While we have always been taught that fats are bad for us, and typical they are, there is one fat that we absolutely need. Not only does this fat help with weight loss, inflammation, gut health and so much more, it can do wonders for your heart.
It’s not magic, it’s science and nutrition, and it is found in extra virgin olive oil.
Let’s take a look at how olive oil and the Mediterranean diet may help prevent and reverse cardiovascular diseases
Spoiler alert: eating just two tablespoons of extra virgin olive can already do so much when it comes to maintaining a healthy heart and so many other incredible benefits that most people don’t know.
But first let’s take a look at how researchers figured it out.
Olive Oil Usage Throughout History
Olive oil has been produced and consumed for thousands of years, with evidence of its use dating back to ancient civilizations such as the Minoans, Egyptians, and Greeks.
It is estimated that the cultivation of olives and the production of olive oil date back more than 6,000 years, making it one of the oldest agricultural products still in use today.
In fact, olive trees can live for centuries, with some trees in the Mediterranean region believed to be over a thousand years old.
What Exactly Is Olive Oil Composed Of?
Olive oil is a complex mixture of different compounds, including fatty acids, antioxidants, and other minor components. Here are the major components of olive oil:
Fatty acids: Olive oil is mainly composed of monounsaturated fatty acids (MUFA), particularly oleic acid, which makes up about 55-83% of the total fatty acids in the oil.
Other fatty acids found in smaller amounts include palmitic, stearic, linoleic, and alpha-linolenic acids.
Olive oil contains several antioxidants, including phenolic compounds, tocopherols (vitamin E), and carotenoids. These antioxidants have been shown to have anti-inflammatory and anti-cancer properties and may help protect against oxidative damage.
Olive oil also contains other minor components, such as squalene, phytosterols, and terpenoids, which contribute to the oil's flavor, aroma, and health benefits.
The composition of olive oil can vary depending on factors such as the olive variety, climate, soil, and harvesting methods.
Extra-virgin olive oil, which is made by cold-pressing the olives without the use of heat or chemicals, is considered the highest quality and most nutritious form of olive oil, as it retains the most antioxidants and other beneficial compounds.
What Makes Extra Virgin Olive Oil Good for Heart Disease
The mechanism of action by which virgin olive oil, as part of the Mediterranean diet, prevents cardiovascular disorders is complex and multifactorial. Here are some of the ways that virgin olive oil may exert its cardioprotective effects:
- It improves blood lipid profile: Virgin olive oil is rich in monounsaturated fatty acids (MUFA), particularly oleic acid, which can help improve blood lipid profile by reducing levels of LDL or "bad" cholesterol and increasing levels of HDL or "good" cholesterol. This can help reduce the risk of cardiovascular diseases such as coronary heart disease.
- Olive oil decreases inflammation: Virgin olive oil contains polyphenols and other anti-inflammatory compounds that may help reduce chronic inflammation, which is a key contributor to the development of cardiovascular diseases.
- It improves endothelial function: The polyphenols and other bioactive compounds in virgin olive oil can help improve endothelial function, which is the ability of the inner lining of blood vessels to dilate and contract. This can help improve blood flow and reduce the risk of atherosclerosis.
- Olive oil reduces oxidative stress: Virgin olive oil is rich in antioxidants such as polyphenols, vitamin E, and carotenoids, which can help reduce oxidative stress, a process that can lead to cellular damage and contribute to the development of cardiovascular diseases.
- It regulates blood pressure: The high MUFA content in virgin olive oil may help regulate blood pressure, reducing the risk of hypertension and its associated cardiovascular complications.
Overall, the combination of these factors and other bioactive compounds in virgin olive oil can contribute to its cardioprotective effects and the prevention of cardiovascular disorders when consumed as part of a Mediterranean diet. However, further research is needed to fully elucidate the mechanisms of action and to better understand the optimal amount and type of olive oil consumption for cardiovascular health benefits.
Olive oil, the Mediterranean Diet, and the Human Body
There is a significant body of evidence that supports the beneficial effects of olive oil and the Mediterranean diet on the prevention of cardiovascular diseases.
Olive oil is a key component of the Mediterranean diet, which is characterized by high consumption of fruits, vegetables, legumes, whole grains, fish, and olive oil.
Studies have shown that the consumption of olive oil, particularly extra-virgin olive oil, can reduce the risk of cardiovascular disease by decreasing levels of low-density lipoprotein (LDL), or "bad" cholesterol, reducing inflammation, and improving blood vessel function.
Olive oil consumption has been linked to improved cognitive function and a reduced risk of cognitive decline and Alzheimer's disease.
Olive oil has prebiotic properties that can promote the growth of beneficial gut bacteria, which may improve gut health and reduce the risk of gastrointestinal disorders.
The antioxidants and anti-inflammatory compounds in olive oil may help protect against UV-induced skin damage and premature aging.
It's important to note that while olive oil is a healthy dietary fat, it should still be consumed in moderation, as it is high in calories. Experts recommend using olive oil as a replacement for other sources of fat, rather than adding it on top of an already high-fat diet. Additionally, it's best to choose high-quality extra-virgin olive oil, as it retains the most beneficial compounds.
The Mediterranean Diet and our Heart
The "Mediterranean diet" definition and state of the art: MedD refers to the eating habits found in some Mediterranean populations (particularly Crete and southern Italy) in the mid-20th century. In this area, after the Second World War, nutrition was scarce and characterized by a relatively high consumption of inexpensive and genuine food such as cereals, vegetables, legumes, nuts, fish, fresh fruits, and olive oil as the principal source of fat. The consumption of meat was low, whereas the consumption of milk, dairy products, and wine was low to moderate.
The Mediterranean diet has many astonishing health benefits. It has been shown that food components, certain nutrients, and the pattern of the diet lower the risk of several diseases such as diabetes, certain cancers, obesity, respiratory disorders, mental health and cognitive decline, bone diseases (osteoarthritis), healthy aging, and quality of life, among others.
As part of the essential dietary fat, consumption of extra-virgin olive oil is the main feature of the Mediterranean diet.
Olive oil is noted to have antibacterial characteristics, involved in improving the endothelial function in young females, and is hypothesized to have epigenetic effects interplay, offering protection from cancers due to the presence of beneficial monounsaturated fats.
Saldy, almost 80% of all olive oils on shelves today are reportedly fake - Forbes
This can obviously interfere with the studies and facts above and the result can have reverse effects.
Before you run out to the store, it’s important to know what to look for when selecting your Extra Virgin Olive Oil and how to spot fake olive oil. It’s actually easier than you think and crucial to understand.
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Your friends from PAX
The information on this website was created for educational purposes only. It is not an alternative to medical advice. Do not use the information shared here to diagnose or treat any health issues before consulting a licensed physician. Always consult a doctor for any concerns regarding your health.