1. The olive tree from the heart of the Mediterranean and from our hearts
In a world where the pace of our lives is hectic, our heart suffers, weakens, and gets sick.
Fortunately, olive oil proves to be a reliable ally. This miraculous and golden liquid, born
from the fruits of the olive tree, is more than just a simple culinary ingredient, it is
undoubtedly a treasure that brings numerous benefits to the heart.
2. Think about your heart. Think about olive oil
Olive oil is rich in monounsaturated fatty acids, also known as ‘good’ fats. These fats
contribute very efficiently and friendly to maintaining the correct level of cholesterol in
the blood, thus protecting the heart. In addition to the huge intake of good fats, olive oil is
also an extraordinary source of antioxidants, which fight against free radicals that protect
the heart from appreciable oxidative stress. Olive oil can be considered an essential
element in any diet that aims to keep the heart young and full of life. It is a gift from
3. The chemical composition of olive oil
Olive oil contains various types of fats and chemical substances in its composition.
Triglycerides: Most of the oil is made up of triglycerides, which are composed of
monounsaturated, polyunsaturated, and saturated fatty acids.
Fatty acids: From the breakdown of triglycerides, small amounts of free fatty acids
result.
In 100g of olive oil, we find:
-Monounsaturated fatty acids – 70.0g
-Polyunsaturated fatty acids – 15.0g
-Saturated fatty acids – 13.0g
-Omega3 fatty acids – <1.5g
-Omega6 fatty acids – 0.2-21g
Vitamins and minerals:
-Vitamin E – 14.3mg
-Vitamin K – 60.2µg
Other chemical substances that olive oil contains: sterols, tocopherols, triterpenic
alcohols, hydrocarbons, carotenoids, phospholipids, and estrone and pigments, the latter
are responsible for the color of the oil.
4. Below, we list a few benefits of olive oil for the heart:
-Monounsaturated Fats and Oleic Acid: Olive oil is rich in oleic acid, which reduces
inflammation. Essentially, diets with monounsaturated fats reduce the levels of C-reactive
protein. This is a marker of chronic inflammation that can help anticipate the risk of
cardiovascular problems.
-Antioxidants: Olive oil has many powerful antioxidants, even polyphenols such as
hydroxytyrosol and oleocanthal. They are essentially active substances and can
significantly reduce the risk of chronic diseases. That is, we again find some remarkable
fighters against inflammation, at the same time they also help protect the cholesterol in
the blood from oxidation. These are two huge benefits that can reduce the risk of heart
disease.
-Anti-inflammatory Characteristics: Among the biggest causes of heart disease are
inflammations. Chronic inflammation, unfortunately, can irritate blood vessels, thus
causing the formation of dangerous arterial plaques, because they can cause blood clots
that lead to a heart attack or stroke.
Especially extra virgin olive oil, helps counteract chronic inflammation with its
monounsaturated fatty acids and polyphenols.
What a joy it is, that we can shield ourselves from such great misfortune with the fine
taste of olive oil, a taste that can be employed in countless recipes.
5. Beneficial Results for the Heart
People who consumed at least one teaspoon of olive oil per day had a 14% lower risk of heart disease. The benefits of using oil come from two main directions, namely, by consuming olive oil we will consume less other unhealthy fats, such as butter, mayonnaise, and margarine. The second direction is the use of a diet rich in olive oil resulting in the reduction of LDL cholesterol and LDL oxidation. It has also been shown to lower blood pressure.
6. How does olive oil help the heart?
Cardiovascular disease : People who consumed at least half a tablespoon of olive oil per
day had a 14% lower risk of developing heart disease compared to people who did not
use olive oil at all.
Coronary heart disease : High oil consumption was associated with a 21% lower risk of
coronary heart disease. Here, we are definitely talking about reducing bad fats (butter,
margarine, mayonnaise) and replacing them with olive oil. Only in this way will we
consume a larger amount of oil. However, let’s not misunderstand, increasing oil
consumption is not recommended in large quantities. There must be a balanced measure
in everything, it is enough a tablespoon or teaspoon two or three times a day. This is the
amount that should be used.
Blood pressure: According to the International Olive Council, regular consumption of
olive oil lowers both systolic (maximum) and diastolic (minimum) blood pressure.
7. Flavouring methods
The olive oil, pure and simple, waits. It waits for the herbs, the spices, the citrus zest. It
waits to be awakened, to be enlivened. It waits to be more than it is, to be part of
something greater – a dish, a meal, a memory. So, we take the olive oil, and we begin. We
begin to infuse it with flavors, with life.
Lemon-flavored olive oil: You need a teacup, filled with olive oil and a peel from an
organic lemon. The peel is cleaned (not grated!). Put the oil and peel together and leave
them for 24 hours. This way you have lemon-flavored oil that can be put on salads and
fish dishes.
You can also flavor olive oil with the following plants: chili, garlic, basil oregano, field
thyme, fennel. Regardless of the spice used, the recipe is the same, namely, in a container
put 100 ml of olive oil and 1% (maximum) of the spice you prefer. Leave it like this for
four days and shake it once a day. It’s phenomenal, it definitely adds value to your
dishes.
8. Three recipes of pesto with olive oil for your inspiration:
Mediterranean Pesto: You need fresh basil (one bunch), garlic, pine nuts, 100ml olive
oil, salt, and a little lemon juice. All these are put in a blender and mixed until a pesto
sauce is obtained.
Pistachio Pesto: For this recipe, you need pistachios (50g), fresh basil (½ bunch), a little
parmesan (20g), 100ml olive oil, and garlic. They are put in a blender and mixed until the
desired pesto is obtained.
Wild Hazelnut Pesto: This recipe requires 2-3 bunches of parsley, a few wild hazelnuts
(very few), 50g of parmesan, 100 ml of olive oil, salt, pepper, and garlic. They are mixed
in a blender until the desired paste is obtained.
Regardless of whether you suffer from heart diseases or want to be cautious, the
integration of olive oil is highly recommended. In conclusion, we list a few foods that are
equally beneficial for the cardiovascular system: spinach, kale, green cabbage, whole
grains, strawberries, blueberries, blackberries and raspberries, avocado, fatty fish and fish
oil, beans, dark chocolate, tomatoes, almonds, chia seeds, flax seeds and hemp seeds,
garlic, and green tea.
It is very important to go to the doctor or specialist when you have different symptoms of
illness, do not postpone the consultation!