Most of the evidence
supporting olive oil as a heart-healthy fat comes from people living in
Mediterranean countries, where olives are abundant. On average, Americans don't
consume much olive oil. But those who swap in even a little olive oil to
replace less healthful fats appear to lower their risk of heart disease, a new
study finds.
Researchers relied on
health and diet data from nearly 93,000 adults in two studies beginning in
1990. Over the next 24 years, there were nearly 10,000 cases of heart disease
in the group. After adjusting for other dietary habits, age, and other
heart-related risks, the researchers found that people who consumed at least a
half-tablespoon of olive oil a day had a 14% lower risk for heart disease
compared with people who used no olive oil.
As the authors note,
the benefit likely comes from the fact that people used olive oil in place of
less healthy fats, such as butter, mayonnaise, and margarine. Their findings
were published in the April 2020 issue of the Journal of the American
College of Cardiology.
Source : www.health.harvard.edu
Benefits of olive oil
1. Olive oil has different flavors and
flavors. Unlike other oils, which are extracted from legumes and grains, olives
are obtained from the olives and hence, contain large amounts of antioxidants,
phytosterols, and vitamins derived from plants.
2. Olive oil is recognized as one of
the most healthy edible oils because it contains a bit of saturated fat.
Additionally, it compiles essential fatty acids linoleic (Omega-6) and
Linolenic (Omega-3) at a recommended 8:1 ratio.
3. High calorie oil. The high calorie
content is mainly derived from fat. However, it is very rich in
mono-unsaturated fatty acids (MUFA) such as oleic acid (18:1) and palmitoleic
acid (16:1) which helps lower LDL or "bad cholesterol" and increase
HDL or "good cholesterol" in the blood. Research studies show that
Mediterranean diets that are rich in monounsaturated fatty acids help prevent
coronary artery disease and stroke by choosing healthy blood lipid profiles
4. Olive oil, especially extra virgin,
contains phenolic tyrosol compounds such as Oleuropein and Oleocanthal. This
compound is responsible for its bitter taste and its pediness. Oleocanthal,
Oleuropein, and its derivatives hydroksityrosol are the most powerful natural
antioxidants. Along with vitamin E and carotenoids, they play a vital role
against cancer, inflammation, coronary artery disease, degenerative nervous
diseases, diabetes, etc.
5. Studies show that Oleocanthal has
ibuprofen (NSAIDS) such as anti-inflammatory activity. Mediterranean diets that
use olive oil may be responsible for the low incidence of coronary artery
disease.
6. As a vegetable source, it has very
high plant sterol levels, especially ß-sitosterol. The FDA has approved the
following claims of Phytosterol: "Foods containing at least 0.4 grams per
serving of plant sterols, eaten twice daily with food for a daily intake of at
least 0.8 grams, as part of a diet low in saturated fats and cholesterol, can
reduce the risk of heart disease". Phyto-sterol competitively inhibits the
absorption of cholesterol in the intestines and thus can reduce the total
cholesterol levels up to 10% to 15%.
7. Olive oil is rich in vitamin E. 100
g fresh extra-virgin oil contains 14.39 MCG (about 96% of RDA) from
Alpha-tocopherol. Vitamin E is a strong lipid antioxidant, necessary to
maintain the integrity of the mucous membranes of cells and skin by protecting
them from harmful oxygen free radicals.
8. Additionally, extra-virgin oil is
also an excellent source of vitamin K; 100 g provides approximately 50% of DRI.
Vitamin-K has a potential role in increasing bone mass by promoting osteotropic
activity in the bones. It has also established a role in the treatment of
Alzheimer's disease patients by limiting the damage of neurons in the brain.
Consumption of olive oil, either in
the form of soft gel or its liquid directly beneficial for the body to:
· Protects
the body from heart disease by controlling bad fats (LDL) and improving good
fats (HDL) and high blood. Olive oil lowers LDL levels by reproducing the
components that protect the LDL from damage. Damaged LDL plays a role in the
formation of atherosclerosis.
· Protecting
diseases associated with aging diseases such as atherosclerosis, polyphenols in
olive oil prevents cells of monocytes glued to the walls of blood vessels, part
of the formation of atherosclerosis
·
Extend
the age. Olive oil is rich in antioxidants that protect cells from toxic toxins
that damage cells. In menopause women, the consumption of olive oil lowers cell
damage by 30%.
·
Lowering
blood sugar levels and increasing insulin in patients with type 2 diabetes.
Antioxidants in olive oil are thought to protect the pancreas-producing
pancreatic cells.
· Prevents
osteoporosis. The content of Oleuropein and hydroxy-tyrosol in olive oil lowers
the inflammation involved in the process of osteoporosis.
· Prevents
the plant from H. pylori, the bacteria allegedly associated with stomach ulcers
and cancers
· Lose
weight. Consumption of olive oil decreases weight without having to change diet
or increase physical activity.
Benefits of olive oil for health
Here
are the utilization of olive oil for beauty and health. We can divide the body
into beauty for skin health.
1. Provide skin's natural moisture
Indonesians
are often subjected to dry skin problems, so natural skin food is needed to
provide extra moisture like aloe vera benefits. The benefits of vitamin E in
olive oil are excellent for providing natural oil levels. How:
·
Clean the face before wearing Zaitu oil
·
Apply before bed on the skin of the face, but
be careful to apply olive oil to sensitive areas such as the area around the
eye
The
content of linoleic acid in olive oil that will help, keep the moisture content
on the skin, skin so as not to appear wrinkles at an early age. The rich
antioxidant content of olive oil is also widely found in green beans and grapes
3. Eliminate Acne Stains
How
to remove stubborn acne stains naturally, olive oil can also be done. Just
reheat the olive oil briefly, then apply it on the face of the found acne
blemishes.
4.
Anti-Inflammatory
Inside
the olive oil is filled with antioxidant types of polyphenols, which help
protect the cells from damage threats. This polyphenol compound contains
anti-inflammatory properties. Scientists have done a lot of research on the
effects of this polyphenol, which includes both against bone and digestive
health. In other studies suggests that this olive oil is potentially against
enhanced brain function (cognitive) and memory.
5. Controlling blood pressure
Adding
olive oil in a daily diet of more than 6 months, which continues with regular
treatment, can control blood pressure such as cucumber benefits. In some cases
it is found, whether low blood pressure or high blood stress can actually
decrease the dose of the drug or eliminate it altogether. However, do not do
without doctor supervision.
6. Good cholesterol
Olive
oil is maseuk into the list of foods instead of saturated fats and is able to
lower cholesterol levels, high cholesterol. However, on some studies it shows
other dietary oils such as sunflower and canola oil, allowing in decreased LDL
levels and other cholesterol types of cholesterol called apolipoprotein B.
7. Cancer prevention
From
research found that there is an influence for people who consume olive oil for
this, lowering the risk to the occurrence of colorectal cancer. In addition,
for women who like the use of olive oil, it is suspected to provide a
collateral against the risk of breast cancer.
8.
Stroke
Prevention
In
recent research shows that, people who consume olive oil are lower risk of
stroke disease at a later date, than do not consume it at all. Although the
study is still observational, it will be done by the development of the
directly to the object that consumes it or not.
9. Natural Hair Lotion
Hair
that often experiences curling, straightening or contact with chemicals such as
rebounding drugs, can cause hair damage. Olive oil can work to give a defense
on hair, like a hair lotion. How:
·
Apply olive oil on the scalp
·
Give a little massage to soak the scalp
·
Then tutplah the hair with a towel for 10
minutes
Combine
the use of olive oil, with the benefits of egg yolks or with honey benefits as
a mask, to prevent loss.
10. Melting Hair growth
Olive
oil can also help hair problems that require nutrients to explode. The benefits
of avocados made into natural hair masks, along with olive oil make the hair
extraordinary dense. The way to use is also quite easy, just apply a mask to
the hair, then let stand briefly until absorbed then in the rinse
Benefits of olive oil as aromatherapy
In
addition to the above benefits, many olive oils are also widely used as
aromatherapy oils because of its distinctive and fragrant smell. It is also
used as massage oils and blends masks on various beauty products. But beware of
the use of olive oil to its side effects.
Other benefits of olive oil
· Olive
oil is the best vegetable oil in terms of palatability, stability, lipid profile,
and safety profile.
· It
is rich in energy; 100 g oil delivers 884 calories. However, the high ratio of
monounsaturated fatty acids to saturated fatty acids qualifies as one of the
healthiest oils to consume.
· Extra
virgin oil has a high smoke point at a temperature of 450 ° F (210 º C). This
olive property is very important when using it in high temperature cooking;
Like frying certain foods
· Olive
oil has an excellent lipid profile. Saturated, monounsaturated and
polyunsaturated fats (SFA: MUFA: PUFA = 14:77:9) are distributed in good
proportion.
· The
oil commonly called cold-press is one of the stable cooking oils that has a
very long shelf life
Olive
oil is likely safe, either consumed directly (as a cooking ingredient) or when
applied to the skin. This olive oil safely delivers 14% of total daily
calories, from about 2 tablespoons (28 grams) daily. Olive oil has been used
safely as part of a Mediterranean-style diet. But there are some special
warnings for its use:
·
Pregnancy and lactation – no information can
be a reference to how the safety of olive products for pregnant or nursing
mothers. Do not use olive oil in larger quantities than the amount commonly
found in foods.
· Diabetes – olive oil can lower blood sugar,
so diabetics should check their blood sugar when using olive oil.
· Surgical surgery – olive oil can affect blood
sugar, so this use of olive oil can affect blood sugar control during surgery.
Stop consuming olive oil 2 weeks before surgery.
Behind
the efficacy of olive oil for a fairly perfect health is especially excellent
for the heart, so you can replace your oil consumption with olive oil.
Additional
information: Olive oil bias is consumed along with propolis. This will provide
optimal antioxidant and anti-viral effects. You are biased mixing one spoon of
olive oil plus 3 drops of propolis then immediately drunk. Make sure to use a
plastic spoon or wooden spoon. Highly recommended using the original Propolis
product such as British Propolis.
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