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Benefits of Extra Virgin Olive Oil for Heart

September 28, 2022 - Parul Saini, Webmedy Team


Extra virgin olive oil is a healthy fat that contains anti-inflammatory compounds. Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels.

Researchers have found that those who ate more than half a tablespoon of olive oil each day had a 15% lower risk of having any kind of cardiovascular disease and a 21% lower risk of coronary heart disease. Consuming more than half a tablespoon of olive oil per day is associated with a lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality, and respiratory disease mortality.

Nutrients in Extra Virgin Olive Oil

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K. A tablespoon (about 14 grams) of olive oil contains the following nutrients:

  • Calories - 119
  • Saturated fat - 14% of total calories
  • Monounsaturated fat - 73% of total calories (mostly oleic acid)
  • Polyunsaturated fat (PUFA) - 11% of total calories
  • Vitamin E - 13% of Daily Value (DV)
  • Vitamin K - 7% of Daily Value DV

Extra virgin olive oil is a great source of antioxidants. The main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

How Extra Virgin Olive Oil Protects Against Heart Disease?

  • Reduces Inflammation

    Olive oil can decrease inflammation, a key driver of heart disease.

  • Reduces Oxidation of LDL (bad) Cholesterol

    Olive oil may prevent LDL particles from oxidative damage, an important factor in the development of heart disease.

  • Improves Blood Vessel Health

    Olive oil may improve the function of the endothelium, which is the lining of the blood vessels.

  • Helps Manage Blood Clotting

    Some studies suggest that olive oil can help prevent unwanted blood clotting, which could contribute to heart attack and stroke.

  • Lowers Blood Pressure

    Research suggests that increased intake of olive oil could be tied to lower blood pressure, which may aid in the prevention of heart disease.

Summary

Not only is extra virgin olive oil loaded with heart-healthy fats, but it's also a great source of antioxidant compounds, like vitamin E, oleoresin, and oleocanthal. It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.

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