How Is Olive Oil Good For Heart Health? Get Ready To Be Surprised!

When you think about good heart health, the most vital thing to consider is what you eat and how your food is prepared. Cooking oil plays a major role in this. How harmful or helpful it is for your health is solely dependent on its source. All oils contain monounsaturated, saturated and polyunsaturated fats. Take a teaspoon of any oil, and you get approximately 120 calories from it. However, not all oils offer healthy calories. While some types of fats in oils increase your risk for heart ailments, others can be beneficial for your heart too. One such oil is olive oil.

How is olive oil good for heart? It is packed with unsaturated fats that can elevate your good cholesterol levels. Remember, good cholesterol is vital as it minimizes the risk of cardiovascular diseases. In fact, the best olive oil for heart health is the extra virgin type. Extra virgin oil contains monounsaturated fatty acids that makes it an ideal olive oil for heart health.

Read on to know more about the connection between olive oil and heart health.

What Is the Nutrient Composition of Heart Healthy Olive Oil?

An oil that is extracted from the fruits of olive trees is called olive oil. The fruits are either pressed or crushed and then mixed together to produce olive oil. The pulp is then separated from the oil by a process of centrifugation.

There are three grades of olive oil namely, refined, virgin and extra virgin oil. Extra virgin is the one that is least processed. No wonder it is called the best olive oil for heart health. Another reason is that extra virgin is rich in phenolic antioxidants. These antioxidants minimize oxidative stress by protecting your cells from free radicals [1].

A tbsp of olive oil contains the following essential nutrients. 

• Monounsaturated fats: 73% 
• Vitamin E: 13% of DV 
• Saturated fats: 14% 
• Vitamin K: 7% of DV

The presence of monounsaturated fatty acids in olive oil makes it a healthier alternative. These fatty acids are healthy dietary fats that can help in minimizing heart diseases.

How Is Olive Oil Beneficial for Your Health?

There are many benefits of olive oil. When you consume olive oil, heart health improves considerably. This is so because the predominant fatty acid in olive oil is oleic acid, which is a monosaturated fatty acid [2]. As these are highly resistant to extreme temperatures, cooking your dishes in olive oil is beneficial for the heart too.

Olive oil also contains potent antioxidants. These biologically active components help in combating inflammation and minimizing oxidation of cholesterol. Both these factors are crucial in lowering your risks for heart ailments. Other health conditions that can be minimized by using olive oil include the following: 

• Rheumatoid arthritis 
• Type 2 diabetes 
• Alzheimer’s disease 
• Stroke

How Is Olive Oil and Heart Health Linked?

Oils that are healthy for your heart contain monounsaturated and polyunsaturated fatty acids. When you consume these oils, the amount of bad cholesterol in your blood also decreases. Buildup of bad cholesterol levels can cause plaque deposition in your arteries. Such deposits reduce your blood flow towards and from your heart. This can trigger cardiovascular diseases.

Oleic acid, present in olive oil, has heart-protective properties. A study also confirmed how extra virgin olive oil may be helpful in reducing cardiovascular diseases [3]. This oil, rich in omega-3 fatty acids, improves your heart health and vascular functions as well.

What Are the Different Heart Health Tips You Need to Follow?

If you want to stay away from heart ailments, adopt a healthy lifestyle. Follow these simple heart health tips to ensure your heart health is good. 

• Stop smoking 
• Be active 
• Maintain your weight 
• Consume foods rich in fiber 
• Minimize consumption of saturated fats
• Eat at least 5 fruits and vegetables daily
• Reduce your salt intake
• Minimize alcohol consumption
• Avoid eating junk and processed foods

Now that you know the importance of olive oil for heart health, swapping butter or mayonnaise with it can lower your risk of cardiovascular diseases. The presence of antioxidants in olive oil is beneficial not only for your heart, but also for other organs. Remember to purchase the right type of olive oil. Ensure there are no additives in it for best results.

Olive oil is safe for cooking at moderate temperatures too. Including olive oil in your diet is beneficial for your health in all ways. After all, your heart deserves your care and attention. If you are facing chest pain or uneasiness related to the heart, get yourself checked without any delay. Book an appointment with a cardiologist on Bajaj Finserv Health. Opt for an online doctor consultation with a physical follow-up and ensure your heart comes first!