Thursday, December 2

High cholesterol: cooking with olive oil lowers it and protects heart health


Olive oil contains around 75% monounsaturated fatty acids. These types of fats can help reduce the levels of “bad cholesterol”, also known as LDL cholesterol, in addition to providing great antioxidant and anti-inflammatory benefits.

Photo: Dana Tentis Photo / Pixabay

When there is too muchgives a fatty substance called cholesterol in the blood vesselsThese can become blocked, increasing the risk of heart problems and strokes. Therefore it is no secret to say that high cholesterol is the precedent par excellence of most cardiovascular diseases. It is one of the most recurrent diagnoses in medical consultations and it is believed to be closely related to lifestyle and quality of diet. Therefore, just as there are foods that it is imperative to avoid (such as saturated fats), making some adjustments in daily eating habits can make a significant difference. One of the most powerful tips is change the use of normal oil for olive oilAccording to recent research, it is a simple dietary adjustment that has the ability to lower high cholesterol levels.

The first thing that is important to mention and be clear about is that there are two main types of fats: saturated and unsaturated. Olive oil is one of the most worthy representatives of unsaturated fats, in addition to providing a long list of health benefits; according to the National Health Service (NHS): Eating foods that contain unsaturated fats is key to lowering high cholesterol levels.

The truth is that it is nothing new to talk about the benefits of olive oil, to date there are several scientific studies that demonstrate its therapeutic properties and that go hand in hand with the Mediterranean diet. Following the Mediterranean lifestyle has been shown to be the best eating pattern to reduce the risk of heart disease and stroke. In fact, according to references from the prestigious Harvard University: the consumption of olive oil as part of the daily routine is one of the main contributors to the reduction of cardiovascular diseases (including high cholesterol).

Olive oil contains about 75% monounsaturated fatty acids. These types of fats can help lower levels of “bad cholesterol,” also known as LDL cholesterol. This type of cholesterol is known as “bad” because it increases your chances of developing heart problems or strokes. In addition, olive oil is mainly made up of oleic acid (monounsaturated fatty acid), another very relevant detail is that not only lowers LDL cholesterol but increases “good” HDL-cholesterol and it has a high level of fat-soluble vitamins, especially vitamin E and antioxidants. It is one of the foods with the greatest medicinal potential, it fights any inflammatory process and the presence of free radicals; both conditions are related to the origin of most cardiovascular diseases.

Recent scientific research shows that replace foods high in saturated fat a small amount of foods high in unsaturated fat, such as olive oil, may help lower LDL cholesterol. The antioxidant and anti-inflammatory properties of olive oil are attributed to the health benefits related to it.

In addition, other studies on olive oil show a connection between a lower risk of cardiovascular disease, certain types of cancers and dementia for people who consume greater amounts of this type of oil. It is also well known that it is a wonderful ally to lose weight, as it enhances the burning of body fat and benefits the metabolism. The best of all is that integrating olive oil in the daily diet is easy and simple, it is a most versatile ingredient that although it is the perfect base for making healthy homemade dressings. Also, it goes wonderfully in soups, creams, pastas, ceviches and above all it is the best substitute for cooking; ideal for cooking cuts of fish, chicken or meat in the oven. It is also ideal for use in all kinds of healthy bakery recipes.

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