Health benefits of olive oil in daily diet: Lower cholesterol, manage weight, prevent constipation

Olive oil is incredibly versatile, making it suitable for a wide range of culinary applications. (Image: Canva)

Olive oil, often hailed as a cornerstone of healthy Mediterranean cuisine, is not only a flavourful ingredient but also a powerhouse of health benefits. Extracted from the fruit of the olive tree, this golden liquid has been used for centuries, both in cooking and for medicinal purposes.

Rich in monounsaturated fats, particularly oleic acid, olive oil is known for its ability to improve heart health by lowering bad cholesterol levels and increasing good cholesterol levels. Moreover, its high antioxidant content, including vitamin E and polyphenols, provides additional protection against oxidative stress and inflammation. Whether drizzled over salads, used as a cooking oil, or incorporated into marinades, olive oil adds depth and richness to dishes while promoting overall well-being. Dietician Niharica Anand shares numerous health benefits of olive oil and why it is a kitchen staple.

Heart health benefits

Olive oil is high in monounsaturated fats, which are known to improve heart health by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL). This favourable lipid profile reduces the risk of heart disease, making olive oil a heart-healthy fat to include in your diet.

Anti-inflammatory properties

The anti-inflammatory compounds in olive oil, particularly oleocanthal, help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis and heart disease. Regular consumption of olive oil may alleviate these conditions, promoting overall wellness and reducing the risk of inflammatory diseases.

Rich in antioxidants

Extra virgin olive oil contains numerous antioxidants, including vitamin E and polyphenols, which combat oxidative stress. These antioxidants protect cells from damage caused by free radicals, potentially lowering the risk of chronic illnesses, such as cancer and heart disease, while supporting overall health and longevity.

Supports healthy digestion

Olive oil promotes healthy digestion by stimulating the production of digestive enzymes, which help break down food effectively. It also has a mild laxative effect, preventing constipation. By supporting gut health, olive oil contributes to overall digestive well-being and enhances nutrient absorption.

Weight management

Including olive oil in your diet can help with weight management due to its satiating effect. The healthy fats in olive oil can help you feel full longer, reducing cravings and preventing overeating. This can support a balanced diet and assist in maintaining a healthy weight.

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Improves nutrient absorption

Olive oil enhances the absorption of fat-soluble vitamins (A, D, E, and K) and beneficial antioxidants from other foods. This property ensures that your body receives the maximum nutritional value from meals, making olive oil an essential component of a nutrient-rich diet.

Versatile culinary use

Olive oil is incredibly versatile, making it suitable for a wide range of culinary applications. Whether used in salad dressings, marinades, sautéing, or baking, its rich flavour enhances various dishes. This adaptability makes olive oil a staple ingredient in both cooking and food preparation.

It may reduce the risk of chronic diseases

Regularly incorporating olive oil into your diet has reduced the risk of chronic diseases, such as type 2 diabetes and certain cancers. Its combination of healthy fats, antioxidants, and anti-inflammatory properties contributes to overall health, making it a valuable dietary choice.

Disclaimer: This article, including health and fitness advice, only provides generic information. Please don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.