Health benefits of olive oil, part 1
Introduction The olive tree is very resistant and it is not surprising that the fruit it produces is wonderfully healthy. After all, the tree can live 1000 years or even more, and the shoots can come from the roots of a tree that was thought to be dead, giving rise to new adult trees with fruit! It’s no wonder they have been so highly regarded over the millennia.
There are many health benefits that can be obtained 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 both to its high content of monounsaturated fatty acids and its high content of antioxidant substances. It is also very rich in vitamin E.
Phenolics, which are specific chemical compounds in olive oil, appear to combat free radical build-up in the body and can also reduce oxidative damage to DNA.
Mediterranean diet The Mediterranean diet has become almost legendary for its purported health benefits and ability to prolong life. Olive oil figures heavily in the “Mediterranean diet”. Numerous investigations have shown that people living in Mediterranean regions have a longer life expectancy and a reduced 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 cancers and cardiovascular diseases is lower than in people living in Northern Europe and North America. Mediterranean populations also have a longer life expectancy in comparison.
Antioxidant benefits DHPEA-EDA is the main antioxidant found in olive oil, in virgin olive oils its contribution to the total antioxidants can reach 50%. The hardening of the arteries is due in part to reactive oxygen that acts 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 obtain an adequate supply of monounsaturated fats and much more preferably from the foods we eat rather than from 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 for 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 turns out 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 narrow from plaque formation due to thickening of the blood.
Human clinical trials have shown that replacing diets high in saturated fat with one high in monounsaturated fat, mainly olive oil, has resulted in a significant decrease in both total cholesterol and LDL or “bad” cholesterol in particular. . LDL is the type of cholesterol that builds up in the arteries and causes 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 your risk of heart disease by increasing your 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 is possible to consume too much olive oil, as taking more than a couple of tablespoons in a meal can increase the damage of cholesterol free radicals.