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Half a tablespoon of olive oil a day can reduce the risk of heart disease – healing practice



Nutrition: Health Benefits of Olive Oil

Even in ancient Greece people were aware of its value olive oil perhaps. The cooking oil has been described as “the elixir of youth and health”. Centuries later, research provides various evidence of the health benefits of olive oil in our daily life nutrition.

Consuming more than half a tablespoon of olive oil a day may lower your risk of heart disease, according to a study starting in 2020. And earlier this year, researchers reported in the “Journal of the American College of Cardiology‘ found that people who consumed more than half a tablespoon of this oil a day had lower rates of premature death from cardiovascular disease, Alzheimer’s disease and other causes than people who never or rarely consumed olive oil.

Important part of the Mediterranean diet

“Olive oil is the hallmark of mediterranean diet, and an association with lower mortality is well documented in southern European countries. But this is the first long-term study showing such a health benefit here in the United States.”Dr. Frank Hu, lead author of the study and professor of nutrition and epidemiology at the Harvard TH Chan School of Public Health in Boston in a new cited by the American Heart Association.

Improves cholesterol levels and lowers blood pressure

Of all edible vegetable oils, olive oil has the highest proportion of monounsaturated fatty acids, which are the “bad” ones. LDL cholesterol lower and raise the “good” HDL.

It has been shown to lower the arterial pressure and contains botanicals that provide anti-inflammatory and antioxidant properties known to reduce the risk of disease, including heart disease.

Extra virgin olive oil

Different types of olive oil can be found in the market. “Extra virgin olive oil‘ (“Extra Virgin Olive Oil”: EVOO) is the main source of fat in the Mediterranean diet, considered one of the healthiest ways to eat and highlighted by the American Heart Association for the prevention cardiovascular diseases.

“First pressing” and “cold pressed” are terms that emphasize that EVOO is an unrefined product. natural product which has undergone a single simple grinding process without altering its quality. Regular olive oil, on the other hand, has been refined, bleached, deodorized, and then blended with 5% to 15% EVOO.

More research needed

In the above study conducted by researchers led by Dr. Hu did not distinguish between olive oil varieties. However, European studies have shown better health results with EVOO, which contains a higher amount of plants and antioxidants than other edible oils.

As the scientist announced, the future research compare different qualities of olive oils for beneficial effects.

Good substitute for unhealthy fats

In the kitchen, olive oil may be healthier substitute for butter, margarine and other fats. For example, in Hu’s study, replacing unhealthy fats with olive oil was associated with a lower risk of death. “Olive oil is a much healthier substitute for dietary fats, especially animal fats”according to Dr. whoa

Other heart-healthy vegetable oils advantages may accompany are soybean, canola, corn, safflower and sunflower oil.

However, according to Christopher Gardner, director of nutritional research studies at the Stanford Prevention Research Center in California, no food or food has nutrient an impact on health as important as the general diet.

“A moderate amount of vegetable fats and a reduced intake of refined grains and sugars are important goals for any healthy diet. dietsaid Gardner.

“Extra virgin olive oil” can be more expensive than other vegetable oils. Because EVOO has a fragrant aroma and a strong to taste a, it can best be used to garnish salads or vegetables.

Canola oil is virtually tasteless, so it works well in baked goods. Other vegetable oils can be used for frying, marinades and more. (ad)

Author and source information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


  • American Heart Association: The Benefits of Adding a Drizzle of Olive Oil to Your Diet (Accessed October 1, 2022),
  • Marta Guasch-Ferré, Yanping Li, Walter C. Willett, Qi Sun, Laura Sampson, Jordi Salas-Salvadó, Miguel A. Martínez-González, Daeg, Meir J. Stampfer, Frank B. Hu: Olive Oil Consumption and Risk of Total and Cause-Specific Mortality in US Adults; in: Journal of the American College of Cardiology, (published: 01/10/2022), Journal of the American College of Cardiology
  • Marta Guasch-Ferré, Gang Liu, Yanping Li, Laura Sampson, JoAnn E Manson, Jordi Salas-Salvadó, Miguel A Martínez-González, Meir J Stampfer, Walter C Willett, Qi Sun, Frank B Hu: Journal of the American College of Cardiology; in: Journal of the American College of Cardiology, (published: 05.03.2020), Journal of the American College of Cardiology

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.

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