An elevated LDL cholesterol level is not good for the blood vessels and can eventually lead to cardiovascular diseases. This fact is now widely known. To reduce the risk of cardiovascular diseases, it is important to replace products high in saturated fats with products high in unsaturated fats, as even the Nutrition Center reports. Unsaturated fat lowers LDL cholesterol.
In theory, such advice sounds simple, but it does not explain how we can replace saturated fats with unsaturated fats.
The simplest way to achieve this goal is to include more extra virgin olive oil in our daily diet. Extra virgin olive oil contains a lot of oleic acid, also known as cis-9-octadecenoic acid, oleic acid, or olein.
FDA: Extra Virgin Olive Oil is Healthy
In 2018, the American Food & Drug Administration (FDA) announced a new approved health claim via a press release: consuming oils with high levels of oleic acid reduces the risk of heart attacks. About 71% of all fats in extra virgin olive oil consist of this monounsaturated omega-9 fatty acid.
Scientific Research Shows Benefits of Extra Virgin Olive Oil
Of course, thorough scientific research must be conducted before such a claim is approved by the stringent FDA. The results of a large study show that the consumption of extra virgin olive oil is associated with a significantly lower risk of cardiovascular diseases and strokes. The maximum benefit can be achieved with a consumption of between 20 and 30 grams per day. The association may be even stronger for cold-pressed extra virgin olive oil (compared to lower-quality olive oil), and the effect may occur even in the early stages of these conditions[1].
The consumption of extra virgin olive oil is one of the key features of the highly acclaimed Mediterranean diet, known as the healthiest dietary pattern in the world. Results from a large comparative study indicate an overall risk reduction in mortality from all causes (11%), cardiovascular mortality (12%), cardiovascular events (9%), and stroke (17%)[2].
As you can see: if you care about your health, use as much extra virgin olive oil as possible in your diet.
[1] Donat-Vargas et al: Olive oil consumption is associated with a lower risk of cardiovascular disease and stroke in Clinical Nutrition – 2022.
[2] Schwingshackl, Hoffmann: Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies in Lipids in Health and Disease – 2014.
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