Is it good to eat olive oil for a long time

Long term moderate consumption of olive oil is beneficial to health, but attention should be paid to the intake and applicable population. Olive oil is rich in monounsaturated fatty acids, vitamin E, and polyphenols, which are beneficial for cardiovascular health, antioxidant properties, and blood lipid regulation.

Olive oil has a high proportion of monounsaturated fatty acids, which can help reduce low-density lipoprotein cholesterol and reduce the risk of atherosclerosis. Its vitamin E and polyphenol components can neutralize free radicals and delay cellular oxidative damage. Cold pressed extra virgin olive oil retains more active substances and is suitable for cold mixing or low-temperature cooking. The recommended daily intake is 25 to 30 grams, as excessive intake may increase calorie burden.

When frying at high temperatures, the oil fume point of olives is low, and repeated heating can easily produce harmful substances. It is recommended to choose refined olive oil or use it in combination with other high-temperature resistant oils. People with weak gastrointestinal function who consume a large amount on an empty stomach may experience discomfort, and the dosage should be adjusted according to their physical condition. Some special populations, such as patients with biliary diseases, need to control their intake of fats and oils under the guidance of a doctor.

Olive oil can be used alternately with other vegetable oils in daily diet, such as flaxseed oil, camellia oil, etc., to achieve balanced intake of fatty acids. Store in a dark and sealed manner to prevent oxidation and deterioration. Reasonable combination of dietary structure and cooking methods is necessary to fully utilize the nutritional advantages of olive oil.