Research uncovers olive oil as a significant component
The Mediterranean diet, famed for its health benefits, primarily revolves around olive oil intake. But is the consumption of its unsaturated fatty acids truly advantageous for our bodily health? A research team has finally weighed in on this question.
A vegetarian diet, with either high or low native olive oil intake as its base, can result in a notable reduction in cholesterol levels. This conclusion stems from a study conducted by a team from the University of Florida and the National Institute of Diabetes and Digestive and Kidney Diseases, published in the "Journal of the American Heart Association". The researchers explored whether olive oil, coupled with a whole-food, plant-based diet, actually benefits individuals with cardiovascular disease risk factors.
Olive Oil Intake Lowers "Bad" Cholesterol
The optimal dosage of olive oil in a diet remained uncertain until now. The researchers aimed to clarify this matter through their study. They recruited 40 adults - 30 women and 10 men - aged between 18 and 79, all exhibiting borderline to high risk of atherosclerotic cardiovascular diseases.
For eight weeks, the study participants adhered to a vegetarian diet. One group consumed four tablespoons of olive oil daily, while the other group consumed only one tablespoon per day.
In both cases, olive oil consumption produced favorable outcomes: Both groups saw a decrease in their LDL cholesterol levels. The decrease was more significant in the low-dose group. Low-density lipoprotein, often abbreviated as LDL or lipoprotein of low density, represents the "bad" cholesterol in the bloodstream and serves as a marker for heart disease.
The study validated that cutting down on saturated fatty acids and simultaneously increasing unsaturated fatty acids leads to positive effects on the LDL receptor in the body. This suggests that olive oil consumption in the right amount is beneficial.
What Makes Olive Oil Heart-Healthy?
Olive oil is composed of 70% monounsaturated fatty acids, mainly oleic acid. The German Heart Foundation reports that 10% of olive oil consists of polyunsaturated fats, including linoleic acid and the omega-3 fatty acids linolenic acid and eicosapentaenoic acid. The favorable fatty acid composition of olive oil helps lower harmful LDL cholesterol, a detail corroborated by the new study.
Monica Aggarwal, the study's lead author, expressed no surprise at its results. "We know that a plant-based diet outperforms the American standard diet," Aggarwal told Medical News Today. "I wanted to determine if olive oil is beneficial in a diet or merely less harmful compared to other alternatives."
Jennifer Wong, a US cardiologist, shared her sentiments with Medical News Today. "These studies help emphasize immediate metabolic effects," she added. "I look forward to examining the long-term effects of this dietary change."
Based on the new study, the researchers found that olive oil consumption, whether high or low, resulted in decreases in LDL cholesterol levels for participants following a vegetarian diet. This study supports the idea that reducing saturated fatty acids and increasing unsaturated fatty acids, such as those found in olive oil, has positive effects on LDL receptors in the body.
The researchers from the University of Florida and the National Institute of Diabetes and Digestive and Kidney Diseases' study provided evidence that olive oil, with its favorable fatty acid composition, can indeed help lower harmful LDL cholesterol, reinforcing its heart-healthy benefits.
