A few people believe that oils are bad for you and make you fat. Oil is meant to be used in cooking, not for drinking. Not quite correct. Olive Oil is one of the most healthiest oils. It may even help you lose weight.
How is Olive Oil Healthful?
Many people are conscious about their health and avoid oily foods. Oil has been a source of obesity for years according to health advocates.
You should reduce the amount of oils and fats in your diet. However, Olive Oil is a healthy fat that can be used in moderation to improve your health.
Olive Oil's Essential Healthy Components
Monounsaturated fats in olive oil (MUFAS) may lower cholesterol and help reduce the risk of developing heart disease. According to the Food and Drug Administration (FDA), two tablespoons or 23 grams of Olive Oil per day is sufficient to reduce serum total- and LDL cholesterol.
Olive Oil can be substituted for saturated fats to get additional health benefits. Extra Virgin Olive Oil, being the least processed, is the best option when choosing an Olive Oil. Extra Virgin Olive Oil is also rich in polyphenols, which are powerful antioxidants that promote heart health.
A study published in The Journal of Nutrition found that Olive Oilpolyphenols lower LDL plasma levels and could reduce cardiovascular risk.
Olive Oil For Digestive Disorders
Castor oil, a well-known remedy for constipation is used to lubricate the intestines and promote elimination.
Olive Oil is also useful in occasional constipation relief. It is also gentler than over-the-counter stool softeners, which can cause cramping, and may become a habit.
Olive oil for weight loss
Olive Oil might also help with weight loss. However, scientific research is still lacking. The Flat Belly Diet (also known as the MUFA Diet) includes olive oil. It claims that it will help you lose 15 pounds mainly from belly fat within 30 days.
Although olive oil can be a part of a healthy diet, you should monitor how much you actually consume. Olive Oil, whether it is healthy or not, has a high level of calories and fat at 119 calories per tablespoon and 14 grams fat.
Olive Oil can be used to cook with and it can add up to a lot of calories, which could lead you to sabotage your weight loss efforts.
Olive Oil Dosage
Drugs.com reports that olive oil can be safely used in amounts up to 2.7 teaspoons. It is not recommended that pregnant or nursing women consume more olive oil than is usually found in food.
- For constipation, 30 mL (about two tablespoons)
- You should consume 30-40 grams (or 2 1/2 to 3 tablespoons) of olive oil daily to lower your blood pressure. This means that if you don't consume enough olive oil each day, don't increase the amount of olive oil in your diet.
- High cholesterol? 23 grams (a little less that 2 tablespoons) instead of other fats in your daily diet.
- 54g (or 4 tablespoons) is the recommended daily intake for heart disease prevention and heart attacks prevention. This amount can cause weight gain. Make sure you eat healthy foods and less fat. Higher doses can lead to side effects.
Olive oil can be added to smoothies or your morning juice if you don't like the taste.
Olive Oil Side Effects & Interactions
WebMD states that an average consumption of Olive Oil of two tablespoons per day is safe. Safely, olive oil can be consumed up to one liter per week as part of a Mediterranean diet. Women who are pregnant or nursing should avoid Olive Oil in quantities greater than that found in food.
Side effects can include:
- Low blood sugar in diabetics
Olive Oil can interact with anti-diabetes or antihypertensive medications.
Olive oil should be consumed in moderation
A tablespoon or so of olive oil per day as part of a healthy diet can help reduce your risk of developing heart disease. To avoid overeating, you should replace any dietary fats with olive oils. Olive oil is not recommended for dietary intake.
Our olive oil experts recommend that you consult your doctor before you start a daily olive oil routine or use it to treat any health condition.