Audio Transcript Auto-generated
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Hello. Welcome back to health score, and today we are
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focused on nutrition.
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We're in the category of foods to eat, and we're
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talking about extra virgin olive oil recommendation.
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Heat two tablespoons.
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Excuse me, three tablespoons of extra virgin olive oil daily.
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The evidence for this comes from a large study that
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showed three tablespoons of extra virgin olive oil a day
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results in almost a 20% decrease in premature death.
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How does this work?
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Well, there are several components in extra virgin olive oil
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that are considered to be the effective components for reducing
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premature death.
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Extra novel is can consist of mono unsaturated fats, which
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arm or stable, less prone to oxidation and also phenolic
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compounds, which are antioxidants in themselves.
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So extra virgin olive oil is purported to decrease inflammation.
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It decreases cholesterol buildup or are throw Genesis pathogenesis in
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the arteries, and it also reduces oxidative stress.
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Oxidative stress is caused by free radicals, um, which are
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produced as a normal part of cell metabolism and which
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can damage cells.
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Foods that are high in antioxidants like phenolic compounds and
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extra virgin olive oil can neutralize the damage caused by
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these free radicals and and reduce oxidative stress on cells,
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which leads to lower risks of chronic disease and inflammation.
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Now it's important to note that it's the antioxidants in
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extra virgin olive oil that have so much of the
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benefit. This study that I reference in the beginning compared
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people who ate just common olive oil with that with
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the patients who ate extra virgin, although which has many
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more antioxidants and health benefits, were not seen in the
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group to the same extent, um as they were for
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the ones eating extra virgin olive oil.
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So when you're selecting all boil, it should be the
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extroverted variety to ensure you're getting the maximum amount of
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phenolic compounds, the antioxidants that are the beneficial component of
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olive oil.
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So how do you achieve this goal?
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Well, it's easy.
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It tastes great.
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The way I do it is two tablespoons of extra
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virgin olive oil, which I combined with balsamic vinegar and
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put on has a salad dressing for lunch every day.
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And then when I'm cooking, I start on medium heat
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with extra virgin olive oil one tablespoon and add garlic,
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onions and then my vegetables and plant based protein or
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seafood to a sawtek.
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The point.
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The important thing to note is that extra virgin olive
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oil has a low smoke temperature over 350 degrees.
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It will start to oxidize, and so you wanna cook
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on medium or medium low heat.
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If you are using extra virgin olive oil.
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If you're using higher heats than you want to, add
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the extra virgin olive oil at the end when and
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turn down the heat before adding the extra version.
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All well, you don't want your extra virgin olive I'll
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to smoke.
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So I've talked about the value of extra virgin olive
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oil. The recommendation to eat three tablespoons per day.
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How exploration of oil is distinct from just plain olive
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oil in its high proportion of phenolic compounds.
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Antioxidants that reduce inflammation, plaque buildup in oxidative stress and
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cells. I talked about how I personally get extra virgin
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olive oil, three tablespoons of date and salad and as
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a sock.
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I hope this recommendation eyes clear and you're able to
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adopt these changes.
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Who wish you the best of luck in your health
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journey? Thank you