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WELLNESS / Olive oil: Can it increase you Lifespan?

Olive oil: Can it increase you Lifespan?

Olive oil has many health benefits even when consumed in smaller amounts.

Why does olive oil work to reduce the risk of many diseases?
One reason is that olive oil is high in monounsaturated fatty acids. Monounsaturated fats help lower your "bad" LDL cholesterol when substituted for saturated fat. Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil's main anti-inflammatory effects are from antioxidants, including oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug. In addition, the antioxidants in olive oil can reduce oxidative damage due to free radicals, believed to be one driver of cancer. Research has also shown that oleic acid, which is the main fatty acid in olive oil, can reduce levels of inflammatory markers such as C-reactive protein (CRP).

Tips for using olive oil in your daily meals
- Extra virgin olive oil can be expensive. So for cooking and baking, use virgin olive oil. Save the extra virgin olive oil to use in making a salad dressing, dipping bread, preparing a sauce, or when using as a finishing oil.
- Serve olive oil at the table. Instead of using butter or margarine on your bread, dip it in olive oil.
- Use olive oil as your base in a salad dressing. Try this recipe: 3/4 cup extra virgin olive oil, 1/4 cup red wine vinegar or apple cider vinegar, 1 tsp grainy mustard, 1 crushed garlic clove, 1 tsp honey, 1/4 tsp salt, 1/4 tsp pepper. Combine all ingredients in a small jar and shake well.
- Use olive oil in stir-frying, pan-frying, and roasting vegetables, fish, and chicken.
- Use olive oil as a finishing oil: drizzle into creamy soups, mix into homemade hummus, add to whole-grain bowls or whole-grain side dishes.
- Make a pesto sauce for whole-grain pasta or to spread on whole-grain crackers or bread. Try this recipe: In a food processor, add 2 cups fresh basil leaves and 1/2 cup pine nuts and pulse. Add 3 minced garlic cloves and 1/2 cup grated parmesan cheese. Pulse a few more times. Slowly pour in 1/2 cup olive oil and keep the processor running for about 1 minute. Turn off, scrape down sides, add 1 tablespoon fresh lemon juice, and salt and pepper to taste.

Olive oil has strong research to demonstrate health benefits — but most importantly, it tastes delicious and can enhance the flavor of many family dishes.