Olive oil, which is made by crushing olives and separating the oil from their pulp, is renowned for being the healthiest of plant oils
Olive oil’s health benefits can partly be attributed to its monounsaturated fatty acids, which contain vitamins and minerals, and polyphenols, micronutrients derived from plants.
“But it’s not just that you’re adding olive oil into the diet, but that olive oil is substituting other unhealthier fats,” says Guasch-Ferre.
Olive oil, which is made by crushing olives and separating the oil from their pulp, is renowned for being the healthiest of plant oils. One review of research found olive oil has beneficial effects on gut microbiota and heart disease, and that extra virgin olive oil can be beneficial in preventing cancer and type 2 diabetes.
Some research has found that extra virgin olive oil is associated with the most health benefits
However, some research suggests these health benefits could be partly driven by other components in the diet, rather than olive oil. One review of evidence found that the only benefit of olive oil independent of the Mediterranean diet was its ability to raise levels of beneficial cholesterol HDL.
Researchers reviewed 30 studies where participants’ diets were altered to test the effects of olive oil, and found that the Mediterranean diet led to lower glucose levels and higher LDL compared to the Western diet. Intervening that diet with olive oil, where it had a high polyphenol content, further increased HDL.
However, consuming olive oil by following the Mediterranean diet was associated with improved glucose levels, which is associated with a greater risk of developing type 2 diabetes if it is too high. It also reduced the level of triglycerides, a type of fat in the blood, and LDL cholesterol levels.
These studies tested numerous types of olive oil, but some research has found that extra virgin olive oil is associated with the most health benefits, including a possible lower risk of heart disease.
为杜编找了篇“啥油好”，以后就吃冷榨橄榄油吧，別在跟“植物油”较劲。
https://www.bbc.com/future/article/20200903-which-cooking-oil-is-the-healthiest
Olive oil, which is made by crushing olives and separating the oil from their pulp, is renowned for being the healthiest of plant oils
Olive oil’s health benefits can partly be attributed to its monounsaturated fatty acids, which contain vitamins and minerals, and polyphenols, micronutrients derived from plants.
“But it’s not just that you’re adding olive oil into the diet, but that olive oil is substituting other unhealthier fats,” says Guasch-Ferre.
Olive oil, which is made by crushing olives and separating the oil from their pulp, is renowned for being the healthiest of plant oils. One review of research found olive oil has beneficial effects on gut microbiota and heart disease, and that extra virgin olive oil can be beneficial in preventing cancer and type 2 diabetes.
Some research has found that extra virgin olive oil is associated with the most health benefits
However, some research suggests these health benefits could be partly driven by other components in the diet, rather than olive oil. One review of evidence found that the only benefit of olive oil independent of the Mediterranean diet was its ability to raise levels of beneficial cholesterol HDL.
Researchers reviewed 30 studies where participants’ diets were altered to test the effects of olive oil, and found that the Mediterranean diet led to lower glucose levels and higher LDL compared to the Western diet. Intervening that diet with olive oil, where it had a high polyphenol content, further increased HDL.
However, consuming olive oil by following the Mediterranean diet was associated with improved glucose levels, which is associated with a greater risk of developing type 2 diabetes if it is too high. It also reduced the level of triglycerides, a type of fat in the blood, and LDL cholesterol levels.
These studies tested numerous types of olive oil, but some research has found that extra virgin olive oil is associated with the most health benefits, including a possible lower risk of heart disease.
PS
近几年，俺家基本上用两种食油
extra virgin olive oil，西班牙出产的，炒菜、煮汤、凉拌。
Organic Virgin Coconut Oil, 菲律宾产的，煎面包片。
偶用豆油炸“狮子头”，过年节。
1）橄榄油
2）加拿大低酸菜籽油 Canola （不少同学担心转基因，的确大部分是转基因的，但是我不怕，主要考虑到Omega 6和Omega 3的比例比橄榄油更好）
3）非精炼椰子油 (virgin, not refined)
4）小磨香油
5）butter
link
冷轧avocado oil， 炒菜用
冷轧olive oil，salad 用
butter，做菜或面包，点心
自己炸的猪油，油炸的时候用
冷扎 coconut oil， 空口吃，抹面包，皮肤用
芝麻油， 调味用
以及所有调味品，让身体品味食品本身的味道。
the smoke point of avocado oil is higher than 482°F (250°C), while olive oil can smoke and burn at 375°F (191°C)
https://zh.m.wikipedia.org/zh-hans/脂肪酸
长链饱和脂肪酸性质稳定，且脂肪酸的饱和程度越高，碳链越长(中链MCT饱和脂肪酸不同)，燃点越高,而动物性食物中以长链饱和脂肪酸为主，所以常温下呈固态
…………
被认为过量摄取更容易导致人的心血管方面疾病