New Study Reveals Impact of Olive Oil on Heart Health
Despite having the highest levels of monounsaturated fats or “healthy fats” out of all plant-based cooking oils, olive oil, according to a recent study, could have an unexpected impact on your health.
The Recipe for Heart Health (RFHH) trial was designed to compare impacts of consuming a high versus low amount of extra virgin olive oil (EVOO) within a vegan whole food plant‐based diet (WFPBD) on cardiometabolic risk factors in adults at borderline to high atherosclerotic cardiovascular disease (ASCVD).
The study comprised 40 adults aged 18 to 79 who followed a curated vegan diet for eight weeks. They spent four weeks consuming four additional teaspoons of EVOO per day and four weeks on a version of the diet with no additional EVOO.
The study affirmed that a WFPBD with both high and low EVOO levels improved low-density lipoprotein (LDL) cholesterol — also known as "bad" cholesterol — and atherogenic lipid profile in participants at risk for ASCVD.
However, the results did not wholly support that all levels of EVOO were beneficial to a heart-healthy diet.
One of the study’s methods included starting the diet period with relatively considerable amounts of EVOO before transitioning to low amounts of olive oil in participants’ meals.
Upon decreasing EVOO consumption, LDL cholesterol levels dropped.
When the process was reversed and lesser amounts of EVOO were added to participants’ diets after little to no EVOO consumption, this impeded LDL cholesterol level reduction.
These results are significant given the recent popularity of food lifestyles such as the Mediterranean diet which promotes the benefits of EVOO as a means of reducing unhealthy cholesterol levels.
The takeaway? Those at higher risk of heart disease should consider cutting out extra helpings of olive oil from their diets to reduce their “bad” cholesterol levels.
How to decrease olive oil consumption
Olive oil is a primary ingredient in several food products including mayonnaise, salad dressing and pan-fried foods, making it difficult to avoid in a well-rounded diet.
To best monitor your olive oil intake, limit your consumption of these food products and consider alternatives such as replacing mayonnaise with Greek yogurt or avocado spread.
Olive oil is also a popular cooking oil. In cake or muffin mixes, you can replace olive oil with unsweetened applesauce. To replace non-stick cooking spray, try lining your pan with parchment paper to prevent food from sticking to your pan.
How to use olive oil outside of the kitchen
Eliminating or at the very least mitigating EVOO from your diet may leave you with extra bottles of oil that you don’t know how to use up.
Try some of these alternative uses for EVOO:
Use it as a skin moisturizer
Olive oil contains squalene and vitamin E which support your skin’s moisture retention and its capacity to absorb and retain water, respectively. Try applying a small amount of olive oil to your face after cleansing. It also works as a great makeup remover!
Use it as a hair mask
Research suggests that vegetable oils can protect your hair from damage and that monounsaturated oils — like olive oil — may penetrate the hair shaft more fully than polyunsaturated oils such as sunflower or safflower oil. Try massaging 2 tablespoons of olive oil into your hair and letting it sit for a few hours before rinsing to reap the benefits!
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