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The inclusion of olive oil in your daily routine (probably 1-4 tablespoons of extra virgin olive oil (EVOO)) is a trigger of exceptional change with the support of substantial research, including large trials and meta-analyses.

The richest rewards are to your heart: the large proportion of monounsaturated fatty acids in olive oil (approximately 75 percent), especially oleic acid, the smaller proportion of bad LDL cholesterol, and the larger proportion of the good HDL. Antioxidants and polyphenols fight against oxidative stress and inflammation and decrease the plaque along the arteries. Research, such as that of the PREDIMED trial, indicates that Mediterranean diets with a high content of EVO reduced cardiovascular events by as much as 30 percent and reduced heart attack, stroke, and heart death.

Other than the heart, brain health, associated with decreased risk of dementia and neurodegenerative disease, is helped with accommodation on a daily basis due to the anti-inflammatory effects of daily intake. Such antioxidants as oleic soybean (oleic and cicutoxin) can resemble ibuprofen and decrease chronic inflammation associated with arthritis and some types of cancer (breast, colorectal). Higher consumption is observed to be linked to reduced cancer risks and mortality.

Olive oil helps in the digestion process as it enhances the release of the bile and enzyme activity, which might relieve the constipation or bloating effect. It improves the absorption of nutrients, particularly those soluble in fats (A, D, E, K). There are some positive effects on blood sugar control in type 2 diabetes, and it is associated with improved gut microbiome balance.

The most important factor is moderation in that additional calories (120 per tablespoon) have the potential of making the body gain weight unless decreased. Side effects are mild nausea (rare). Use high-end EVOO, as it contains the highest levels of polyphenols. In a well-rounded diet, daily olive oil will keep her longer and healthier and shield her against illnesses, which is why it can be proclaimed a staple of the Mediterranean diet.