Kind: captions
Language: en
today we're going to be talking about
the health benefits of having three
tablespoons of extra virgin olive oil
every single day olive oil is a
delicious healthy oil despite what you
may have heard from some people and it
not only tastes great but it is actually
good for heart health it's got research
proven benefits for your health and the
reason that olive oil is good for your
health is because it has polyphenols and
two of them that have been best studied
are called hydroxy tyrosol and oio
canol don't bother try to spell them
just know that they've actually figured
out and researchers like me are actually
um working on understanding how they
work and here's what we do know both
hydroxy tyol and ooc canol are
anti-inflammatory and they also help
your circulation they actually protect
your endothelial cells aligning of your
circulation and this allows you to lower
your risk of cardiovascular disease and
the other thing is that hydroxy thyrosol
one of these bioactives an extra virgin
olive oil actually activates Brown fat
which can improve your metabolism and
burn down harmful inflammatory visceral
fat so anti-inflammatory improves your
circulation lowers your risk of heart
disease turns down Brown fat Burns away
harmful fat and improves your metabolism
so what's ooc canol well ooc canol is a
bioactive in extra virgin olive oil that
gives the oil its peppery taste in the
back of your throat right that's part of
really really good fresh extra virgin
olive oil now both hydroxy tyol and
oleocanthal are good for the lining of
the blood vessels I told you the
endothelium and there are 32 studies in
total clinical studies that involve 841
th000 people that show that consuming
extrav virgin olive oil is associated
with a lower risk of heart disease and
stroke all right so this is the clinical
proof uh of concept now this is all to
be due to these polyphenols that improve
endothelial layers in your blood vessels
as well as your blood flow so what are
olives all right um these bioactiv are
found in olives olives are one of the
most important fruits in the
Mediterranean diet if you've ever never
seen an olive tree it actually grows in
arid uh hot weather it's got kind of a
Dusty uh uh looking uh trunk very some
olive trees are hundreds of years old
and the olives that form start off at as
green and then they ripen uh over the
course of the summer now how olive oils
are made is that olives when they're
ripe are shaken off the tree and they're
collected uh and when they're collected
they then are uh
crushed and spun and so there's a big
drum that will spin these crushed olives
and of course olives contain water in
this meat and it contains the oil so as
you spin it all the liquid comes off the
side side it gets collected uh uh in a
container and the oil floats the top
right oils lighter the water that's the
good stuff and the water actually
settles down to the bottom now the oil
actually for extraversion First Press
olive oil will actually have little bits
of the um Olive meat and that's why it's
green that's why when you get extra
virgin olive oil it looks green if you
hold it up put it into a glass and hold
it up to the light it looks green you're
actually looking at the green color with
a little bits of olives uh in it and so
first press means that uh you just press
it out uh spin it off and collect it and
you and you don't filter it that's what
First Press extra virgin olives and
those polyphenols are found in those
little floating bits that give uh extra
virgin olive oil its taste as well as
its color now a second benefit of extra
virgin olive oil comes from the fact
that it contains healthy fats now the
main fat is called oleic acid okay and
oleic acid has potent anti-inflammatory
properties all by itself so the
bioactives in uh the polyphenols are
good but the old OIC acid the healthy
fat is also anti-inflammatory all right
and it was a study clinical study done
in Japan looking at 3,000 men and women
and this was published in a journal of
epidemiology that showed that the
consumption of OIC acid correlated with
the reduction in the inflammatory marker
called C reactive protein in the blood
after taking oleic acid now extra virgin
olive oil also has a little bit of
Omega-3 polyunsaturated fatty acids and
you know Omega-3s are are healthy as
well now a third benefit of extrav
virgin olive oil is that you don't need
to consume a lot to get its benefits and
this is where the three tablespoons per
day come in now three tablespoons if you
were to actually measure it out look
like a lot of you are actually going to
take it straight but actually if you
think about it extra virgin olive oil
you Us in salad dressing uh in a dish
that actually is sauteed a little bit of
extra olive oil uh dipping it into a
piece of healthy sourdough bread uh with
for the oil for The Taste before long
you'll actually easily consume over the
course of a day three tablespoons so I
think that three tablespoons are easy to
consume in the course of the day normal
eating Mediterranean diet I would not do
shots um of of extra virgin olive oil
after all it's a fat and uh it's it's
better to actually spread it out uh in
the context of food also you can
actually enjoy it uh more and always be
careful this a fat you don't want to
over consume that uh as well now extrav
virgin olive oils a great example of
where the benefits of a food don't
increase the more you have it so more
isn't always more moderation when it
comes to food is medicine is almost
always the winning formula but
especially when it comes to Fat
including extra virgin olive oil by the
way remember I told you you spin the the
crushed olives in a drum and the fluid
is collected oil floats to the top and
the water's below well guess what some
of those polyphenols are actually found
in the olive water hydroxy tyrosol oloc
canol is found in Olive water and so if
you're actually eating the whole Olive
make sure that you're actually enjoying
the knowledge that when you actually eat
the meat and you get the juice of the
olive that's also good for you um as
well extra virgin olive oil something
else you need to know is it's great for
cooking is another way to actually get
get it into your system because most
food preparation requires a little bit
of oil in order to be able to cook and
cooking with extra Olive virgin olive
oil actually get some of the polyphenols
into your food so you get more bang for
your buck if you're cooking healthy food
and you cooking an extra virgin olive
oil the oil makes it even healthier now
there are some myths uh with with extra
virgin olive oil one of them is that you
shouldn't cook in high heat because it's
got a low smoke point look um You
probably shouldn't be cooking too often
with super high heat and you never want
oil that's actually smoking hot but
actually the smoke point of extra virgin
olive oil is about
325° to 375° depending on the quality of
the oil and guess what that overlaps
with other oils that are used for frying
like corn oil and canola oil and extra
virgin olive o much healthier than those
so what I would tell you is that don't
be afraid to cook with extra virgin
olive oil although you can actually have
a plane because the uh smoke point is
actually much higher than people
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caption below now back to the video last
thing I'm going to tell you is um how do
you get the most potent extra virgin
olive oils which ones have the most
polyphenols Well turns out there are
three olives that contain the highest
levels of polyphenols measured in extra
virgin olive oil and they come from uh
Spain Greece and Italy so if you're
looking for olive oils that actually
contain the highest amount of
polyphenols look for Spanish olive oil
pyo olives you look for Greek olive oils
called coroni olives both pyo and coroni
are pretty common olives so it's easy to
find these and in Italy if you want to
look for an Italian olive oil that's
very high in polyphenols look for more
iolo uh olives used to make the olive
oil so the best way to do this what I do
when I go shopping
for olive oil is I pick up the oil and I
actually try to look for is there
anything that says it's monovarietal
meaning only one type of olive one
variety of oliv is use monovarietal
right I look for P from Spain Cori from
Greece and much less common to find is
actually morolo from Italy from Umbria
as well okay but you can shop for all of
these online and you can just order the
monomial remember p coroni and
morolo okay now the last thing you need
to be a little careful about is is um
getting fooled by fake olive oils
there's a whole industry of pirated and
fake uh olive oils out there always look
uh on the label carefully to see um if
it actually gives you enough information
some olive oils that are really genuine
they even stamp the Harvest state of the
olives and those are the ones that you
know are actually genuine the ones that
actually are don't specify the varietals
and don't specify the dates you know
look them up online to see if there's
any reports that they might be f fake
you definitely don't want to get the
fake kind and finally when you bring
home your olive oil uh keep it in a cool
dark place bright light sunlight
actually degrades uh the polyphenols
degrades the olive oil and makes it go
bad faster so dark bottle dark place
cool environment that's the best way to
actually store your olive oil hope you
enjoyed this and thanks for watching hi
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