The health effects of dietary fat are controversial.

However, experts agree that olive oil especially extra virgin - is good for you.

Here are 11 health benefits of olive oil that are supported by scientific research.

1. Olive oil is rich in healthy monousaturated fats.

Olive oil is the natural oil extracted from olives, the fruit of the olive tree.

About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids (1). But predominant fatty acid in olive oil is a monousaturated fat called oleic acid, making up 73% of the total oil content.

Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer ( 2,3,4,5 ).

Monousaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.

2. Olive oil contains large amount of antioxidants.

Extra virgin olive oil is fairly nutritious. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants.

Summary

Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.

3. Olive oil has strong anti-inflammatory properties.

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.

Summary

Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal.

4. Olive oil may help prevent strokes.

Stroke is caused by a disturbance of blood flow to the brain, either due to a blood clot or bleeding.

The relationship between olive oil and stroke risk has been studies extensively.

A large review of studies in 841,000 people found that olive oil was the only source of monousaturated fats associated with a reduced risk of stroke and heart disease.

Summary

Several large studies demonstrate that people who consume oil have a much lower risk of stroke, the second biggest killer in developed countries.

5. Olive is protective against heart disease.

Heart disease is the most common cause of death in the world (16 ).

Summary

Extra virgin olive has numerous benefits for heart health. It lower blood pressure, protects "bad" LDL cholesterol particles from oxidation and improves the function of blood vessels.

6. Olive oil is not associated with weight gain and obesity.

Eating excessive amount of fat causes weight gain.

In a 30 - month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight.

Summary

Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.

7. Olive oil may fight Alzheimer's disease.

Alzheimer's disease is the most common neurodegenerative condition in the world.

One study in mice showed that a substance in olive oil can help remove these plaques.

Summary

Some studies suggest that olive oil may combat Alzheimer's disease, but more research is needed.

8. Olive may reduce type 2 diabetes risk .

Olive oil appears to be highly protectives against type 2 diabetes. In this study, Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.

Summary

Both observational studies and clinical trials suggest that olive oil, combined with a Mediterranean diet, can reduce your risk of type 2 diabetes.

9. The antioxidants in olive oil have anti - cancer properties.

Summary

Preliminary evidence suggests that olive oil may reduce cancer risk, but further studies are needed.

10. Olive oil can help rheumatoid arthritis.

Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.

In one study olive and fish oil significantly improved handgrip strength, joint pain and morning stiffness in people with rheumatoid arthritis.

Summary

Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.

11. Olive oil has antibacterial properties.

Olive oil contains many nutrients that can inhibit or kill harmful bacteria.

Summary

Extra virgin olive oil has antibacterial properties and has been found to be particularly effective against helicobacter pylori, a type of bacterium that can cause stomach Ulcers and stomach cancer.