{"id":664,"date":"2022-02-04T18:51:32","date_gmt":"2022-02-04T18:51:32","guid":{"rendered":"https:\/\/cardinalcognition.com\/hmb\/?p=664"},"modified":"2022-02-04T20:03:02","modified_gmt":"2022-02-04T20:03:02","slug":"the-health-benefits-of-olive-oil-and-the-best-ways-of-using-it","status":"publish","type":"post","link":"https:\/\/cardinalcognition.com\/hmb\/2022\/02\/04\/the-health-benefits-of-olive-oil-and-the-best-ways-of-using-it\/","title":{"rendered":"The health benefits of olive oil and the best ways of using it"},"content":{"rendered":"\n

Olive oil, as we all know, is extracted from olives. It contains about 14% saturated fat, of which 11% is omega-6 and omega-3 fatty acids.<\/p>\n\n\n\n

In addition, olive oil contains a lot of monounsaturated fats, namely oleic acid in a proportion of 73%. For the oleic acid olive oil is considered to be much more beneficial than oils obtained from other plants (sunflower oil and rapeseed oil).<\/p>\n\n\n\n

Oleic acid is known for its anti-inflammatory effect and is therefore beneficial in balancing our body health and preventing cancer. The anti-inflammatory effect comes from the rich amount of oleocanthal in olive oil, which has properties similar to ibuprofen.<\/p>\n\n\n\n

\"\"
Picture by Calum Lewis<\/a> from Unsplash<\/figcaption><\/figure><\/div>\n\n\n\n

Besides the benefits of<\/em><\/strong> oleic acid, olive oil<\/em><\/strong> has many other benefits such as:<\/p>\n\n\n\n

– It is a good antioxidant, which is why it helps prevent and fight chronic diseases;<\/p>\n\n\n\n

– It is anti-inflammatory, helping to prevent the oxidation of our cholesterol and therefore prevents the appearance of many chronic diseases including heart disease, metabolic diseases, diabetes, Alzheimer’s, arthritis, and obesity.<\/p>\n\n\n\n

– It has positive effects on the nervous system and has shown good results in preventing depression and anxiety.<\/p>\n\n\n\n

– Its consumption is beneficial for the skin and hair whether we speak of internal or external use.<\/p>\n\n\n\n

Olive oil and our diet<\/strong><\/p>\n\n\n\n

Even though olive oil is a fat, it has shown that it is not a fattening food. It is fully present in the Mediterranean diets where, as OECD statistics have shown, we have a population with the highest lifespan in Europe (Spain and Italy).<\/p>\n\n\n\n

With this in mind, I recommend a simple recipe based on olive oil that you could introduce to your diet. It is inspired by Mediterranean cuisine.<\/p>\n\n\n\n

Bruschetta with olive oil and basil<\/strong><\/p>\n\n\n\n

For 6 bruschettas we will need the following ingredients<\/em><\/strong>:<\/p>\n\n\n\n

6 slices of bread 14mm thick<\/em> (I recommend using bread with cereals to widen the range of nutrients we consume)<\/p>\n\n\n\n

1 clove of garlic<\/em><\/p>\n\n\n\n

4 large basil leaves<\/em><\/p>\n\n\n\n

35g olive oil<\/em><\/p>\n\n\n\n

3 cherry tomatoes<\/em><\/p>\n\n\n\n

Preparation method:<\/em><\/strong><\/p>\n\n\n\n

Put baking paper on the baking tray, place the slices of bread.<\/p>\n\n\n\n

Now, let\u2019s prepare a sauce: grind the garlic with the basil leaves. When the garlic and the basil look like a paste add the olive oil. Mix everything very well and spread a teaspoon of this sauce on each slice of bread.<\/p>\n\n\n\n

Cut the tomatoes into small slices and place them on top of the bread.<\/p>\n\n\n\n

You can add a few small pieces of cheese, prosciutto, chorizo, or bacon, but the bruschettas are very tasty without any additives.<\/p>\n\n\n\n

Preheat the oven at 170 degrees with ventilation, and then bake the slices of bread for 7 minutes.<\/p>\n\n\n\n

When serving, you can add some more basil-flavored olive oil or plain olive oil.<\/p>\n\n\n\n

Good appetite!<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Sources: <\/strong><\/p>\n\n\n\n

Kathleen M. Zelman. (2020). Health Benefits of Olive Oil. Web Md<\/em>, https:\/\/www.webmd.com\/diet\/ss\/slideshow-health-benefits-of-olive-oil.<\/p>\n\n\n\n

Jillian Kubala. (2019). What are the health benefits of olive oil? Medical news Today<\/em>, https:\/\/www.medicalnewstoday.com\/articles\/266258.<\/p>\n\n\n\n

Joe Leech. (2018). 11 Proven Benefits of Olive Oil. healthline<\/em>, https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-olive-oil.<\/p>\n\n\n\n

OECD. (2018). Life expectancy at birth, by gender, 2018. OECD Library<\/em>, https:\/\/www.oecd-ilibrary.org\/sites\/da5bba97-en\/index.html?itemId=\/content\/component\/da5bba97-en.<\/p>\n","protected":false},"excerpt":{"rendered":"

In this article you will find the benefits of consuming olive oil and a recipe for bruschetta with olive oil.
\nTransforming olive oil into a staple food can have a positive effect on our longevity and overall health.<\/p>\n","protected":false},"author":1,"featured_media":667,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[217,603],"tags":[1068,1072,1065,1063,118,36,117,518,642,1071,1067,1066,1069,131,56,44,40,1017,1037,193,851,1070,1064],"class_list":["post-664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-ani-inflammtory-products","tag-beautiful-hair","tag-benefits-of-olive-oil","tag-bruschettas","tag-food","tag-health","tag-healthy-diet","tag-healthy-food","tag-healthy-life","tag-healthy-people","tag-hearth-health","tag-how-to-live-longer","tag-italy","tag-lifespan","tag-lifestyle","tag-longevity","tag-mental-health","tag-nutrients","tag-olive-oil","tag-people","tag-skin-health","tag-spain","tag-tasty-and-healthy"],"uagb_featured_image_src":{"full":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash.jpg",1920,1362,false],"thumbnail":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash-150x150.jpg",150,150,true],"medium":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash-300x213.jpg",300,213,true],"medium_large":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash-768x545.jpg",768,545,true],"large":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash-1024x726.jpg",1024,726,true],"1536x1536":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash-1536x1090.jpg",1536,1090,true],"2048x2048":["https:\/\/cardinalcognition.com\/hmb\/wp-content\/uploads\/2022\/02\/quin-engle-h9e9gVLA0_U-unsplash.jpg",1920,1362,false]},"uagb_author_info":{"display_name":"Doina Gavrilov, PhD","author_link":"https:\/\/cardinalcognition.com\/hmb\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"In this article you will find the benefits of consuming olive oil and a recipe for bruschetta with olive oil. Transforming olive oil into a staple food can have a positive effect on our longevity and overall health.","_links":{"self":[{"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/posts\/664","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/comments?post=664"}],"version-history":[{"count":3,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/posts\/664\/revisions"}],"predecessor-version":[{"id":673,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/posts\/664\/revisions\/673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/media\/667"}],"wp:attachment":[{"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/media?parent=664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/categories?post=664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cardinalcognition.com\/hmb\/wp-json\/wp\/v2\/tags?post=664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}