(Reuters Health) - A traditional Mediterranean diet with added olive oil may be tied to a lower risk of heart disease at least in part because it helps maintain healthy blood flow and clear debris from arteries, a Spanish study suggests.
It's been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.
These potent molecules mean that even a little bit of the right olive oil consumed daily can protect from cardiovascular disease and reduce existing damage to the heart and arteries. This is why cardiologists recommend switching to high-phenolic olive oil.
A little extra olive oil might be good for your blood vessels. In a new US-Italian study, people with atherosclerosis showed significant improvement in inflammation and endothelial (the cells lining the blood vessels) function when given about two tablespoons daily of olive oil.
While a spoonful of olive oil might not change your life on day 1, consistent consumption of EVOO is proven to provide a multitude of long-term health benefits, such as better cardiovascular health, a reduced risk for cancer, Alzheimer's and other neurodegenerative diseases.
As a general rule of thumb, between one and two tablespoons a day is a good amount of olive oil to consume. This goes for both olive oil that you drink for health benefits and also olive oil that you consume with food as part of your regular cooking process.
Improves circulation
Crude virgin olive oil regulates and improves circulation of blood flow, preventing the formation of varicose veins and discomfort while walking.
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
Have you wondered: is two tablespoons of olive oil a day too much? Well, according to the experts, they recommend daily consumption of about 40 ml of extra virgin olive oil, which means four tablespoons a day, representing about 37 grams.
There are no quick fixes for melting away plaque, but people can make key lifestyle changes to stop more of it accumulating and to improve their heart health. In serious cases, medical procedures or surgery can help to remove blockages from within the arteries.
Consuming more than 7 grams (>1/2 tablespoon) of olive oil per day is associated with lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality and respiratory disease mortality, according to a study publishing today in the Journal of the American College of Cardiology.
Olive oil is one of the healthiest options when considering which oil is best for a heart patient. It's packed with antioxidants that can improve circulation, promote a healthy gut, boost your immune system and reduce inflammation.
In a Spanish study that evaluated the LDL-lowering benefits of replacing 40 percent of saturated fats with unsaturated choices, participants who swapped saturated fat for virgin olive oil — a monounsaturated fat that doesn't raise cholesterol — had about a 7 percent reduction in their LDL levels after four weeks.
EVOO may increase HDL.
Olive oil is the only food known to independently increase HDL. Consumption of EVOO at a minimum of two tablespoons (25 ml) a day may increase HDL in as little as four days.
Olive oil may reduce the risk of stroke by protecting against conditions such as high blood pressure and high cholesterol.
Regular consumption of olive oil makes it easier for your body to eliminate harmful toxins and leaves your liver clean and healthy. You can actually maximize the benefits of olive oil by opting for extra virgin olive oil.
These fatty acids have been proven to aid in the regulation of the immune system, and even help treat some autoimmune diseases. Olive oil in the morning is a great boost to your immune system and get those necessary fatty acids to keep you feeling good and healthy.
Is it safe to drink olive oil? Yes! According to Healthline, some who live in the Mediterranean drink ¼ cup of olive oil daily. Drinking olive oil is a long-standing practice in Mediterranean countries where olive oil is a staple.