Extra virgin olive oil (EVOO) is one of the fundamental pillars of the Mediterranean diet, recognized not only for its delicious taste but also for its multiple health benefits. This precious oil has been used for centuries in cooking and traditional medicine, and recent studies have shown that its regular consumption can contribute to a healthier and longer life. In this article, we explain in detail how EVOO can improve your health and prevent diseases.

EVOO and Cardiovascular Health

One of the best-known benefits of extra virgin olive oil is its ability to protect the heart. EVOO is rich in monounsaturated fatty acids, mainly oleic acid, which has been shown to reduce LDL cholesterol levels (the "bad" cholesterol) and increase HDL cholesterol levels (the "good" cholesterol). This is crucial for the prevention of cardiovascular diseases, such as heart attacks and strokes.

In addition, EVOO contains polyphenols, compounds with powerful antioxidant properties that help reduce inflammation and protect arteries from oxidative damage. Regular consumption of EVOO has also been associated with better blood pressure, reducing the risk of hypertension.

Cancer Prevention

Another great benefit of extra virgin olive oil is its potential to reduce the risk of certain types of cancer. Studies have suggested that the antioxidant compounds present in EVOO, such as polyphenols and vitamin E, can inhibit the growth of cancer cells, particularly in breast cancer and colorectal cancer.

EVOO also contains oleocanthal, an anti-inflammatory compound that has been shown to have effects similar to some anti-inflammatory medications, which could help reduce the risk of cancer by slowing down chronic inflammation, a key factor in the development of the disease.

Improves Brain Health

Extra virgin olive oil also plays an important role in brain health. Recent research has linked the consumption of EVOO with a lower incidence of neurodegenerative diseases, such as Alzheimer's and Parkinson's. The polyphenols present in the oil help protect brain cells from oxidative damage and improve cognitive function.

A study published in the Journal of Alzheimer's Disease showed that consuming EVOO in a Mediterranean diet improved memory and reduced the accumulation of amyloid plaques in the brain, a determining factor in the development of Alzheimer's.

Weight Control and Metabolism

Despite being a high-calorie food, EVOO can help with weight control when consumed in appropriate amounts. Olive oil promotes a feeling of fullness, which helps reduce total food intake and, consequently, favors control of body weight. In addition, its effect on metabolism is positive, as it helps regulate blood glucose levels and improve insulin sensitivity, making it an ally in the prevention and control of type 2 diabetes.

Digestive Health

Extra virgin olive oil is also excellent for digestive health. It acts as a natural gastric protector, helping to reduce stomach acidity and prevent the occurrence of ulcers. In addition, its regular consumption can improve intestinal transit, combating constipation naturally.

Anti-Inflammatory Properties

Chronic inflammation is at the root of many modern diseases, such as diabetes, cardiovascular diseases, and cancer. EVOO contains oleocanthal, a compound with anti-inflammatory properties that acts similarly to ibuprofen, reducing inflammatory markers in the body. Consuming EVOO regularly can help reduce systemic inflammation and, therefore, protect against chronic inflammatory diseases.

How to Include More Extra Virgin Olive Oil in Your Diet

To take advantage of all the benefits of extra virgin olive oil, it is important to incorporate it regularly into your diet. Here are some ideas:

1. Dressings and vinaigrettes: EVOO is perfect for dressing salads and vegetables. Adding a drizzle of EVOO raw preserves its antioxidant properties.
2. Cooking: Although it is recommended to use it raw to maintain all its properties, EVOO is also stable to heat, so you can use it for sautéing or cooking at low temperatures.
3. Healthy breakfasts: Replace butter or margarine with a little olive oil on your toast. You can accompany it with tomato and garlic for a traditional Mediterranean breakfast.
4. Desserts: Although it may seem strange, extra virgin olive oil can be used in baking to prepare cakes and cookies, providing a mild flavor and delicious texture.

Extra virgin olive oil is a true superfood that, when consumed regularly, can improve our health in many ways. From heart protection to cancer prevention and support for brain health, its benefits are supported by numerous scientific research studies. Incorporating EVOO into your daily diet is an excellent way to take care of yourself and enjoy a healthier life.