Heart Health with Olive oil
The flavenoid polyphenols present in Olive oil are anti-oxidants that give Olive oil its bitter taste and astringency. These phenolic compounds have beneficial effects in lowering cholesterol, blood pressure and the risk of coronary heart disease.
For example, a German study published in the journal The Lancet Oncology identified 3 classes of major phenolic compounds in Olive oil, namely, simple phenols (e.g. hydroxytyrosol, tyrosol), secoiridois (oleuropein) and the lignans. All of them have potent anti-oxidant properties. The researchers concluded that high consumption of extra-virgin Olive oils rich in these phenolic anti-oxidants may considerably protect against coronary heart disease as well as certain cancers and ageing.
A randomized crossover controlled clinical trial on 200 healthy male volunteers conducted by the EUROLIVE investigators also came to the same conclusion. The normal dietary fats of these volunteers were replaced by 25ml Olive oil containing low (2.7 mg/kg of Olive oil), medium (164 mg/kg), or high (366 mg/kg) phenolic content for 3 weeks. The results showed that HDL (good) cholesterol levels increased linearly and LDL (bad) cholesterol levels decreased linearly as the phenolic content of Olive oil is increased. According to them – ‘Olive oil is more than a monounsaturated fat. Its phenolic content can also provide benefits for plasma lipid levels and oxidative damage.’
Researchers have also found that consuming 25 ml (or 1.7 tablespoons) of Olive oil per day resulted in a 3 percent decrease in systolic blood pressure in men who did not typically eat a Mediterranean diet. However, consuming more than 2 tablespoons of Olive oil per day may increase free radical damage. The FDA too recommends consuming about 2 tablespoons per day of Olive oil to reduce the risk of heart disease.
A moderate consumption of extra-virgin Olive oil is good, but over-doing it may prove harmful! The best way to go about it is to substitute Olive oil for saturated fats in your diet.
