Extra virgin olive oil is an essential ingredient found in every kitchen because it is very good for human health. It provides various healthy substances to a human body and protects it from various diseases. Olive oil is full of healthy and protecting substances that protect a human heart and heart muscles.
Those who have been using olive oil for a long time have a low risk of heart attack and other heart diseases. Olive oil reduces bad cholesterol level and improves an overall health of human body. This article will tell you all about the role of olive oil in heart healthy diets.
Olive oil and its nutritional profile:
Olive oil contains healthy fats that are very beneficial for our overall health. Because these fats are very good at reducing bad cholesterol level and increasing good cholesterol level. These fats are called heart healthy fats because they improve an overall function of the heart. Olive oil also contains protecting substances and inflammation reducing substances that protect the body from inflammation and cell damage.
One tablespoon of extra virgin olive oil contains about 110 calories and 9 grams of healthy fats. These fats are very good for heart health, and it is a very wise idea to use olive oil daily for heart health. Furthermore, olive oil contains fat soluble vitamins that help to absorb fats in the body. It protects our body from cell damage and increased level of bad cholesterol.
Olive oil and cholesterol level:
Cholesterol is very important in heart health. There are two types of cholesterol present in human body. One type is bad cholesterol and the other type is good cholesterol. Good cholesterol is beneficial for human body, while bad cholesterol is not good for human health. When bad cholesterol is increased in our body, it sticks to the walls of the heart and causes heart attack.
When you use olive oil instead of butter or vegetable oil, healthy fats in your body are increased, which leave a positive effect on our body. You can improve your cholesterol test by using a tablespoon of extra virgin olive oil daily. Additionally, olive oil contains protecting substances (antioxidants) which keep your cholesterol level normal. These protecting substances prevent your heart from damage.
Olive oil and blood pressure:
When you use olive oil and improve your cholesterol level, you indirectly improve your blood pressure. If someone has a high blood pressure, he has a greater risk of having heart attack and heart diseases. Inflammation reducing property of olive oil helps to keep the blood pressure normal.
If your blood pressure is increased, you can use a tablespoon of olive oil to maintain your blood pressure normal. Olive oil makes your blood vessels relaxed by reducing pressure on arteries walls. In this way, an overall heart function is improved.
Olive oil and overall heart and vessel health:
South-Europeans have been using olive oil for years, and they have very strong heart muscles. Their inflammation and cellular damage is very low because of the use of extra virgin olive oil. Inflammation and cellular damage are key factors of causing heart diseases.
Protecting substances and inflammation reducing substances present in extra virgin olive oil reduces inflammation and protects body cells from damage. The health of your blood vessels is also improved by olive oil, and they transport blood throughout your body properly. Additionally, healthy fats present in olive oil prevents the accumulation of oil and yellow fats in arteries and veins. You can easily protect your heart and blood vessels for a long time when you use olive oil daily.
How to use olive oil in diet:
Following are the ways to use olive oil in daily diet:
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Pouring over salads:
You can use olive oil daily by pouring it directly over salads. Whether you make simple salad or Italian salad, the addition of olive oil enhances its taste. You can also use olive oil as a base to make different dips and sauces, which can later be used in salads.
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Cooking:
You can use extra virgin olive oil for cooking your daily meal. You can either stir-fry your vegetables or grill your meat with olive oil. Olive oil will add a softness and smooth texture to your food. You can use it by replacing butter or vegetable oil.
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Frying the vegetables:
When you are arranging a family dinner and want to serve a side dish with meat, you can serve fried vegetables. Using olive oil for frying these vegetables is very wise idea because you can cook your vegetables completely and have a nice crisp on outside with the help of olive oil.
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Using as a dip:
Olive oil can also be used as a dip or sauce. You can add herbs like rosemary and thyme etc. or spices like chili etc. in olive oil and make a delicious dip or sauce out of it. You can serve this dip as a side dish with your meat or vegetables.
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Use in smoothies:
You can also use olive oil for making delicious smoothies. This olive oil makes your smoothie soft and smooth. It not only makes your smoothie texture smooth, but also adds healthy fats in your diet.
Best olive oils for cholesterol and heart health:
When you are going to buy olive oil, always choose the best and high quality olive oil. The best olive oil for cholesterol and heart health is extra virgin olive oil that provides various health benefits to your body. Avoid taking refined or processed olive oil for your daily use. Because refines and processed olive oil is full of unhealthy fats and nutrients.
Tips for selecting the best olive oil:
Following are the tips for selecting the best olive oil:
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Look for natural extracted oil:
Extra virgin olive oil is made by naturally pressing the olives with their seeds under high pressure. No chemicals or heat is used for the collection and extraction of olive oil that enhances the taste of olive oil. This olive oil also contains fibers along with nutrients.
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Check for extra virgin:
Always buy an extra virgin olive oil because it is free of chemicals and preservatives. When olive oil is collected by the processing of heat or chemicals, it causes a change in the taste and smoothness of olive oil. Extra virgin olive oil has a smooth texture and fresh fruity taste.
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Choose dark-colored bottles:
When you buy olive oil, always prefer dark-colored bottles. When olive oil comes in contact with light or air, it changes the natural taste of olive oil. The fibers present in the olive oil changes their taste and texture.
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Check the production date:
Always check the production date of olive oil before buying it. Because if olive oil is produced in the last 18 months, it can be used easily. Because this olive oil has a fresh and fruity taste which enhances the flavors of your dishes.
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Choose certified brands:
Nowadays, many brands are introducing fake olive oil which are not good for our health. Always look at the certification of olive oil before buying it. Certification makes sure that olive oil is of high quality and produced by natural method.
Is extra virgin olive oil a healthy choice?
Yes, extra virgin olive oil is the healthiest choice for everyone. It is the best olive oil that any heath conscious person can use daily. This olive oil is produced naturally because farmers collect olives by hand and then press them under high pressure without using any heat or chemical. This process helps to keep all the nutrients and vitamins in the oil that are beneficial for human body.
Extra virgin olive oil contains a high amount of healthy fats, protecting substances, and inflammation reducing substances that help to maintain an overall heart health. This olive oil is the best among all olive oil because of its taste, texture, and flavors. It is available in different flavors like medium, light, and strong.
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