Why You Should Make Olive Oil Part of Your Diet

ByBilal Zaheer

The health and longevity of the Mediterranean people are associated with a Mediterranean diet that is low in vegetable and animal foods, but what makes this traditional diet stand out is the main sources of fat and olive oil. The high usage rate of olive oil. Olives; the basics of Mediterranean cuisine.

For centuries, olive oil has played a major role in reducing the incidence of heart disease among the Mediterranean people. Extensive research shows that olive oil not only damages arteries but also lowers cholesterol levels and lowers blood pressure. This is a significant risk of stroke.

A study by Montoya and his colleagues tracked four diets in five weeks. A diet high in saturated fat. Unsaturated butter (sunflower oil); one unsaturated butter (extra virgin olive oil); the latter is found in omega 3 fatty acids. Studies have shown that eating a diet rich in extra virgin olive oil lowers cholesterol levels and lowers blood pressure by 5–6%.

We know that extra virgin olive oil is an essential source of fat for the heart because olive oil is an unsaturated fat in nature and does not clog arteries. We also know that all olive oils contain the same amount of unsaturated fats. So why buy extra virgin olive oil, which is more expensive than refined olive oil? There are two main reasons.

Thousands of years ago, olives were crushed by hand into spherical stone tubs. Today, in a similar way, olives are beaten (in the pits) and crushed by mechanical means. Olive (cold) oil made in this way is extra virgin olive oil and natural olive juice. It retains the unique taste, aroma, and healthy quality of the fruit.

After the initial release, the solid residue is returned to the piston for various heat levels and chemical treatments. Neutralize with sodium hydroxide, filter with a charcoal filter, and extract with hexane at low temperature. The resulting butter has no color or odor and loses most of its antioxidant properties. Therefore, we do not recommend using this second version. Over time, the use of fats exposed to chemicals can have harmful effects on our bodies.

Several studies investigating the activity of some small compounds in olive oil have shown that they are powerful antioxidants and powerful free radical scavengers. Free radicals are extremely unstable and destructive molecules that cause oxidative stress in cells and ultimately kill them. When radicals kill or destroy enough cells in the body, the body ages and eventually dies. In olive oil, the antioxidant content is higher in extra virgin olive oil than in pure olive oil. Let’s take a look at some of them.

o Vitamin (oc-tocopherol). Olive oil contains α-tocopherol or vitamin E. They are one of the most effective antioxidants in tocopherols and cell membranes and have the highest natural antioxidant activity. Consistent evidence suggests that people with low blood levels of vitamin E damage arteries more than people. On average, the amount of vitamin E in May is 24 to 43 milligrams per 100 grams. thick.

o Polyphenols: tyrosol and hydroxytyrosol. According to extensive research, polyphenols are powerful antioxidants that block the “attack” of free radicals. Tyrosol is completely stable and can reverse the oxidation of LDL cholesterol. 3 Hydroxytyrosol is an effective weed collector of free radicals, helping oil retention time and delaying spontaneous oxidation.

1. Extra virgin olive oil: 4.2 milligrams per 100 grams

2. Refined olive oil: 0.47 milligrams per 100 grams

As far as we know, there is a big difference in the additional amount that exists

Hydrocarbons: Lots of rocks. The main hydrocarbon in olive oil is saccharin, another powerful antioxidant. According to six studies, the average amount of skeins in the United States is 30 milligrams. In Mediterranean countries, receptions can reach 200–400 milligrams per day.