Extra virgin olive oil helps prevent insulin resistance and liver damage linked to a high-fat diet
05/20/2021 / By Brocky Wilson / Comments
Extra virgin olive oil helps prevent insulin resistance and liver damage linked to a high-fat diet

Consuming extra virgin olive oil helps prevent insulin resistance and liver damage associated with a high-fat diet. A study by Chilean researchers attributes these effects to an antioxidant in extra virgin olive oil. Called hydroxytyrosol, the researchers suggest that this polyphenol is partly responsible for extra virgin olive oil’s health benefits.

For their study, the researchers fed mice either a high-fat or carbohydrate-rich diet. They also gave the mice on a high-fat diet either five milligrams of hydroxytyrosol or a saline solution.

After three months, the high-fat diet caused insulin resistance and fatty liver in the mice. It also increased the mice’s total cholesterol as well as “bad” low-density lipoprotein (LDL) cholesterol. The latter is harmful to your heart because it can clog your arteries and raise your risk of stroke and heart attack.

But these effects were significantly less pronounced in the mice that were fed hydroxytyrosol. This led the researchers to conclude that hydroxytyrosol in extra virgin olive oil reduces insulin resistance and protects the liver as well as the heart and brain from oxidative damage associated with a high-fat diet.

“Our results indicate that hydroxytyrosol may be a key part of the health benefits of extra virgin olive oil,” said lead author Rodrigo Valenzuela of the University of Chile.

Other health benefits of extra virgin olive oil

Extra virgin olive oil is considered by many to be the healthiest fat on the planet. Besides warding off diabetes and liver disease, this antioxidant-rich superfood also boasts the following health benefits:

  • Fights inflammation – Extra virgin olive oil is chock-full of anti-inflammatory compounds, such as hydroxytyrosol and another polyphenol called oleocanthal. Studies suggest that oleocanthal is as effective as the anti-inflammatory drug ibuprofen at relieving pain.
  • Boosts heart health – Extra virgin olive oil benefits the heart in so many ways. For starters, it helps prevent blood clotting and improves the function of the endothelium, which lines the walls of your blood vessels. In addition, it also lowers blood pressure, LDL cholesterol and inflammation in the heart.
  • Protects against cancer – The antioxidants in extra virgin olive oil ward off cancer by reducing oxidative damage. Oleic acid, for example, is highly resistant to oxidation.
  • Slows cognitive decline – A key feature of Alzheimer’s disease is the buildup of protein tangles called amyloid plaques in brain cells. Compounds in extra virgin olive oil clear these plaques to stave off Alzheimer’s. Studies also show that following a Mediterranean diet enriched with extra virgin olive oil improves brain function and lowers your risk of cognitive impairment.
  • Rich in healthy fats – Fatty foods often get the bad rap for their link to various diseases. But healthy fats like those found in extra virgin olive oil are important for overall health. These fats include oleic acid and omega-3 fatty acid.

How to incorporate extra virgin olive oil into your diet

As the Chilean study shows, incorporating extra virgin olive oil into a high-fat diet helps prevent health problems like insulin resistance and liver damage. Include this incredible oil into your meals especially if you’re following the likes of a ketogenic diet, which is high in fats and low in carbs.

Consuming more extra virgin olive oil offers a win-win situation: It keeps your heart, liver and brain strong while supporting your nutrition goals by providing plenty of beneficial fats. Here are a few ideas on how to get more extra virgin olive oil into your diet:

  1. Roast vegetables with extra virgin olive oil. This is one of the most common ways to incorporate extra virgin olive oil into your everyday diet. Simply drizzle the desired amount of olive oil over the vegetables and cook in the oven.
  2. Make a salad dressing. Mix extra virgin olive oil, vinegar, lemon, garlic, salt and pepper to make a delicious salad dressing.
  3. Bake pastries with extra virgin oil instead of butter. While cakes and pies are not the healthiest treats out there, the addition of olive oil will certainly make your next sweet treat healthier than your last.
  4. Drizzle on bread. Sprinkle extra virgin olive oil over toasted whole-grain bread for a scrumptious and filling snack.
  5. Marinate meat with extra virgin olive oil. This rich, flavorful oil is a terrific base ingredient for marinades because it enhances the flavor of its companion ingredients.

Extra virgin olive oil is an antioxidant-rich superfood that protects against various diseases, such as diabetes, liver damage, cancer and heart disease. Make this amazing oil a regular part of your diet to experience its many health benefits.

Sources:

English.NewsNationTV.com

LipidWorldBioMedCentral.com

Healthline.com

IdealNutrition.com

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