Scientific review shows how extra virgin olive oil improves heart health

New research indicates that extra virgin olive oil not only adds flavor to food, but can contribute to fighting heart disease, reducing inflammation, and promoting vascular health, especially when eaten as part of the Mediterranean diet.

A recent systematic review was published in the journal Nutrients Prepared by researchers from Italy, it has been concluded that consuming extra virgin olive oil (EVOO) regularly as part of the Mediterranean diet reduces the risk of cardiovascular disease (CVD).

biologically active ingredients

Olive oil, especially extra virgin oil, is one of the main pillars of the Mediterranean diet. It is one of the highest quality oils due to its low processing and its richness in beneficial compounds.
More than 98% of the oil composition consists of triglycerides and fatty acids. The rest contains compounds such as polyphenols, including Hydroxytyrosol undtyrosol, with strong antioxidant properties.

The heart benefits of extra virgin olive oil

The composition of polyphenols varies depending on factors such as climate, type of olive, and processing method. Studies show that these compounds reduce oxidative stress and inflammation, which are among the main causes of heart disease, atherosclerosis and some types of cancer.

In 2012, the European Food Safety Authority (EFSA) acknowledged a health claim stating that olive oil polyphenols reduce lipid oxidation in the blood, provided that the oil contains at least 5 mg of hydroxytyrosol or its derivatives per 20 g of oil.

Clinical evidence

Studies show that extra virgin olive oil can reduce the risk of heart attacks and strokes, especially in people who have or are highly susceptible to heart disease. Its benefits include:

• Improve vascular function (such as flow-dependent vasodilation)
• Increased availability of nitric oxide
• Reducing inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6)
• Reducing oxidized bad cholesterol (ox-LDL)
• Increased good cholesterol (HDL)
• Boosting the body's antioxidant capacity
• Lowering systolic blood pressure and improving ankle/arm index (ABI)

But the positive effects were most pronounced in polyphenol-rich oils, and may vary depending on the population studied.

Challenges and limitations

• Many of the trials were conducted in high-risk groups, which may limit the generality of the results to the general public.
• Not all studies have shown significant changes in all indicators such as the efficiency of cholesterol excretion from cells (HDL efflux).
• The different composition of oils and the different concentration of polyphenols make direct comparison difficult.

Outstanding results from the experiments

• A Spanish experiment has shown that a Mediterranean diet rich in extra virgin olive oil is better than a low-fat diet in reducing heart events over 7 years.
• Australian studies have shown that high-polyphenolic EVOO reduces systolic blood pressure and oxidized LDL levels in people with abdominal obesity or high inflammation.

Metabolic and molecular studies have shown that EVOO modifies genes related to inflammation and heart health. Some of its metabolic products are also linked to a lower risk of heart disease, without showing a significant link to type 2 diabetes.

conclusions

The review highlights the benefits of extra virgin olive oil, especially in people with or prone to heart disease, by improving indicators of inflammation, oxidative stress, blood fat, and blood pressure.
The main finding is that taking EVOO of 20—30 grams per day within the Mediterranean diet is associated with a lower risk of heart disease and improved HDL function.

The researchers recommend standardizing the composition of EVOO products in terms of polyphenol content to improve the reliability of future studies. They also point to the need for broader and longer-term clinical trials to confirm benefits across different populations.

summation

Extra virgin olive oil is a promising ingredient in heart-healthy diets, especially when incorporated into a healthy diet. However, the need to confirm its effectiveness more broadly beyond risk groups remains essential, with the importance of standardizing product formulations to provide clear and effective recommendations.

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Source: medical news
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