(Reuters Health) - A traditional Mediterranean diet with added olive oil may be tied to a lower risk of heart disease at least in part because it helps maintain healthy blood flow and clear debris from arteries, a Spanish study suggests.
While there is some truth to this (olive oil does appear to cause relatively less damage than saturated animal fats), it is important to note that 'less damage' is still damage. The scientific evidence clearly shows that olive oil plays a role both in damaging blood vessels as well as forming atherosclerotic plaques.
Researchers are reporting that a Mediterranean diet enriched with virgin olive oil or nuts can reverse arteriosclerosis in carotid arteries in just one year.
Blood vessels become more flexible and healthier (Oleic Acid in olive oil protects blood vessels) HDL (good) cholesterol increases from monounsaturated fatty acids (MUFA's) in olive oil.
Similarly, an earlier study published in the American Journal of Clinical Nutrition found that antioxidants called phenols in virgin olive oil helped prevent blood clots. In the study, people who consumed virgin olive oil with a high phenol content had lower levels of a substance that promotes blood clots.
A group of doctors and medical researchers have backed olive oil as a heart-healthy food, while raising concerns about fad diets and the use of coconut and palm oils.
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
So, can we reduce plaque buildup? "Making plaque disappear is not possible, but we can shrink and stabilize it," says cardiologist Dr. Christopher Cannon, a Harvard Medical School professor. Plaque forms when cholesterol (above, in yellow) lodges in the wall of the artery.
Improves circulation
Crude virgin olive oil regulates and improves circulation of blood flow, preventing the formation of varicose veins and discomfort while walking.
Just like leafy greens and apples, carrots are full of fiber that gently cleans away plaque on your teeth as you eat. Snacking on carrots also stimulates saliva production, which naturally washes away debris left on teeth.
Consuming between one teaspoon and one tablespoon (three teaspoons) of olive oil should be enough to get you the benefits without upsetting your stomach. While you can drink olive oil at any time of day, many people say that they prefer to do it first thing in the morning on an empty stomach.
A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries. Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.
Although it isn't possible to remove plaque from your arterial walls without surgery, you can halt and prevent future plaque build-up. Research does not support that specific food items can help clear arteries naturally, but a healthier diet is essential to reduce the chance of it forming in the first place.
Olive oil is also full of antioxidants like vitamin E, carotenoids, and phenolic compounds. Phenols are anti-inflammatory, and can aid the formation of nitric acid which relaxes blood vessels. This can have the effect of reducing blood pressure and therefore your risk of future heart disease.
As a general rule of thumb, between one and two tablespoons a day is a good amount of olive oil to consume. This goes for both olive oil that you drink for health benefits and also olive oil that you consume with food as part of your regular cooking process.
It's also one of the top sources of monounsaturated fats that help lower cholesterol and help prevent inflammation. Your body depends on getting some fat from your diet, and consuming 1 or 2 tablespoons of olive oil each day is a healthy way to meet that need.
Monounsaturated Fats
According to MayoClinic.com, consuming MUFAs improves your blood cholesterol levels, reduces your risk of heart disease and may help stabilize blood sugar levels. Foods high in monounsaturated fats include olive, canola, sunflower and sesame oils, avocados, pecans, almonds, salmon and herring.
Consuming more than half a tablespoon of olive oil a day may lower heart disease risk, a 2020 study found.
Olive oil is a healthy fat that contains anti-inflammatory compounds. Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels.
Trans fats contribute to clogged arteries which are a sign of heart disease; they increase your risk of both heart attack and stroke. Oils with trans fat are found in margarine or vegetable shortening.