Olive Oil is it Really Heart Healthy?
- logan tauson
- Nov 24, 2020
- 8 min read
How a table spoon of Olive Oil a day can Lower Blood Pressure, Protect your Heart, and Fuel your Brain for a Lifetime.
Olive Oil has been part of human agriculture for thousand of years & is made from the extract of the olive trees fruit ( commonly known as pitted olives). Used since biblical times, Olive Oil has a rich history & is recognized as a staple in the heart healthy Mediterranean diet as well as often being found in "Blue Zone" Locations. (Blue Zones are areas and cultures who experience notably long lives with little disease.)
Known for its rich slightly bitter-savory taste, Olive Oil has been used in everything from prized offerings in sacred ceremony's, an ingredient in culinary & cosmetics, and even used medicinally for acute ailments both
historically & in modern times. As the powerful health benefits of this natural plant extract draws more attention from the science and health world it is becoming more evident that Olive Oil in its raw form bring more than flavor to the table. A study done by The Harvard T.H. Chan School of Public Health published as Olive Oil Consumption and Cardiovascular Risk in U.S. Adults shows that by adding 1/2 TBSP of Extra Virgin Olive Oil per day not only protected against heart disease but also had blood pressure reducing effects, protects brain health, and even reduces inflammation through out the body.
Lets checkout 6 of the Top Benefits of Olive Oil & one massive WARNING!!! against Olive Oil.
6 Super Health Benefits from Olive Oil
1. High in Oleic acid.
Oleic acid is a compound of Mon-unsaturated fats that is known to be extremely heart-
healthy as it protects against oxidative stress & reduces free radical damage. It it found naturally in the fats and oils of both animals and vegetables. Numerous study's, like the one done by PNAS have shown that compounds in Oleic Acid have a blood pressure lowering effect and can protect against High Blood Pressure & Heart Disease.
2. Cancer Fighting Components.
Certain Olives, like Greek Koroneiki Olives, Moraiolo Italian Olives, & Picual Spanish Olives
are extraordinarily high in a compound known as Lycopene. Lycopene has an anti anti-angiogenesis effect on the body & circulatory system. Basically we all have some cancer cells but they are generally neutral until fed by a vein, Lycopene inhibits extra vein growth and can even help to break down these hi-jacked veins feeding a cancer mass.
Another powerful caner fighting agent in Olive Oil is Polyphenols. In a 2019 published study, Olive Oil Effects on Colorectal Cancer found numerous benefits that raw extra virgin olive oil provided "The large body of evidence supports the chemotherapeutic potential of substances found in OO against CRC, acting on different sides, such as inflammation, oxidative damage, and even epigenetic modulation. It is noteworthy that waste products from OO extraction could be used to produce food supplements with potential effects on cancer prevention." This is mostly due to the high amount of Polyphenols that are naturally found in Olive Oil. Polyphenols are super potent antioxidants that can neutralize free radicals including cancer cells. While there are various types of Polyphenols Olive Oil is rich in flavonoids which have been linked to heart health, reduced blood pressure, lower triglyceride levels, reduced free radicals, and has even been shown to promote healthy brain function.
3. Supports Cardio Vascular Function and supports Heart Health
Olive Oil is full of many potent anti-oxidants which help to fend off cellular damage from free radicals. Because Cardiac (Heart) tissue is unique in the body in its ability to function continuously thorough out a lifetime, it also needs some extra TLC to continue its endless work. By neutralizing free radicals one can drastically lessen the damage done and provide a natural defense again further free radical damage, weakening, & inflammation of cardiac tissue.
4. Supports Healthy Weight & Metabolic Function
It finally seems like the low fat diet craze of the 80's 90's and early 2000's has met its end, which is truly a heart felt relief. Multitudes of study's have shown that fat not only triggers
satiety or the feeling of fullness, it is a key component in balancing insulin and blood sugar levels. When a diet rich in carbohydrates it leads to high spikes and low dips, which leaves the body and Heart in a stressed state. This roller costar of insulin release also triggers the body to store fat instead of burning it effectively & can lead to arteriole damage and inflammation of the heart tissues. Healthy natural Dietary Fats such as Olive Oil have proven to reduce inflammation as well as stabilize blood sugar & triglyceride levels as well as increase the satiety hormone Serotonin.
5. Reduces Risk Of Stroke & " Blood Clots"
While blood does not truly clot in the body it can get thick and become sticky, causing a formation officially coined as "Rollo Coin Formation"(see picture). This can lead to an accumulation of stuck blood platelets, which in turn can develop into plaque build up, constricted arteries and poor flow, and even strokes if a cluster of these sticky unhealthy blood cells break off & become a plaque blockage to vital blood circulation. Stroke is recognized as the 2nd leading cause of death in developed nations, right after Heart Disease.
It has been well known the a dietary fat known as Mono Unsaturated Fatty Acids ( MUFA'S) provides many benefits to the human body and is a tool to prevent disease. This is again due to the remarkably high levels of Oleic Acid & Polyphenols found in Extra Virgin Olive Oil. Polyphenols include antiaggregatory platelet activity, antioxidant and free radical scavenging properties, as well as the ability to act as a power vasodilator through the generation of nitric oxide, which all protect against atherosclerotic plaque. In an independent study published by PubMed. a goal was set to identify the effects of MUFA's on cardiovascular health and overall all cause mortality. as quoted "The results indicate an overall risk reduction of all-cause mortality (11%), cardiovascular mortality (12%), cardiovascular events (9%), and stroke (17%) when comparing the top versus bottom third of MUFA, olive oil, oleic acid, and MUFA:SFA ratio. MUFA of mixed animal and vegetable sources per se did not yield any significant effects on these outcome parameters. However, only olive oil seems to be associated with reduced risk."
Because Olive Oil is naturally high in MUFA's its is an excellent way to keep ones heart naturally healthy.
6. Support Brain Health and Prevents Against An Aging Brain
On December 3rd 2019 Researchers at Temple University’s Lewis Katz School of Medicine
published their trials result's with the crucial discovery that consuming olive oil can drastically reduce the risk of dementia. With success in trial's done on mice; it was found that with regularly consumed Extra Virgin Olive oil the mice improved brain activity and memory by decreasing the accumulation of a deformed protein build up called amyloid plaques which form's "Tau Tangles". (Basically a build up of tar on the brain.) In step with the decrease of amyloid plaque and resulting Tau Tangles, Extra Virgin Olive Oil also has shown to increase the brains level of Autophagy. As stated by Dr. Praticò, the leading member of the study and a professor of pharmacology and microbiology at Temple University, “This is a very important discovery, since we suspect that a reduction in autophagy marks the beginning of Alzheimer’s disease." Alzheimer's disease is a branch of dementia. It primarily affects the hippocampus located in the frontal-temporal area of the brain & acts as the memory storage center in the brain. When the brain can not clear out cellular waste, toxins, and nourish brain tissue
or if the nerves are unable to communicate with each other due to plaque build up and blockage, that is when we begin to see brain deterioration as well as the accompanying functions such as memory and recognition, short term recall or new information, and the ability to recall event in a chronological timeline. Because Extra Virgin Olive Oil has a stimulating effect on neurons and synapse communication, this keeps the pathways active and healthy.
One Warning Against Olive Oils
Both Traditional Cultures and Modern science have given praise to the regular consumption of a healthy dose of Olive oil and have proven to provide numerous health benefits such as warding off Heart & Brain Disease, lowering high blood pressure levels, and supporting healthy blood, cardiac, and brain tissue.
So What is the One WARNING that you MUST look out for when using Olive Oil?
The truth is not all Olive oil is created equally and often not even made with pure Olive oil. You very well may have seen large displays of cooking oils in the grocery store including different types or grades of Olive Oils. One might initially think " There can't be much different, olives are olives right?" And lets be honest with some Oils priced at 15-20$ a bottle, its tempting for any savvy shopper to choose a lower grade and save some money. However the fact is unless your Olive Oil is Graded as "Extra Virgin" the amount of health benefits is greatly diminished and when mixed with other oils even health damaging.
So how can you tell if Olive Oil is a High Quality or a High Risk option?
Luckily their are standards on quality. The United States Department of Agriculture (USDA) grades olive oil depending on several factors including the type of olive used, its flavor, odor, absence of defects, and acidity.
Grading Quality of Olive Oil
U.S. Extra Virgin Olive Oil (EVOO): Graded with Excellent flavor and odor. Also a free fatty acid content of 0.8 g or less per 100g (0.8%).
U.S. Virgin Olive Oil: Graded with Reasonably good flavor and odor. Also a free fatty acid content of 2g or less per 100g (less than 2%).
U.S. Virgin Olive Oil Not Fit For Human Consumption Without Further Processing: This is a virgin oil of poor flavor and odor. Often rancid or adulterated & is not intended for food use.
U.S. Olive Oil: An oil mix of both virgin and refined processes oils.
U.S. Refined Olive Oil: An oil made from refined oils with some restrictions on the processing techniques.
Bottom Line: Olive Oil has been a rich part of the human diet for thousands of years and has been revered for its miraculous health promoting benefits as well as its unique bitter-savory taste. Modern science and studies have shown the High Quality or close to Raw Olive Oil cleanses the blood and heart, protects against free radicals, and wards off diseases and degeneration of heart and brain tissue. Studies have shown that adding 1/2 - 4 TBSP of Extra Virgin Olive Oil per day is ideal to receive the optimal health benefits and can easily be added in dressings, light sautéing, and . Most of the health benefits from Olive Oil come from its high Oleic Acid content which is greatly reduced with processing and high heat. The best Olive Oil is Extra Virgin Olive Oil which can be determined by the USDA Grading labels and is normally available at most Grocery stores, Whole foods, and even from Online organic producers.
Overall Olive Oil receives a well earned salute for its nutrition packed disease fighting abilities and get an A+ as a delicious way to keep your Heart Health now and for a long healthy lifetime.
What will your Olive Oil recipe be? Post on our FB Group Blood Pressure Solution & share your results!!
Lets strength the Heart Health Tribe on Beat at a Time, Cheers to Living From Your Heart!
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