8 Things That Happen to Your Body If You Consume Olive Oil Every Day

JAKARTA - Olive oil is rich in healthy fats and compounds with anti-inflammatory and antioxidant properties that are beneficial for health. While there is still debate about fat in the diet and health, research shows that replacing saturated fats with healthy fats like olive oil is a wise choice.

Here are 8 things that happen if you consume one tablespoon of olive oil every day, as reported by Very Well Health.

1. Protects Against Heart Disease

People who consume more than half a tablespoon of olive oil daily have an 18% lower risk of coronary heart disease and a 14% lower risk of heart disease in general.

Olive oil is rich in monounsaturated fats, especially oleic acid, which can lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Its antioxidant content also helps reduce inflammation and protect cholesterol from oxidation, which can lead to hardening of the arteries. Oleic acid and other antioxidants also have the potential to lower blood pressure, a major risk factor for heart disease.

2. Helps Prevent Stroke

Olive oil can help protect against stroke by lowering blood pressure and cholesterol levels. Consuming 1.5 to 2.2 tablespoons of olive oil per day can reduce the risk of heart disease and stroke. Slightly lower consumption (more than half a tablespoon) can also potentially lower stroke risk.

Several studies have shown that people who make olive oil their primary fat source after a stroke have better recovery outcomes within three months.

3. Fights Alzheimer's Disease

The phenolic compounds in extra virgin olive oil may help prevent or manage Alzheimer's by reducing beta-amyloid plaques, abnormal protein clumps that interfere with communication between brain cells.

Olive oil may also help Alzheimer's by suppressing brain inflammation, protecting it from harmful substances, and reducing oxidative stress. However, further research is needed.

4. Reduces the Risk of Type 2 Diabetes

Higher olive oil consumption is associated with a lower risk of type 2 diabetes. Olive oil, especially extra virgin olive oil, can help control blood sugar levels in people with type 2 diabetes. This effect is thought to be due to the healthy fats and phenolic compounds in olive oil.

5. Reduces Cancer Risk

A diet rich in olive oil, plant-based foods, and fish is believed to be one of the reasons for the low cancer rates in Mediterranean communities.

Consuming high amounts of olive oil can reduce the risk of several types of cancer, including by up to 31% lower risk of general cancer, 23% lower risk of gastrointestinal cancer, 33% lower risk of breast cancer, 54% lower risk of urinary tract cancer, and 26% lower risk of upper respiratory tract cancers (lung, head, and neck).

This is because the phenolic compounds in olive oil, such as hydroxytyrosol and oleuropein, are rich in antioxidants that can protect body cells from free radical damage.

6. Helps Treat Rheumatoid Arthritis

Research shows that higher consumption of olive oil and nuts can improve inflammatory markers and reduce disease activity in people with rheumatoid arthritis (RA), especially in severe cases. Topical application of extra virgin olive oil can also help reduce inflammatory joint pain in women.

7. Reduces the Risk of Metabolic Syndrome

Metabolic syndrome is a condition that includes five major risk factors that increase the likelihood of heart disease, diabetes, and stroke: a large waist circumference, high blood pressure, high triglyceride levels, low HDL cholesterol, and high blood sugar levels.

Olive oil can help regulate blood sugar, fat metabolism, blood pressure, and inflammation, potentially reducing the risk of diabetes and heart disease. Olive oil can also support weight loss by increasing satiety and increasing food enjoyment.

8. Reduces Depression

One study showed that consuming 25 ml of olive oil per day (approximately 1.7 tablespoons) for 52 days significantly improved symptoms of major depression, although not mild to moderate depression. The Mediterranean diet and polyphenol consumption are also associated with improvements in depressive symptoms.