New Study Links Plant-Based Diet Patterns And Cardiovascular Health

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Importance Of Healthy Fats Such As Extra Virgin Olive Oil Demonstrated In Major Research

Plant Based Diet And Heart Health
Plant Based Diet And Heart Health

A new study as added weight to the belief that opting for a plant-based diet – with low-saturated fat – can reduce your risk of coronary heart disease and stroke.

The research, conducted by The University of Minnesota, followed more than 4,700 people over 30 years, found that a plant-centred diet was associated with a lower long-term risk for cardiovascular disease than simply relying on a traditional ‘low-fat’ diet.

To remain healthy, we need moderate amounts of the right type of fats eaten as part of a good, balanced diet. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.

Since 1980, dietary guidelines in the United States and in Europe have recommended eating low amounts of saturated fat because of the high rates of heart disease in these regions,” said research team leader David Jacobs, PhD, from the University of Minnesota. “This is not necessarily wrong, but our study shows that plant-centered diets can also lower bad cholesterol and may be even better at addressing heart disease risk.”

As reported in,  researchers conducted three detailed diet history interviews over the follow-up period and then calculated scores for each using the A Priori Diet Quality Score (APDQS). Higher APDQS scores were associated with higher intake of nutritionally rich plant foods and less high-fat meats. While those who consumed less saturated fats and plant-centered diets had lower low-density lipoprotein (LDL) levels, or lower levels of “bad” cholesterol, only the latter diet was also associated with a lower risk of heart disease and stroke over the long term.

Extra Virgin Olive Oil and Monounsaturated Fats.

Fats are made up of fatty acids and glycerol. A fatty acid consists of a chain of carbon atoms, where each carbon atom in the chain is attached to hydrogen atoms. The number of hydrogen atoms per carbon atom determines whether the fatty acid is saturated or unsaturated.

If a pair of carbon atoms in the fatty acid chain is linked by a double bond instead of a single bond, the fatty acid is described as monounsaturated. Fats rich in monounsaturates tend to be liquid at room temperature. Olive Oil is one of the richest sources of monounsaturated fatty acids.

Monounsaturated fats—omega-6s in the case of olive oil—are important because they help boost heart health. This is important for helping prevent health issues such as cardiovascular disease or stroke.

Every bottle of Morocco Gold extra virgin olive oil guarantees you an unfiltered, unblended, pure and natural olive oil experience, high in health enhancing polyphenols. 

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

Extra Virgin Olive Oil
Extra Virgin Olive Oil

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

  • 120 calories
  • 10 grams of monounsaturated fat
  • 2 grams of saturated fat
  • 2 grams of polyunsaturated fat
  • 1.9 milligrams of vitamin E (10 percent of Daily Value)
  • 8.1 micrograms of vitamin K (10 percent of DV)

The following illustrates the differing fat contents of a range of products.

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

Simple Ways To Swap To Extra Virgin Olive Oil

Extra Virgin Olive Oil As Part Of Mediterranean Diet
Extra Virgin Olive Oil For Cooking

There’s a lot of evidence to support the health benefits that extra virgin olive oil can bring, but rather than simply adding it to your existing diet you should be looking for ways to make substitutions to use it more frequently.

That’s according to a recent article from Click2Houston, which pointed out how little butter, margarine or mayonnaise you need to swap out to make a meaningful difference to your health.

It cited research conducted in the USA, which found that replacing just five grams of margarine, butter or mayonnaise with the same amount of olive oil reduced the risk of coronary heart disease by up to seven per cent.

The news provider revealed that those who used more than seven grams of olive oil in their diets each day – the equivalent of half a teaspoon – lowered their risk of any cardiovascular disease by 15 per cent, and their risk of coronary artery disease by 21 per cent.

Replace, don’t add, was the message from the report’s author Dr Frank Hu, chair of the department of nutrition at Harvard T.H. Chan School of Public Health.

“The main thing is to replace unhealthy fats with olive oil that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health,” Dr Hu stated.

If you’re looking to change your regular cooking oil, opt for extra virgin olive oil, the news provider revealed, as this produces the lowest level of trans fats and other potentially harmful byproducts when heated to high temperatures.

Last month, Medical Xpress shared the findings of a study carried out by the University of Barcelona, which revealed that extra virgin olive oil retains its levels of antioxidants, even when it’s heated and used for cooking.

You can buy our premium olive oil online, so there’s no need to go without high-quality extra virgin olive oil in your kitchen.