Researchers unveil the type of oil that decreases cholesterol levels
Extra Virgin Olive Oil Rich in Polyphenols Boosts Cardiovascular Health
Extra Virgin Olive Oil (EVOO), a key component of the Mediterranean diet, offers multiple cardiovascular health benefits due to its high polyphenol content. These potent plant compounds, including hydroxytyrosol, oleuropein, oleocanthal, and oleacein, provide antioxidant, anti-inflammatory, and vasodilatory effects [1][3].
These benefits significantly impact cardiovascular health in several ways:
- Reduction of Inflammation and Oxidative Stress: Polyphenols combat chronic inflammation and oxidative damage to blood vessels, key factors in atherosclerosis and heart disease [1][2][3].
- Improvement in Cholesterol Levels: EVOO polyphenols help lower low-density lipoprotein (LDL or "bad" cholesterol) and increase high-density lipoprotein (HDL or "good" cholesterol). They also reduce LDL oxidation, which is critical since oxidized LDL accelerates plaque formation in arteries [1][3][4].
- Lowering Blood Pressure: The polyphenols have vasodilatory properties that relax blood vessels and reduce arterial stiffness, leading to improved blood flow and reduced hypertension risk [1][3][5].
- Enhanced Endothelial Function: By protecting the lining of blood vessels and improving their function, polyphenols support overall vascular health [1].
Long-term clinical evidence supports these effects. For instance, the PREDIMED trial found a 30% reduction in major cardiovascular events with daily consumption of EVOO rich in polyphenols [2]. Similarly, the Lyon Diet Heart Study demonstrated significant decreases in cardiac mortality, heart attacks, and total mortality among Mediterranean diet followers using EVOO.
For optimal cardiovascular benefit, consuming approximately 1.5–2 tablespoons (20–30 grams) of high-polyphenol EVOO daily is recommended, ideally choosing oils labeled as "early harvest" to ensure higher polyphenol content [1].
In summary, the polyphenol-rich EVOO positively influences multiple cardiovascular risk factors by reducing inflammation, improving lipid profiles, lowering blood pressure, and protecting vascular function, thereby lowering the risk of heart disease and related conditions.
References:
- Polyphenols reduce inflammation, improve cholesterol, and lower blood pressure via antioxidant and vasodilatory effects [1][3].
- Clinical trials (PREDIMED, Lyon Diet Heart Study) show significant cardiovascular risk reductions with high-polyphenol EVOO consumption [2].
- Polyphenols protect blood vessels by reducing oxidative stress and improving endothelial function [1][3].
- Recommended intake is ~20–30 grams/day of high-polyphenol EVOO for cardiovascular protection [1].
- Incorporating Extra Virgin Olive Oil (EVOO), rich in polyphenols, into one's diet could potentially contribute to improving medical-conditions related to cardiovascular health, such as high blood pressure, due to its antioxidant and vasodilatory effects.
- Following a healthy-diet centered around EVOO, as suggested in the Mediterranean diet, could lead to better nutritional intake and enhanced cardiovascular-health, benefiting from the polyphenols' ability to reduce inflammation, improve cholesterol levels, and protect blood vessel function.
- Regular consumption of Extra Virgin Olive Oil and its polyphenols, as advocated by health and wellness experts, can contribute to the prevention and management of various cardiovascular-health issues, as evidenced by long-term clinical studies such as the PREDIMED trial and the Lyon Diet Heart Study.
