Extra-virgin olive oil is the foundation of the Mediterranean diet. It has always been considered the healthiest of oils. That’s why it should be one of the most commonly used ingredients in the kitchen – especially salads. It has an excellent fruity taste to add a special flavor. Alone, or with vinegar or lemon juice, it’s the ideal dressing. There’s no need for other types of condiments such as sauces, butter or yogurt. What’s more, it’s a real natural dietary supplement. “It ensures good fats, vitamins and antioxidants that promote health and prevent many diseases. From cardiovascular benefits to tumors,” explains nutritionist Nicoletta Bocchino.
To get the maximum benefits from it, it’s best to choose cold-pressed olive oil. “It’s richer in nutritional and organoleptic properties,” she adds. To best preserve the oil you should always keep it sealed in a dark glass bottle in cool places. “Heat can cause oxidation and ruin the product,” Bocchino points out. Another tip is to be aware of the amount you consume. “To benefit from all its virtues it’s best to limit yourself to 2-3 tablespoons a day. Extra-virgin olive oil has a lot of calories: one tablespoon contains about 90,” the expert warns.
It maintains a healthy heart and arteries
Extra-virgin olive oil helps reduce the risk of suffering from cardiovascular diseases. “It’s rich in valuable antioxidants, including polyphenols that help reduce the accumulation of triglycerides and bad cholesterol in the blood, responsible for heart attack and stroke. They also promote the levels of ‘good’ cholesterol,” Bocchino says. It also contains many “good” fats for heart and artery health. “It provides good amounts of Omega 3 and Omega 6, which have an anti-inflammatory action. They regulate blood pressure and promote the smooth functioning of circulation.”
It protects the brain
Extra-virgin olive oil is particularly rich in essential fatty acids, which are also good for the brain. “They act like real ‘anti-rust’ substances on neurons, the brain cells. They prevent their degeneration and promote cognitive function,” added the expert.
It combats aging
Extra-virgin olive oil is a great anti-aging ally. “It has a large variety of antioxidants that block the damaging effects of free radicals, which are responsible for the aging of tissues. It is especially rich in vitamin E and polyphenols. These substances have a real protective effect on the body,” the expert concludes.