that olive oil, just like other fats, is calorie dense. A little bit goes a long way! You should be especially careful about dipping breads in olive oil.

Keeping Your Olive Oil Healthy

One thing you should know about olive oil is that it’s a relatively unstable oil. It’s not fantastic for cooking things long-term at high heats. Also, olive oil can break down when exposed to too much light and heat, so store your olive oil in a room-temperature cupboard or in the fridge to keep it in the best possible shape.

The type of olive oil you choose is also important. Virgin and extra virgin olive oil are less processed, which means it contains more of the antioxidants and healthy compounds that give olive oil its many health benefits. Unless you really need the light taste of regular olive oil, opt for virgin or extra virgin every time!

Incorporating olive oil into your diet is definitely worth your while from a health perspective.

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