Best Extra Virgin Olive Oil Diet

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Best Extra Virgin Live Oil Diet
Best Extra Virgin Live Oil Diet

People living around the Mediterranean Sea are well-versed in the daily use of extra virgin olive oil.

Consumption (litres) of olive oil per head of population in countries such as Italy, Spain and Greece vary between 9.4L per head of population to 12.85L (Sources : Global Population 2019 ; International Olive Oil Council).

Residents of the USA and UK, this is much less so. Consumption of olive oil is around 0.92L in the UK and 0.95L in the USA per head of population, less than 1/10th the consumption of the Mediterranean countries. They mostly choose to cook with butter, margarine and soybean or canola oil.

This means that folk in these olive oil consuming countries are reaping the extraordinary health benefits of extra virgin olive oil whilst people in the USA and UK are not.

Now a new study of Americans shows that replacing a mere five grams of margarine, butter or mayonnaise with the same amount of extra virgin olive oil was associated with up to a 7% lower risk of coronary artery disease.

To put that into context, five grams is about a half pat of butter or margarine and one teaspoon of mayonnaise or fatty dairy products.

Even better, people who used even higher extra virgin olive oil intake, more than seven grams, or 1/2 tablespoon a day, had a 15% lower risk of any kind of cardiovascular disease and a 21% lower risk of coronary artery disease.

The preliminary research was presented Wednesday at the American Heart Association’s Prevention, Lifestyle and Cardiometabolic Health Scientific Sessions 2020.

Not All Fats Are The Same.

“Don’t just add extra virgin olive oil to your regular diet. Substitution is what’s important here,” said study author Dr. Frank Hu, who chairs the department of nutrition at Harvard T.H. Chan School of Public Health. “The main thing is to replace unhealthy fats with extra virgin olive oil and that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health,” he said.

Extra Virgin Olive Oil : A Rich Source Of Monosaturated Fats

For a healthy diet, the majority of the fats that you eat should be monounsaturated. Extra virgin olive oil is one of the richest sources of monounsaturated fatty acids. From a chemical standpoint, monounsaturated fats are simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Not All Fats Are The Same.

Fat Content Comparison Not All Fats Are The Same
Fat Content Comparison Not All Fats Are The Same

“Don’t just add extra virgin olive oil to your regular diet. Substitution is what’s important here,” said study author Dr. Frank Hu, who chairs the department of nutrition at Harvard T.H. Chan School of Public Health. “The main thing is to replace unhealthy fats with extra virgin olive oil and that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health,” he said.

Extra Virgin Olive Oil : A Rich Source Of Monosaturated Fats

For a healthy diet, the majority of the fats that you eat should be monounsaturated. Extra virgin olive oil is one of the richest sources of monounsaturated fatty acids. From a chemical standpoint, monounsaturated fats are simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

How Do Monounsaturated Fats Affect A Healthy Diet?

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Olive oil rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most of us need more of.

The results of the study echoed a 2013 study of over 7,000 people, one of the largest ever done. It found people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had a 30% lower risk of heart attack or stroke.

They also showed a slower rate of cognitive decline and were better able to control their weight.

The health benefits of the Mediterranean diet are renowned: Lots and lots of veggies, fruit, fish and extra virgin olive oil have been shown to strengthen bones, improve brain health and reduce the risk for some cancersdiabeteshigh cholesterol, heart disease and stroke.

Source: https://edition.cnn.com/2020/03/05/health/olive-oil-heart-health-wellness/index.html

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