Yep, that includes olive oil too.
It's no secret that olives pack a powerful health punch. Pressed into cooking oil
or eaten cured and whole, these little fruits are building a rep as
excellent heart helpers, but the benefits go beyond just a
cardiovascular boost. Know these major perks, and you'll want to start
living the Mediterranean way.
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1. They're the ultimate heart-healthy snack.
Olives are chock-full of monounsaturated fatty acids, a type of fat linked with lowering LDL ("bad" cholesterol)
while maintaining HDL ("good" cholesterol"). The powerful antioxidant
properties of olive polyphenols can also protect against oxidative
stress and chronic inflammation, a key initiating factor of heart
disease.
Plus, long-term evidence suggests that people who consume extra- virgin olive oil daily are at a lower risk of heart attack, high blood pressure, and cardiovascular mortality than those who don't.
2. They can improve circulation.
The plant-based compounds in olives can increase nitric oxide
production, improving vascular function by promoting blood flow to your
tissues. That's beneficial for both short-term and long-term health,
since better circulation enhances everything from sprints at the gym to
overall risk of chronic disease.
Some
types of olives can also provide up to 25% of your iron needs, an
important mineral that helps deliver oxygen to your organs.
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3. They've got anti-inflammatory benefits.
The polyphenols
found in olives can help reduce chronic inflammation by stopping organ
tissue damage before it starts. That said, olives are best known for
their primary role in Mediterranean diets, which are full of health-boosting veggies, fruit, and 100% whole grains. That's why it's important to focus on improving your diet as a whole instead of one meal or snack!
4. They may be beneficial for your bones.
Polyphenols can also improve bone mineral density by reducing degeneration. Plus, Mediterranean diets have been linked to a lower risk of fractures in older adults.
5. They can improve brain health.
Since
olives help reduce oxidative stress caused by inflammation, they also
protect the tissues of vital organs (i.e. your brain!) from harmful and
potentially irreversible damage. Another benefit: Olives contain vitamin
E, an antioxidant linked to improved cognition and reduced risk of
cognitive decline. Diets that rely on olive oil as a primary fat source
are also associated with a lower risk of Alzheimer's disease.
6. They can help you stay satisfied.
Using
extra virgin olive oil when cooking can boost satiety by providing
healthy, flavorful fats that keep you fuller, longer. One tablespoon is
about 120 calories, while 120 calories worth of olives is roughly 30
olives (depending on type and size). Snacking on the fruit also provides
dietary fiber; a cup has about 15% of what you need in a day! That
said, those on a low-sodium diet should stick with the oil version.
7. They can reduce risk of some cancers.
The
benefits of fruits and veggies make them no-brainers when it comes to
daily meals and snacks. High-antioxidant foods like olives can also
lower your chances of certain cancers, both by protecting cellular DNA (potentially preventing tumor growth) and reducing oxidative stress.
8. They may improve blood sugar.
Extra
virgin olive oil in particular could lower blood sugar as early as two
hours after a meal by aiding insulin action. The oleic acids (a
heart-healthier type of fat) and polyphenols in olives can help too.
Research indicates diets high in monounsaturated fats and antioxidants
may lessen the risk of type II diabetes.
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9. They can help you absorb other nutrients better.
Antioxidants
found many veggies and fruits are best absorbed when eaten with dietary
fat such as olives. Adding a tablespoon of olive oil to salads and
drizzling it in veggie dips can help enhance your intake of carotenoids,
which benefit your eyes and diminish long-term disease risk.
The Bottom Line
Eating
olives in addition to more vegetables and fruit results in some
significant perks, helping you achieve weight-loss goals and make a positive change that benefits your health for the long term.
