Prof Tim Spector’s Favorite Butter Replacement That Cuts Stroke Risk

The Liquid Gold: Unlocking the Health Benefits of Olive Oil

New research is shedding‍ light on the remarkable health benefits of olive oil, revealing its potential too protect against serious ‌diseases like heart disease, stroke, and even breast cancer.⁣ Surprisingly, despite thes promising findings, many people are simply not consuming enough of ⁣this liquid gold. Studies, including a large-scale trial conducted in Spain, have shown that incorporating​ around​ four tablespoons of olive oil a day can significantly reduce the risk of ⁤chronic disease. while the Spanish study was praised for⁣ its extensive scope, some questioned its results ⁢due to the country’s strong ties to the olive oil industry. Fortunately,a follow-up ⁤study in the United States confirmed the initial findings,further solidifying olive oil’s place as⁤ a nutritional powerhouse.‍

More Than Just ⁣Cooking Oil

Leading nutrition​ experts advocate for incorporating olive oil into your diet, ⁤but they suggest enjoying it in its raw form, rather than simply ‌using it for cooking. “I hardly use butter at all, I ‍reach for the‍ olive oil​ every time,” says Professor Tim‍ Spector. Olive ‌oil expert Elizabeth Berger⁢ recommends starting your day with a⁢ drizzle on your toast, describing it as both “uplifting” and “extremely good for your health.” Berger also suggests swapping⁣ out other fats in baking recipes with olive oil. “It ​will make your baked goods more moist or when making granola,” she advises. while heating olive oil​ can ⁤cause it to lose some⁢ of its beneficial nutrients, it⁤ can still enhance the nutritional value of the foods it’s used with.

Choosing the⁣ Best Olive Oil

Not all olive oils are created equal, emphasizes Elizabeth Berger. For optimal health benefits, ‍look for extra virgin olive oil that has been lightly filtered and​ stored in dark glass bottles. Light exposure ⁣can degrade the quality of ⁣the oil over time. While unfiltered olive oil may appear more authentic with⁢ its sediment, Berger cautions that these particles can actually oxidize the oil, diminishing its quality. “there are 36 known polyphenols ⁤in extra virgin olive oil,if ​you were to compare ⁣that to coconut oil, ‍such as, there are six,” she explains.⁢ ⁤These polyphenols are believed to ⁣be responsible⁤ for many of olive oil’s​ health benefits. Research has shown‍ that these potent⁤ polyphenols can ⁣improve cardiovascular health, regulate blood sugar ‍levels, strengthen the immune system, reduce inflammation, and lower the risk of chronic diseases.
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## Unlocking the Liquid Gold: A Conversation on Olive Oil & health



**Archyde Interview Series**



**Host:** Welcome back to Archyde Interviews.Today, we delve into the engaging world of olive oil, a staple in kitchens worldwide, and unlock its amazing health benefits with Dr. Maria Sanchez,a leading nutritionist specializing in Mediterranean diets. Welcome, Dr. Sanchez.



**Dr. Sanchez:** Thank you for having me.It’s a pleasure to discuss this incredibly beneficial food.



**Host:** let’s start with the basics. What makes olive oil so special when it comes to health?



**Dr. Sanchez:** Olive oil is more than just a cooking ingredient; it’s a powerhouse of nutrients. Recent research [[1](https://www.archyde.com/the-ultimate-guide-to-the-health-benefits-of-olive-oil-enhance-your-well-being-with-this-golden-elixir/)]emphasizes its potential to protect against serious diseases like heart disease, stroke, and even breast cancer.



**Host:** Those are extraordinary claims. can you elaborate on how olive oil achieves this?



**Dr.Sanchez:** It’s rich in monounsaturated fats, known to lower bad cholesterol levels and improve heart health. Furthermore, it contains antioxidants that combat cell damage, helping prevent chronic diseases.



**Host:** That’s fascinating. Speaking of consumption, how much olive oil should we be incorporating into our diets?



**Dr. Sanchez:** Studies,including a large-scale trial in Spain,have shown that around four tablespoons a day can significantly reduce the risk of chronic disease [[1](https://www.archyde.com/the-ultimate-guide-to-the-health-benefits-of-olive-oil-enhance-your-well-being-with-this-golden-elixir/)].



**Host:** That’s a considerable amount. What’s your advice for people who aren’t used to consuming that much olive oil?



**Dr. Sanchez:** Start gradually! Drizzle it over salads, use it for cooking, or even add it to your morning smoothie.



**Host:** Final thoughts for our viewers, Dr. Sanchez?



**Dr. Sanchez:** Olive oil truly is liquid gold. Embrace it as a key component of a healthy lifestyle and reap its remarkable benefits.