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Heart disease is one of the leading causes of death in the world. The lifestyle that is increasingly sedentary (lack of movement) today also affects the development of heart disease. Therefore, to prevent heart disease, you are advised to change your diet to be healthier and to be more active in physical activity. Some foods with certain ingredients are also believed to keep your heart healthy and thus help reduce the risk of heart disease, one of which is olive oil.
What is olive oil?
Olive oil is fat or oil obtained from the fruit of the olive tree (Olea europaea). So, the oil it produces is called olive oil. This plant is widely grown in Mediterranean countries.
There are so many benefits that can be produced from olive oil. Not surprisingly, this oil is widely used in making cosmetics, medicines, soaps, and is also added to your cooking.
The content in olive oil for the heart
Olive oil for the heart contains healthy fats that are good for your health. The type of fat that is mostly contained in olive oil is monounsaturated fatty acids (monounsaturated fatty acids / MUFA). These monounsaturated fatty acids can help in reducing bad cholesterol levels and total cholesterol levels in the body, as well as helping to maintain good cholesterol levels in the blood. This in turn can help lower the risk of heart disease and stroke.
Monounsaturated fatty acids can also provide nutrients that aid in the development and control of cells in the body. Apart from that, monounsaturated fatty acids can also help improve the function of your blood vessels. Oils that contain monounsaturated fatty acids also usually contain vitamin E (vitamins that contain antioxidants). So, olive oil (which is one of the oils containing monounsaturated fatty acids) can help protect your heart health.
Apart from containing unsaturated fatty acids and antioxidants, olive oil also contains phenolic compounds that can protect your heart, called polyphenols. The polyphenols in olive oil can reduce the risk of heart disease by lowering blood pressure and cholesterol, reducing blood clotting, and protecting the lining of arteries. Olive oil is high in polyphenols which can affect genes that reduce the risk of metabolic syndrome and heart disease.
Apart from helping reduce the risk of heart disease, olive oil has also been found to help reduce the risk of type 2 diabetes mellitus and cancer. Several studies have linked consumption of monounsaturated fatty acids (contained in olive oil) with control of insulin levels and blood sugar. So, consumption of olive oil can also help if you have type 2 diabetes mellitus. In addition, the polyphenols and antioxidants in olive oil can also help reduce inflammation and cell growth, and protect cells from damage, thereby reducing the risk of cancer.
Use olive oil sparingly
Although olive oil has good health benefits for you, it is also necessary to use it wisely. However, olive oil is a high calorie fat. If you use it too much, of course it can contribute additional calories to your body. So, you are advised to use only sparingly. The American Heart Association also recommends that the limit for consumption of foods containing monounsaturated fatty acids is less than 20% of your total daily energy needs.
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