Olive oil has been known since ancient times as one of the most beneficial oils for health, and it is one of the essential elements in the famous Mediterranean diet and contains a unique group of fatty acids and antioxidants that support the health of the heart and blood vessels.
And studies have proven that eating olive oil regularly helps lower levels of harmful cholesterol, improves blood circulation, and reduces the risk of atherosclerosis, and it is considered a healthy alternative to saturated fats, which makes it an ideal nutritional element for maintaining heart health in the long term.
The components that make olive oil beneficial for the heart
The most important components of olive oil:
- It contains monounsaturated fats that raise good cholesterol (HDL) and reduce the bad (LDL).
- Rich in antioxidants like polyphenols that reduce inflammation and protect blood vessels.
- Contains Vitamin E which maintains the flexibility of vessels and fights free radicals.
- It does not contain cholesterol, which makes it an ideal choice for daily cooking.
The role of olive oil in reducing cholesterol
Olive oil helps reduce the accumulation of fats inside the arteries thanks to its high content of monounsaturated fats, and these fats maintain the balance of cholesterol levels in the blood and prevent the blockage of arteries.
Also, the antioxidants found in it protect from the oxidation of harmful cholesterol, which is the first step in heart disease.
The effect of olive oil on the health of arteries and blood circulation
Olive oil contributes to improving blood flow inside the arteries, which reduces the risk of clotting and maintains blood pressure within normal rates, and it also supports the function of the endothelium of blood vessels which controls their contraction and relaxation, which reduces the possibility of clots occurring.
And thanks to its content of natural compounds like oleocanthal, it helps protect the lining cells of the vessels from damage resulting from oxidative stress and chronic inflammation.
The effect of olive oil on blood pressure
The importance of olive oil for blood pressure:
- Contributes to lowering systolic and diastolic blood pressure when consumed regularly.
- Works on expanding blood vessels and improving blood flow.
- Contains natural compounds that help relax the walls of arteries.
- Reduces the need to take blood pressure medication in some mild cases (under doctor's supervision).
How does olive oil fight chronic inflammation?
Chronic inflammation is considered one of the main causes of heart disease, and olive oil is rich in the compound oleocanthal which enjoys anti-inflammatory properties similar to the effect of painkiller medications. And this compound helps reduce swelling inside blood vessels and prevents damage to the lining cells of arteries.
The best ways to use olive oil daily
The ways that help facilitate using olive oil daily:
- It can be added to salads, pasta, and steamed vegetables.
- It is used as a healthy alternative to butter or hydrogenated oils in cooking.
- It is preferred to be consumed cold to preserve its nutritional properties.
- It can be mixed with lemon juice or thyme to get more flavor and benefit.
Tips when choosing olive oil
It is advised to follow the following instructions during buying olive oil:
- Take care to buy extra virgin olive oil because it is the most beneficial.
- It is preferred to store it in a dark bottle away from light and heat to preserve its quality.
- Choose the types with a fruity taste and natural smell because they indicate high quality.
- Avoid diluted or refined types that lose part of the antioxidants during manufacturing.
The relationship of olive oil with a healthy lifestyle
Adding olive oil alone is not sufficient for prevention from heart diseases, but it must be part of a balanced diet that includes fruits, vegetables, whole grains, and fish. Also, practicing physical activity regularly, avoiding smoking, and sufficient sleep, are necessary factors to enhance the effectiveness of olive oil in protecting the heart.
Summary of the article
Olive oil is from the natural treasures that support heart health thanks to its rich content of healthy fats and antioxidants. And it helps lower harmful cholesterol, improves blood pressure, and maintains the health of arteries and blood circulation, and it limits chronic inflammations that may harm the heart muscle.
Introducing it within the daily diet as an alternative to harmful fats contributes to the prevention from heart diseases in the long term. And with following a balanced lifestyle and regular physical activity, olive oil becomes an essential element for heart health and quality of life.