Introduction The olive tree is very hardy and it really comes as no surprise that the fruit it produces is wonderfully healthy. After all, the tree can live for 1000 years or even more, and sprouts can come from the roots of a tree thought to be dead giving rise to new adult fruit trees. No wonder they have been so highly regarded for millennia.
There are many health benefits to be gained from olive oil and it is not a commonly allergenic food, which means that most people will be able to consume it. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidant substances. It is also very high in vitamin E.
Phenolics, which are specific chemical compounds in olive oil, appear to combat the buildup of free radicals in the body and may also reduce oxidative damage to DNA.
Mediterranean diet The Mediterranean diet has become almost legendary for its purported health benefits and its ability to prolong life. Olive oil occupies a prominent place in the “Mediterranean diet”. Extensive research has shown that people living in the Mediterranean regions have a longer life expectancy and a lower risk of certain chronic diseases compared to other groups of people. All this despite what is considered a high-fat diet.
More specifically, it has been conclusively shown that among Mediterranean populations the incidence of degenerative diseases such as certain types of cancer and cardiovascular diseases is lower than among people living in northern Europe and North America. Mediterranean populations also have a higher life expectancy in comparison.
antioxidant benefits DHPEA-EDA is the main antioxidant found in olive oil, in virgin olive oils its contribution to total antioxidants can reach 50%. The hardening of the arteries is caused in part by reactive oxygen acting on bad cholesterol (LDL). Portuguese researchers have shown that DHPEA-EDA is very effective in protecting red blood cells from this damage.
Cholesterol levels and heart disease It is essential that the body gets an adequate supply of monounsaturated fats, and most preferably from the foods we eat rather than supplements. 2 essential fatty acids are alpha-linolenic acid (omega-3 fatty acid) and linoleic acid (omega-6 fatty acid), both contained in olive oil.
Both fats are essential to our health and the recommended ratio of Omega 6 to Omega 3 that we should consume is set at 10 to 1 by the US Dietary Reference Intakes and it happens to be exactly the same ratio found in the US Dietary Reference Intakes. Olives. Although other researchers recommend Omega 6 to Omega 3 ratios more like 4 to 1.
Omega 3 oils help prevent blood cells from sticking together and increase blood flow. This is important because heart attacks and strokes are caused by blood clots that collect in the arteries of the heart or brain. These arteries become narrowed by the formation of plaques due to the thickening of the blood.
Human clinical trials have shown that replacing diets high in saturated fat with one high in monounsaturated fat, mainly from olive oil, has resulted in a significant decrease in both total cholesterol and, in particular, LDL or “bad” cholesterol. “. LDL is the type of cholesterol known to build up in the arteries and cause atherosclerosis, the hardening and narrowing of the arteries that can lead to blockages and coronary heart disease or stroke.
A study carried out in Spain showed that there was an 82% lower risk of suffering a heart attack among those who consumed more olive oil.
other fats In contrast, saturated and trans fats increase the risk of heart disease by raising total and LDL cholesterol levels. Examples of trans fats are butter, animal fats, tropical oils, and partially hydrogenated oils.
Just keep in mind that it’s possible to consume too much olive oil, as taking more than a couple tablespoons at a meal can increase cholesterol free radical damage.