Olive oil contains saturated, polyunsaturated and monounsaturated fatty acids. Saturated fats like animal fat can raise your LDL, or bad, cholesterol. Monounsaturated fats, on the other hand, lower LDL, reducing your risk of heart disease. The most abundant monounsaturated fat in olive oil is oleic acid. The amount of oleic acid in olive oil ranges from 55 percent to 85 percent of the total fat content, says Dr. David L. Katz in the Aug. 11, 2009, edition of O, The Oprah Magazine. On the down side, olive oil contains small amounts of omega-3 and omega-6 essential fatty acids.
Vitamins E and K are abundant in olive oil. Both are important for cardiovascular health. The body needs vitamin E to form red blood cells, and vitamin K is essential for normal blood clotting. Just 100g, or about 3-1/2 oz., of olive oil contains 14mg of vitamin E and 62mcg of vitamin K, according to the OliveOilSource website. That means about 7 tbsp. of olive oil provides 93 percent of the daily recommended allowance, or RDA, of vitamin E and 59 percent of the RDA for vitamin K.
Olive oil contains small amounts of the minerals iron, calcium, potassium and sodium. These minerals have several functions, among them supporting the cardiovascular system. Iron is critical for the red blood cells' ability to carry oxygen to all cells in your body. Calcium, potassium and sodium are electrolytes, which carry electrical charges that help the nerves and muscles function. Your body depends on these minerals, especially potassium, to keep your heart beating regularly.
Polyphenols are antioxidants from plants. Like all antioxidants, they help protect the body's cells from damage. These compounds may contribute significantly to olive oil's health-protecting properties, says molecular biologist Helen Kollias at the Precision Nutrition website. Kollias says, however, that polyphenols alone aren't enough to provide the full health benefits of olive oil or the Mediterranean diet. For the highest amount of polyphenols, choose extra virgin or virgin olive oils.
Olive oil shows promise for supporting heart health. The U.S. Food and Drug Administration recommends eating 2 tbsp., or 23g, of olive oil daily to reduce your risk of heart disease. The unsaturated fats in olive oil may also help with diabetes and rheumatoid arthritis, according the the Olive Oil Source. The American Diabetes Association recommends that people with diabetes choose unsaturated fats over saturated fats. Olive oil's anti-inflammatory action may ease rheumatoid arthritis.
- MayoClinic.com: Olive Oil: What are the Health Benefits?
- O, The Oprah Magazine: Can Olive Oil Stand the Heat?
- AskDrSears: All About Oils
- Olive Oil Source: What is in Olive Oil?
- University of Maryland: Iron
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