Extra virgin olive oil (EVOO) is widely recognized for its significant benefits to cardiovascular health, particularly in reducing cholesterol and hypertension. This essential component of the Mediterranean diet has been the subject of numerous studies supporting its effectiveness in improving these health indicators.
It is crucial to understand that the proper consumption of EVOO, as part of a balanced diet and a healthy lifestyle, significantly contributes to the prevention and management of cardiovascular diseases. Its ability to lower “bad” cholesterol (LDL), increase “good” cholesterol (HDL), reduce blood pressure, and protect against inflammation and oxidative stress makes it an essential ally for heart health. With all these benefits, a key question arises: what is the ideal amount to fully reap the benefits of EVOO?
How Much EVOO Should You Consume?
Different organizations and scientific studies provide varying recommendations. The recommended amount of EVOO depends on its content of bioactive compounds, particularly polyphenols, which are responsible for many of its health benefits.
According to the European Food Safety Authority (EFSA), for polyphenols to exert a protective effect on LDL cholesterol, a minimum daily intake of 5 mg/kg of polyphenols is required, which is equivalent to about 23g of EVOO. Additionally, the EFSA states that consuming 20g of EVOO daily with at least 200 mg/kg of polyphenols helps protect against cardiovascular diseases.
To meet this standard, it is essential to choose high-quality EVOOs, such as those with the SIQEV seal, which ensures a minimum concentration of 200 mg/kg of polyphenols, maximizing their positive impact on health.
The Best Way to Consume EVOO
Practically speaking, these recommendations translate into consuming three to four tablespoons of EVOO per day. It can be incorporated into the diet through dressings, sautés, or raw preparations, where its healthy properties can be fully utilized.
Additionally, several studies have shown that consuming four tablespoons (60 ml) of EVOO daily can reduce hypertension by 2-2.5%, thanks to the effects of polyphenols.
The Importance of Choosing High-Quality EVOO
Not all EVOOs offer the same benefits, as their composition varies depending on the production process and the quality of the olives used. To ensure a high concentration of polyphenols and guarantee its positive impact on health, it is essential to choose premium-quality EVOO, such as those certified by QvExtra!.
In addition to its effects on cholesterol and blood pressure, the benefits of EVOO for cardiovascular health also include protection against inflammatory diseases and cellular aging, both key factors in the prevention of heart problems.
To fully enjoy the cardiovascular health benefits of EVOO, it is recommended to consume about four tablespoons per day, prioritizing high-quality EVOOs. This ensures not only better heart health but also an overall improvement in well-being. Remember, the quality of EVOO is just as important as the quantity, making certified products the best choice for maintaining optimal health and harnessing all its protective properties.
Bibliography
Agostoni, C. V., Bresson, J. L., Fairweather Tait, S., Flynn, A., Golly, I., Korhonen, H., … & Verhagen, H. (2011). Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage (ID 1333, 1638, 1639, 1696, 2865), maintenance of normal blood HDL-cholesterol concentrations (ID 1639), maintenance of normal blood pressure (ID 3781), anti-inflammatory properties (ID 1882), contributes to the upper respiratory tract health (ID 3468), can help to maintain a normal function of gastrointestinal tract (3779), and contributes to body defenses …. EFSA journal, 9(4), 2033-1.
De Santis, S., Cariello, M., Piccinin, E., Sabbà, C., & Moschetta, A. (2019). Extra virgin olive oil: Lesson from nutrigenomics. Nutrients, 11(9), 2085.
Estruch, R. (2022). EXTRA VIRGIN OLIVE OIL AND CARDIOVASCULAR DISEASE. OLIVE OILS AND HEALTH. Benefits of Virgin Olive Oils, 10, 130-139.
Sarapis, K., Thomas, C. J., Hoskin, J., George, E. S., Marx, W., Mayr, H. L., Kennedy, G., Pipingas, A., Willcox, J. C., Prendergast, L. A., Itsiopoulos, C., & Moschonis, G. (2020). The Effect of High Polyphenol Extra Virgin Olive Oil on Blood Pressure and Arterial Stiffness in Healthy Australian Adults: A Randomized, Controlled, Cross-Over Study. Nutrients, 12(8), 2272.
