In addition, it also helps the cooked food to retain some nutrients that are usually lost through cooking (13, 14, 15). Â. By comparison, Extra Virgin Olive Oil is rich in beneficial antioxidants such as tocopherols and hydroxytyrosol (. Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake. Here are 11 health benefits of olive oil that are supported by scientific research. One study found that a Mediterranean diet enriched with nuts or Extra Virgin Olive Oil decreased the risk of type 2 diabetes by more than 50% (12). Olive oil is mainly made up of mostly monounsaturated fatty acids, the most important of which is called oleic acid.Oleic acid is known to be extremely heart-healthy and capable of fighting free radical damage (or oxidative stress), which has numerous health implications. It appears the active compounds in Extra Virgin Olive Oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis (hardening of the arteries) (2, 6, 7). Olive oil is composed of about 73% monounsaturated fat, and approximately 13% saturated f… It … The extra virgin olive oil is widely used in the Mediterranean diet which is noted for its ability to reduce the risk of heart disease, lower the cholesterol levels, and prevent obesity. Alzheimer’s disease is the most common neurodegenerative condition in the world. One giant review study, which included data from over 840,000 subjects, found that those who ate the most olive oil were 9% less likely to have heart issues and 11% less likely to die early compared to those who ate the least olive oil (8). The process follows high hygiene standards resulting in acidity less than 0.8%. Extra Virgin Olive Oil Benefits For Health. In comparison to regular olive oil, extra virgin olive oil (EVOO) has fewer chemicals and free radicals than regular olive oil, higher antioxidants, and plenty of good fats. An Apple a Day Keeps the Doctor Away — Fact or Fiction. Traditionally boasting low cholesterol, fewer instances of heart disease and very little obesity, the Mediterranean diet has always been defined by the liberal use of … Additionally, a human study indicated that a Mediterranean diet rich in olive oil benefitted brain function (35). They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures (. Type 2 diabetes is characterised by the reduced effectiveness of insulin, the hormone that moves glucose (sugar) out of the blood and into cells to be used as energy. The health effects of dietary fat are controversial. Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart. Studies show that cooking with Extra Virgin Olive Oil can even increase, This is because the antioxidants in Extra Virgin Olive Oil are so resistant to high heat that they donât break down and instead end up being absorbed by the cooked food. It also helps increase HDL cholesterol levels. Best quality organic extra virgin olive oil is free from any harmful chemicals or pesticides and is extracted from crushed and mixed olive fruit and packed into oil bottles after separating the oil from the pulp. Key Message: Cooking with Extra Virgin Olive Oil can help retain – and in some instances increase – the number of nutrients and antioxidants in the cooked food that would otherwise be lost or damaged. Itâs primarily made up of monounsaturated fat (approximately 73%), a heart healthy fat that is a staple of the Mediterranean diet. A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. Help stabilize blood sugar. Combine this with the high antioxidant and monounsaturated fat content in Extra Virgin Olive Oil and itâs clear why it appears to have a favourable impact on cardiovascular health. Here are 13 benefits and uses of cold pressed olive oil. Key Message: Extra Virgin Olive Oil is a rich source of antioxidants and monounsaturated fats, both of which are thought to protective cardiovascular health. This is an exciting prospect, however, more research is needed as most human studies have been relatively small in size. In one study, olive oil reduced the need for blood pressure medication by 48% (26, 27, 28). If you want to attain relief from constipation and be able to pass stools with … In terms of nutrition, extra virgin olive oil provides high levels of vitamin E and vitamin K, as well as phenols, flavonols, lignans, flavones, and a wide range of volatile acids, many of which are antioxidant in nature. However, when you consider the major factors that influence how an oil reacts to high temperatures – oxidative stability and ratio of monounsaturated fats – Extra Virgin Olive Oil is number one. One study in mice showed that a substance in olive oil can help remove these plaques (34). Extra Virgin Olive Oil could potentially protect against some cancers, at least theoretically. Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss (33). They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease (8, 9). One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation (12). A study in 25 healthy individuals showed a 22% reduction in blood sugar … In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not (15). Our website services, content, and products are for informational purposes only. Cooking with Extra Virgin Olive Oil can help retain – and in some instances increase – the number of nutrients and antioxidants in the cooked food that would otherwise be lost or damaged. This article takes a close look at the old proverb and…. One French study that compared olive oil use and stroke incidence that those who consumed the highest amounts of olive oil had a 41% lower risk of stroke. We cannot say for certain that Extra Virgin Olive Oil has anti-cancer properties, but the early evidence is promising. While virgin coconut oil has a similar oxidative stability (due to its high saturated fat content), itâs extremely low in antioxidants. © 2005-2020 Healthline Media a Red Ventures Company. Promotes brain health. Grapeseed Oil — Is It a Healthy Cooking Oil? If you have heart disease, a family history of heart disease or any other major risk factor, you may want to include plenty of extra virgin olive oil in your diet. No other kind of oil contains such massive amount of monounsaturated fat. This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk (17, 18). One of its key features is a buildup of so-called beta-amyloid plaques inside your brain cells. Key Message: Observational studies consistently show that those who eat a diet rich in Extra Virgin Olive Oil tend to live longer. that Australian certified olive oil is the highest quality in Australia when it comes to freshness and quality. Interestingly, oleocanthal is an antioxidant that forms during theÂ, of Extra Virgin Olive Oil and is not found in any other food… not even olives (. Prevents heart diseases. Key Message: Extra Virgin Olive Oil could potentially protect against some cancers, at least theoretically. Naturally moisturizes your skin. Reducing the Size of Pomace Oil Particles Increases Its Healthy Properties, Study Shows The bioaccessibility of polyphenols and the antioxidant capacity of olive pomace oil is positively affected by the micronization of its particles. In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Studies consistently link a diet high in monounsaturated fat with favourable effects on markers of cardiovascular disease (heart disease and stroke). In recent years, scientific research has confirmed that the consumption of extra virgin olive oil is tied to an abundance of health benefits, from brain fitness to heart health.. It’s a myth that olive oil is unhealthy simply because it’s a fat. On top of olive oil having the “good fat”, olive oil contains polyphenols, a powerful antioxidant that benefits the heart, the arteries, the digestive system and cancer. Extra Virgin Olive Oil Nutrition Facts. Olive oil protects against inflammation, a key driver of heart disease ( 17, 18 ). Those with the highest olive oil intake were far less likely to die early compared to those consuming the least amount of olive oil (, It makes sense that two of the places where people. Studies show that cooking with Extra Virgin Olive Oil can even increase the nutrient content of your food. people in Australia are thought to have type 2 diabetes. Observational studies consistently find that those who consume the most have a lower risk of heart disease. 9 Evidence-Based Health Benefits of Avocado Oil, Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth, Why Is Coconut Oil Good for You? But new studies actually suggest that it has several health benefits, and…. There are several things to keep in mind, including how stable these oils are when they're heated. Free radicals are molecules that cause cell damage and contribute to disease and the aging process (1). Monounsaturated fatty acids lower your bad cholesterol level and raise the good cholesterol level. Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen (11). Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries. There are a lot of different cooking oils that claim to … Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Virgin and extra virgin olive oil are extracted through cold-pressing. 10 extra virgin olive oil benefits you never knew There's far more to extra virgin olive oil than meets the eye (and tastebuds). – Icaria and Sardinia – residents eat a diet rich in Extra Virgin Olive Oil. Â. Â. Cancer is one of the most common causes of death in the world. Extra virgin olive oil is fairly nutritious. However, when cooked in Extra Virgin Olive Oil the levels of those beneficial compounds remained unchanged (16). Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high (, A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system (, How or why isn’t completely understood, but researchers suspect that the unique oleocanthal content of Extra Virgin Olive Oil may play a protective role. It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting (20, 21, 22, 23, 24, 25). Taking a tablespoon of olive oil a day, with its high antioxidant and anti-inflammatory properties, can help protect your heart and reduce the risk of … of different cooking oils that claim to be the best. More research is required to prove this with any certainty. Find out which options are healthy and why. More research is needed to determine whether olive oil in fact reduces your risk of cancer. Olive oil contains many nutrients that can inhibit or kill harmful bacteria (47). This article explains why…, Coconut oil was demonized in the past because it is high in saturated fat. Olive oil is made from pressed olives. 5. Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. If you’re looking for a healthier option, there are several vegetable oil substitutes to choose from. In addition, it also helps the cooked food to retain some nutrients that are usually lost through cooking (, For example, one study showed that when broccoli was cooked with sunflower oil or even refined olive oil, several beneficial compounds in the broccoli (such as vitamin C) were reduced. For the healthiest and most nutritious olive oil make sure to source yours locally and check for this Australian certification triangle. A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil (38). This is a detailed review of avocado oil and its health benefits. view all topics healthy benefits tips & tricks from the field recipes appetizers beverages desserts main dishes salad dressings sauces & spreads soups Vegetables & sides. Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the oxidation effects of LDL cholesterol. Observational studies consistently find that those who consume the most have a lower risk of heart disease. Kosterina Original Extra Virgin Olive Oil is farmed, harvested, and bottled to maximize polyphenol content - and all of the radical health benefits that come with it. More research is need to confirm these benefits but itâs a hopeful area. Reduces Constipation. Interestingly, populations residing in mediterranean regions have low rates of mortality (death) from heart disease. Saturated fat (coconut oil) has zero known benefits while monounsaturated fat (olive oil) appears to significantly benefit heart health in the long run. One study compared an Extra Virgin Olive Oil-enhanced Mediterranean diet with a standard low fat diet and found those on the Extra Virgin Olive Oil diet suffered less cognitive decline (loss of brain function and memory) after a 6.5 year follow up (23). Extra Virgin Olive Oil is a rich source of antioxidants and monounsaturated fats, both of which are thought to protective cardiovascular health. Studies conducted around the world have proven that eating foods rich in polyphenols can lower your blood pressure and cholesterol, improve the health of your arteries, slow the aging process, and even aid in fighting some cancers. Olive oil is one of the best ones for cooking due to its heat stability and flavor. Interestingly, oleocanthal is an antioxidant that forms during the malaxation of Extra Virgin Olive Oil and is not found in any other food… not even olives (22). Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity (36, 37). When you consider its oxidative stability, superior antioxidant contents and ratio of monounsaturated fat, as well as its diverse flavour profile, Extra Virgin Olive Oil is easily the best choice for cooking.   Â. There are 120 calories in a single tablespoon of extra virgin olive oil (EVOO), 100% of which comes from fats. Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. Itâs known that what and how we eat can influence cancer risk. Free radicals are molecules that cause cell damage and contribute to disease and the aging process (, Studies consistently link a diet high in monounsaturated fat with favourable effects on markers of cardiovascular disease (heart disease and stroke). The Surprising Truth. However, experts agree that olive oil — especially extra virgin — is good for you. What is organic extra virgin olive oil, and how is it produced? While this is due to a combination of factors, their high consumption of Extra Virgin Olive Oil is thought to be a major one (5). Safety Against Heart Diseases: The biggest benefit of extra virgin olive oil is that it controls the LDL cholesterol levels and increases HDL levels. Â. The 4 Healthiest Substitutes for Vegetable Oil, Healthy Cooking Oils — The Ultimate Guide. Emerging evidence links polyphenols and olive oil consumption to a reduced risk of bone loss in old age. Olive Oil Contains Large Amounts of Antioxidants. Even so, there is a lot of fraud on the olive oil market, as many oils that read “extra virgin” on the label have been diluted with other refined oils. Olive oil is known to aid in the digestive process. While virgin coconut oil has a similar oxidative stability (due to its high saturated fat content), itâs extremely low in antioxidants. Article citation: Fratianni F, Cozzolino R, Martignetti A, et al. The results of a recent study in 870 participants seem to support this theory. There are a wide range of well-evidenced health benefits related to Extra Virgin Olive Oil: Prevention of Overall Mortality Prevention of CVD, Coronary Heart Disease, and Myocardial Infarction Prevention of Diabetes or improved Glycaemic Control in existing Type 2 Diabetes Mellitus Share on Pinterest Extra Virgin Olive Oil is the Best Cooking Oil. In this article weâre looking at the major health benefits of adding Extra Virgin Olive Oil to your diet, based on the latest scientific evidence. But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content. A detailed guide to healthy cooking oils. Key Message: Emerging evidence links polyphenols and olive oil consumption to a reduced risk of bone loss in old age. Buying the right kind of olive oil is extremely important. Heart disease is the most common cause of death in the world (16). Extra virgin olive oil contains monounsaturated fatty acids which are termed as healthy fats. One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer.  A diet high in olive has been shown to dramatically reduce the risk of stroke in observational studies. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet. Food Sci…. Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics (48). Â. In contrast, the natural extraction process used to produce Extra Virgin Olive Oil ensures it retains all the nutrients and antioxidants from the olive fruit. Even … Apart … There are endless oil choices, including vegetable, canola, walnut, sesame, coconut, avocado, and so on. However, when cooked in Extra Virgin Olive Oil the levels of those beneficial compounds remained unchanged (. Additionally, if you use an oil regularly you must consider the known health effects of its primary fats. Stroke is the second largest killer after heart disease. By comparison, Extra Virgin Olive Oil is rich in beneficial antioxidants such as tocopherols and hydroxytyrosol (13). It’s always a good idea to read ingredients lists and check for quality certification. The oil protects LDL … The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer (40, 41). A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease (14). A number of other studies have also found similar results (9, 10). Despite the bold claims by the marketers, this oil really isn't healthy at all. These antioxidants are biologically active and may reduce your risk of chronic diseases (6, 7). Eating excessive amounts of fat causes weight gain. Extra virgin olive oil protects against heart disease via numerous mechanisms ( 16 ): Reducing inflammation. Itâs thought that the phenolic compounds present in Extra Virgin Olive Oil aid in glucose metabolism and improve the sensitivity and effectiveness of insulin. Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. Taking a tablespoon of olive oil a day, with its high antioxidant and anti-inflammatory properties, can help protect your heart and reduce the risk of disease. Observational studies consistently show that those who eat a diet rich in. Not all Extra Virgin Olive Oil is created equal. Itâs closely linked to heart disease and shares many of the same risk factors, such as high cholesterol and high blood pressure. Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s. Olive oil appears to be highly protective against type 2 diabetes. A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks (49). Grapeseed oil is the latest "heart healthy" cooking oil. Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity. The fat composition of Extra Virgin Olive Oil is also a major contributor to its healthfulness. This includes its ability to reduce blood pressure and improve healthy cholesterol levels, both of which contribute to a reduced risk of heart disease. Yet while it may have some health benefits, there are also significant drawbacks. Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids. This is especially true when compared to compounds found in more … Extra virgin olive oil is fairly nutritious. Â. For example, one study showed that when broccoli was cooked with sunflower oil or even refined olive oil, several beneficial compounds in the broccoli (such as vitamin C) were reduced. In fact, it may be the healthiest fat on the planet. Refining olive oil strips it of its vitamins, polyphenols, and other natural ingredients. However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight (29, 30, 31). Olive oil could potentially reduce the risk of Alzheimerâs disease and age-related dementia. Data shows that Australian certified olive oil is the highest quality in Australia when it comes to freshness and quality. A large epidemiological study followed over 40,000 Spanish subjects over 13.5 years. Scientifically, it has been seen that consumption of extra virgin olive oil may help in reducing the risk of Alzheimer's disease. Olive Oil contains a number of active compounds that contribute to heart health. This includes a reduction in markers of chronic  inflammation, blood pressure, cholesterol levels and blood glucose levels (. A Healthy Oil for Cooking, Is Peanut Oil Healthy? People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Extra virgin olive oil is loaded with antioxidants and healthy fats and has been shown to offer numerous health benefits. Many test-tube studies demonstrate that compounds in olive oil can fight cancer cells (42, 43). Peanut oil is a popular oil used in cooking and frying. “Not all fats are created equal,” says Molly Cleary, a registered dietician based in New York. health Extra Virgin Olive Oil + Health. Those with the highest olive oil intake were far less likely to die early compared to those consuming the least amount of olive oil (24). Still not convinced that Extra Virgin Olive Oil should be your main cooking oil? Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. Animal and human studies propose that olive oil can inhibit bone reabsorption (the breakdown of calcium) and increase bone formation. Mediterranean Diet Reduces Serum Advanced... Mediterranean Diet Reduces Serum Advanced Glycation End Products and Increases Antioxidant Defenses…, When you sign up you will be sent our free olive science and wellness e-book. Extra Virgin Olive Oil (EVOO) is the highest quality olive oil available, extracted from the olive fruit without the use of any heat or chemicals. In particular, it contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. It is used as a medicinal oil … Interestingly, populations residing in mediterranean regions have low rates of mortality (death) from heart disease. Heart disease is the number one cause of premature death worldwide. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. This includes a reduction in markers of chronic  inflammation, blood pressure, cholesterol levels and blood glucose levels (2, 3, 4). Scientists think the discovery could lead to the production of olive pomace oil with greater health benefits. The results of a recent study in 870 participants seem to support this theory. Around one million people in Australia are thought to have type 2 diabetes.   Â, A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. A small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil are essential for brain health. The relationship between olive oil and stroke risk has been studied extensively. There are a lot of different cooking oils that claim to be the best. Reduces oxidation of LDL (bad) cholesterol. It also contains monounsaturated fatty acids, which are healthy fats that assist with lowering the risk of heart disease and bad cholesterol in the bloodstream. How or why isn’t completely understood, but researchers suspect that the unique oleocanthal content of Extra Virgin Olive Oil may play a protective role. Extra Virgin Olive Oil may help improve insulin sensitivity, which can help protect against type 2 diabetes or to manage pre-existing diabetes. This liquid has been proven to be effective in battling heart diseases. Polyphenols are a type of antioxidant, and they have many health benefits. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalise blood glucose in people who already had type 2 diabetes (, These beneficial effects are even more pronounced when combined with a Mediterranean style diet. health Extra Virgin Olive Oil + Health. Olive oil, especially those rich in polyphenols such as Extra Virgin Olive Oil, may prevent bone loss with aging. People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason (39). There aren’t many micronutrients in extra virgin olive oil. All rights reserved. Therefore, examine labels carefully to ensure you’re getting real extra virgin olive oil. Check out here the various health benefits of extra virgin olive oil: 1. Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP) (2, 3). A number of other studies have also found similar results (. At the end of the day, quality extra virgin olive oil is incredibly healthy. About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids (1). All Rights Reserved. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system (20, 21). Extra Virgin Olive Oil tend to live longer. This is because the antioxidants in Extra Virgin Olive Oil are so resistant to high heat that they donât break down and instead end up being absorbed by the cooked food. Benefits Many studies have looked at the health benefits of olive oil. These findings make sense because people who use olive oil will likely be replacing other less heart healthy fats in their diet. Biochemical composition and antioxidant activity of three extra virgin olive oils from the Irpinia Province, Southern Italy. Â. Key Message: When you consider its oxidative stability, superior antioxidant contents and ratio of monounsaturated fat, as well as its diverse flavour profile, Extra Virgin Olive Oil is easily the best choice for cooking. One study found that a Mediterranean diet enriched with nuts or Extra Virgin Olive Oil decreased the risk of type 2 diabetes by more than 50% (. Key Message: Extra Virgin Olive Oil may help improve insulin sensitivity, which can help protect against type 2 diabetes or to manage pre-existing diabetes. Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high (19). Olive oil is one of the best natural moisturizers for your skin. In developed nations, stroke is the second most common cause of death, right behind heart disease (13). For this reason, it’s considered healthier than the more refined variety of olive oil. The main anti-inflammatory effects are mediated by the antioxidants. They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures (17, 18). Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways (19). Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding. Key Message:  A diet high in olive has been shown to dramatically reduce the risk of stroke in observational studies. Many varieties are available, including pure, extra virgin, or virgin olive oil. Extra virgin olive oil is the healthiest kind of olive oil because it contains natural chemical compounds known as phenols or polyphenols that provide a host of health benefits… More research is required to prove this with any certainty. Regular olive oil is refined and stripped of important nutrients and antioxidants. These beneficial effects are even more pronounced when combined with a Mediterranean style diet. 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