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6 Benefits of Olive Oil for Health

"Want to be healthier? Replace your cooking oil with olive oil. " Surely you've heard it often? So far, olive oil is often considered the healthiest oil that has many benefits. No wonder the price is too different from ordinary cooking oil.


This assumption is not wrong. From a medical perspective, olive oil may be effective in treating and preventing certain diseases. For example cancer, heart disease, stroke, diabetes, arthritis, and even obesity.

Olive Oil Is Healthier Than Coconut Oil


Olive oil is obtained by extraction from olives. About 24 percent of olive oil consists of saturated fat, omega 6, and omega 3 fatty acids. But the most fatty acid in olive oil is very healthy oleic acid. Oleic acid is believed to help reduce inflammation.

Olive oil has more good fat, compared to virgin coconut oil. One tablespoon of olive oil contains about 11 grams of monounsaturated fat and 1 gram of polyunsaturated fat. While one tablespoon of virgin coconut oil contains 0.1 gram monounsaturated fat and 0.25 gram polyunsaturated fat. In fact, olive oil has 5 to 10 times the amount of good fat needed by the body.

Benefits of Olive Oil for Health


Here are the various benefits of olive oil for health, including:

1. High cholesterol

The benefits of olive oil are widely known to the public is that it can reduce cholesterol. Olive oil contains a mixture of antioxidants that can reduce levels of bad cholesterol (LDL), but still maintain good cholesterol (HDL) levels in your body. If you want to try lowering cholesterol with olive oil, you can consume two tablespoons of olive oil every day. You can also mix it with a salad or use it to saute vegetables.

2. Heart disease

Research shows that the polyphenol content in olive oil plays a role in preventing heart disease. Consuming about four tablespoons of olive oil every day is said to prevent heart attacks.

3. High blood pressure

A study shows that those who are accustomed to undergo a Mediterranean diet for 4 years have lower blood pressure. This data supports the benefits of olive oil which can help control blood pressure in those at risk of heart disease.

4. Cancer Prevention

A healthy diet by increasing intake of olive oil can increase levels of antioxidants in the body. This can then have a good impact on cancer prevention. But further research is still needed to explore the benefits of olive oil on cancer prevention.

5. Prevent stroke

Some people who consume olive oil, apparently have a much lower risk of stroke than those who do not consume olive oil.

6. Avoid obesity

In addition, olive oil does not seem to gain weight and can prevent obesity. The high antioxidant content in olive oil can help processing fat in the body which can have a good impact in maintaining weight.

Pay attention to the use of olive oil for diabetics, pregnant and lactating women, as well as those who want to undergo surgery. It is better to avoid consuming olive oil in these conditions.

Types of Olive Oil


Olive oil is grouped based on the extraction process and its acidity.

  • The best type of olive oil is extra virgin olive oil. This type is extracted directly from olives. The extraction process is only through juice. So extra virgin is obtained from the first press of olives. Extra virgin acidity is only 1 percent.
  • Then there is the type of virgin olive oil. This type is also obtained from the first press of olives and has a 3 percent acid content.
  • Next is the fino type. This type is obtained from a mixture of extra virgin and virgin.
  • There is also olive oil obtained from a combination of processed virgin olive oil and extra virgin. This type is called pure.
  • The last type is light. This type has been through a filter process whose results affect the color of olive oil.
To ensure the quality of olive oil, you can try it by swallowing a few tablespoons of olive oil. High-quality olive oil will taste slightly spicy after tasting. Olive oil (except extra virgin) can be used for sauteing or roasting. Better to use olive oil directly on foods such as adding it to vegetables like making a salad. The polyphenol content in olive oil can be damaged if heated at too high a temperature.

How Long Can Olive Oil Be Used?


There are olive oil products that last three months of the production process. But there are also those that can last up to two years. Even so, the benefits will be better if you spend no more than a year. According to research, antioxidant levels in olive oil will drop dramatically after being stored for a year, even though you have saved it properly.

To get the benefits of olive oil to the maximum, you should buy olive oil which is about to run out in half a year. Store the package in a dark place, keep it away from light, and avoid heat. It is recommended to be stored in a black glass bottle. Make sure the olive oil does not change color and smell when you use it. Also pay attention to the date of production on the packaging to find out the use limit of olive oil.

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