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Olive Oil and a Healthy Heart

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Why Olive Oil Is So Good for the Heart

What are fermented foods and which are best for improving our gut health? View What are fermented foods and which are best for improving our gut health? Should I be concerned about arsenic in my rice? We need more follow-up research, of course. Olive oil is the ultimate anti-inflammatory cocktail. One polyphenol in particular, oleocanthal, has been singled out for its inflammation-stopping power.


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In addition, results from a study published in BMC Genomics demonstrated that olive oil can repress the expression of genes that cause inflammation. Olive oil is almost all healthy monounsaturated fat. After all, around 60 percent of brain itself is fat, and it needs fats to retain the structure of brain cells — without fat, brain integrity starts to decline. If you want to drink olive oil every day to support your brain health, feel free to go for it! If not, you can do what I do and eat a Mediterranean-style diet.


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  7. My Pan Asian Modified Mediterranean diet combines the traditional Mediterranean diet with foods common along the Pacific Rim another long-lived region of the world. Our hearts naturally begin to deteriorate with age. Spanish researchers recently discovered that endothelial function of the arteries in the elderly can be improved by the consumption of monounsaturated fats, such as extra virgin olive oil. Extra virgin olive oil has shown to help decrease both systolic and diastolic blood pressure.

    One study showed that four tablespoons of olive oil a day reduced the need for blood pressure medication in participants. Just two tablespoons of extra virgin olive oil a day has shown to help lower total cholesterol by helping to reduce LDL cholesterol and triglycerides. Polyphenols, powerful antioxidants found in extra virgin olive oil, also help to combat the oxidative stress associated with aging.

    According to Spanish researchers from the University of Navarra and Las Palmas de Gran Canaria, a diet rich in olive oil can protect from mental illness, including depression. Fat serves as an important building block for cell membranes. As such it acts as padded protection for organs and cells as well as nerve insulation.

    A study conducted in France showed that participants who cooked with and consumed olive oil had a 41 percent lower risk of stroke compared to those that did not use olive oil at all.

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    The antioxidant properties of extra virgin olive oil help to counter the oxidation from the sun. It helps the body absorb calcium, which is a key player in preventing osteoporosis , aiding in thickening the bones. It helps to regulate blood sugar and improve insulin sensitivity.


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    A Mediterranean diet see details below , which is rich in extra virgin olive oil, has shown to reduce the risk of type II diabetes by almost 50 percent compared to a low fat diet. Of course, fat is a big factor in the satiety we feel after eating. Extra virgin olive oil is an example of a nutrient dense fat that helps you feel more satiated.