In one study, olive oil reduced the need for blood pressure medication by 48% ( 26, 27, 28).ĭozens - if not hundreds - of studies indicate that extra virgin olive oil has powerful benefits for your heart. Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting ( 20, 21, 22, 23, 24, 25). This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk ( 17, 18).Įxtra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways ( 19). Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries. Heart disease is the most common cause of death in the world ( 16). These include oleic acid as well as the antioxidant oleocanthal. One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation ( 12). Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP) ( 2, 3). Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen ( 11). Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug ( 10). The main anti-inflammatory effects are mediated by the antioxidants. Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.Įxtra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
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