Why is olive oil so good against cholesterol?
He olive oil It is a healthy oil whose consumption is especially recommended in our diet and daily food. The World Health Organization (WHO), for example, maintains it as a recommended food, and of vital importance within the Mediterranean diet, considered in fact by this as one of the most appropriate when it comes to caring for and protecting our Health.
Its richness in healthy fatty acids (such as omega-3 and omega-6), make the wonderful olive oil an excellent option to take care of our cardiovascular system. Specifically, 100 grams of olive oil provide 14 grams of saturated fatty acids, 11 grams of polyunsaturated fatty acids and 73 grams of monounsaturated fatty acids, according to data provided by the USDA .
The wonderful benefits of olive oil against cholesterol and triglycerides
To this day, there are many scientific studies that have investigated about the benefits and properties of the olive oil with respect to cholesterol , since, in a very summarized way, olive oil helps lower cholesterol .
According to these same studies, it seems that the key is found in their monounsaturated fatty acids. In fact, as we mentioned earlier, 100 grams of olive oil provide about 73% monounsaturated fatty acids.
Not in vain, a North American investigation assured some years ago that the adults who, on a general level, consume about 25 ml. (two tablespoons) of virgin olive oil on a daily basis for a week show much higher blood concentrations in antioxidant substances (highlighting in this case the polyphenols ), and less oxidation of LDL cholesterol (also known as bad cholesterol).
In addition, it has been known for some time that the daily consumption of olive oil helps to increase the HDL cholesterol ( good cholesterol ), between 3 and 6% approximately.
In fact, as it was found in a study published in the specialized magazine «Circulation», extra virgin olive oil is capable of improve the functions of HDL cholesterol , also known medically as high density lipoproteins.
This means that, in addition to reducing high levels of LDL cholesterol, olive oil helps positively when prevent the development of cardiovascular diseases , among which especially the infarction or heart attack, thrombosis and stroke.
This is a product not only of the aforementioned monounsaturated fatty acids, but also its high content of antioxidant substances and Vitamin E .
- Benefits of eating raw olive oil
What is the cholesterol content of olive oil?
You probably think that olive oil, despite being a food of vegetable origin but an oil after all, has a certain amount of cholesterol. However, you may be surprised to discover that, in reality, olive oil does not contain or contribute cholesterol.
In fact, 100 grams of olive oil provide 0 mg. of cholesterol . That is, its cholesterol content is zero; does not provide cholesterol.
How to eat olive oil to enjoy its benefits against cholesterol?
At the time of being able to enjoy the different heart-healthy qualities that olive oil offers us, there are very varied and diverse options. In the first place, we must have that something very clear: it is advisable to always try to consume extra virgin olive oil , since it is one of the most healthy and recommended types of olive oil.
Why? Fundamentally because it is the best olive oil, the highest quality, to be obtained exclusively through mechanical processes of cold pressing. This means that, by not using any method of heat application, their nutritional qualities and properties remain intact.
In what refers to their way of consumption, the most common is to add it to our dishes and recipes. For example, it is ideal to add a splash of extra virgin olive oil in our salads or cooked vegetables.
However, if what we want is to consume it as it is, individually and in raw form, we can choose Take between 1 to 2 tablespoons of extra virgin olive oil a day .