Are you the one who has some heart health issues? Then this article for those who want to improve their diet to lead a healthy life. This article will highlight the importance of the Mediterranean diet and how extra olive oil consumption can help you achieve your dream of a healthy heart.
The Mediterranean diet is famous for its health benefits. It includes veggies, fruits, fish, and olive oil, which help improve brain functions, diabetes, high cholesterol, and heart disease, and improved brain functions.
People who live in the Mediterranean sea are habitual of using olive oil in their daily consumption, but all over the world, people not only use olive oil such as in the USA. People love to use butter, margarine, soybean, and canola oil in their diet.
Health researchers are more concerned about the use of Extra olive oil in their diet. One of the new studies shows that Americans are now changing their habits and replacing a mere five grams of margarine, butter or mayonnaise with the same amount of olive oil, which reduces the 7%lower risk of coronary disease.
People who are consuming more than 5 grams of butter, which is around ½ tablespoons a day, will decrease the 15% ratio of cardiovascular decrease and reduce the 21%lower risk of coronary artery disease. It did not appear to have any impact on stroke risk.
Replace .don’t add:
The consumption of olive oil daily is good, but according to Dr. Frank Hu. He chairs the nutrition department at Harvard T.H Chan School of Public Health said that it is not fixed that olive oil is compulsory to consume daily; substitutions are what matter daily essential here.
According to him, the important thing is to replace the unhealthy fat from your diet with olive oil, which is quite beneficial in improving cholesterol, leading the person towards a healthy life and protecting from cardiovascular health.
Another critical study is conducted by researchers on 7000 people who show that people following the Mediterranean diet and extra virgin olive oil had a 30% lower risk of suffering from heart-related issues.
Some other studies show that Extra virgin olive oil offers protection against LDL and improves HDL (right cholesterol level). Extra Virgin olive oil has a high percentage of monounsaturated fat. It appears that people who consume olive oil daily have less oxidation of LDL cholesterol and a high level of anti-oxidation of LDL cholesterol, and a high level of anti-oxidant compounds, specifically Phenols, in the blood. Extra virgin olive oil contains high-level anti-oxidants and Vitamin E because it is unprocessed.
Extra Virgin Olive Oil intake also produces the thrombogenic profile’s homeostasis, which also improved coagulation factors and biomarkers related to platelet aggregation. Not only that, but its phenolic fatty olive oil intake also improved the postprandial prothrombotic state.
Type 2 diabetes includes chronic and uncontrolled hyperglycemia, which is the severe cause of nerves and blood vessels. The ATTICA study shows that consuming a Mediterranean diet rich in extra virgin olives reduces these symptoms and improves cardiovascular risk. It also diminishes the risk of future diabetes.
Role of Vitamin oil in protecting health:
Atherosclerosis is the plaque that blocks arteries and heart attacks, and strokes. LDL cholesterol, the bad cholesterol is partially responsible for blockage of artery walls. People consume antioxidant-rich food daily such as fruits, vegetables, grains and nuts for heart disease and cancer. Some studies show that Vitamin E performs the same function, but some studies show that this is not true.
In the American Journal of Clinical Nutrition, people who are consuming Vitamin E daily were less likely to get cardiovascular disease signs. They looked at the ultrasound evidence of thickening in the carotid arteries. The participants of this study are from Southern Italy. For a study, they go Vitamin E from legumes, vegetables and olive oil.
Add extra virgin olive oil in your cooking habit:
People are concerned that olive oil produces smoke when they come into heat exposure and release harmful compound presented by the 2018 Australian study. According to this study, Extra Virgin Olive oil was considered more chemically stable and able to handle high temperatures than other common cooking oils available in the market.
Another essential fact about Extra Virgin Olive oil is that it produced the lowest levels of Trans fats compared o other oil-producing a high level of Trans fat, coconut oil gets the second position in it.
Canola olive oil is the favourite of Pakistani people and was considered harmful when getting heat than Extra Virgin olive oil.
There are many ways to consume olive oil, either it is extra virgin or not. Olive oil is best for salad dressing. Vinaigrettes Pesto is also made from olive oil, and it can also best be used to roast vegetables, salmon and other foods.
Thus, these are facts about olive oil show that, instead of using butter on bread and dip, use olive oil for dressing .this will automatically bring significant change in your heart health and promote a healthy lifestyle.