Hello. If you are usually interested in a healthy diet and lifestyle, you have probably heard about olive oil, the core of the 'Mediterranean diet'. Especially as we age, the word "hyperlipidemia" that we encounter on health checkup results makes us very nervous. Today, for those struggling with hyperlipidemia, we're going to delve into in great detail how olive oil affects vascular health and how to drink it to see real effects.
What is hyperlipidemia?
Before we get into the topic of olive oil in earnest, we need to accurately address hyperlipidemia, which is the target we must fight. Hyperlipidemia refers to a condition in which the fat content in the blood is higher than the normal range. It is also commonly referred to as dyslipidemia, including cases with high levels of total cholesterol, triglycerides, LDL cholesterol (bad cholesterol), or low HDL cholesterol (good cholesterol).
When these fat components accumulate on the blood vessel walls, arteriosclerosis, where the blood vessels narrow and harden, progresses. The problem is that this process happens quietly without pain. Therefore, it is most important for us to manage our blood vessels cleanly through our usual eating habits.
Why olive oil is good for hyperlipidemia
Many people worry that eating oil might actually raise their cholesterol. But not all oil is the same. The reason olive oil is called "golden oil" by patients with hyperlipidemia is precisely because of its ingredients.
The first reason is that the content of oleic acid, an unsaturated fatty acid, is very high. This oleic acid, which accounts for about 70 to 80 percent of olive oil, is a very remarkable ingredient that lowers LDL cholesterol levels in the blood while maintaining or raising HDL cholesterol levels, which cleans blood vessels. You can see that it plays the opposite role of trans fat in meat oil or processed foods, which are full of saturated fat.
The second is polyphenol and oleocanthal, which are powerful antioxidant ingredients. The real reason hyperlipidemia is scary is that LDL cholesterol in the blood is oxidized and sticks to the blood vessel walls, and the antioxidants abundant in olive oil inhibit this oxidation process. In other words, it has the effect of reducing inflammation in blood vessels and preventing the formation of blood clots, thereby directly lowering the risk of cardiovascular disease.
Which olive oil should I choose?
If you go out on the market, there are really various types of olive oil. However, if you are aiming to manage hyperlipidemia, there are grades that must be checked. It's the extra virgin grade.
Extra virgin olive oil is an oil obtained by first pressing olives, and its nutrients are fully preserved because it does not undergo a chemical refining process. It is especially recommended to choose cold-pressed products that are pressed at low temperatures quickly after harvest. This is because nutrients can be destroyed when heat is applied.
Also, checking the acidity is a good way. The lower the acidity, the higher the freshness of the olives and the richer antioxidants. Usually, it has to be less than 0.8 percent to receive an extra virgin grade, but premium products sometimes boast very low acidity in the range of 0.1 to 0.2 percent.
Proper intake method to maximize effect
If you've chosen good oil, now you need to know how to eat it properly. The most recommended method is to consume it raw on an empty stomach in the morning. Taking one to two spoonfuls a day for adults can help with bowel movements, prevent constipation, and greatly improve blood lipids. At first, eating fresh oil may seem unfamiliar, but once you get used to the unique pungent taste and grassy scent of fresh extra virgin oil, you will actually enjoy it.
When eating with food, it is most ideal to use it as a salad dressing. It increases the absorption rate of fat-soluble vitamins in vegetables, so you can see a win-win effect. On the other hand, some people are reluctant to heat olive oil due to the misconception that it has a low smoke point, but extra virgin has a smoke point of around 190 degrees Celsius, so it is safe to use in light stir-fries or pancakes. However, avoiding very high-temperature dishes like fried foods is a way to prevent nutrient destruction.
Points to be aware of and side effects
No matter how good olive oil is for the body, you must not forget the saying that too much is as bad as too little. Olive oil is also fat, so it's not low in calories. Since one spoonful contains about 120 calories, excessive consumption can cause weight gain. Considering that one of the keys to managing hyperlipidemia is maintaining a healthy weight, it is advisable to approach it with the concept of replacing the bad fat you were previously eating with olive oil.
Also, if people with weak digestion suddenly consume a large amount of oil, it can cause diarrhea or abdominal pain. It requires the wisdom to start with a small teaspoon, observe your body's reaction, and gradually increase the amount.
Small habits for blood vessel health in everyday life.
Managing hyperlipidemia is not simply solved by eating one specific food. Along with olive oil consumption, improvements in overall lifestyle habits should be accompanied.
First, consume plenty of vegetables and whole grains rich in dietary fiber. Dietary fiber plays a role in preventing cholesterol from being absorbed in the intestines. In addition, combining aerobic exercise for about 30 minutes at a time, at least three times a week, can improve blood circulation and effectively lower triglyceride levels.
Lastly, sufficient sleep and stress management are also essential. This is because stress is a major culprit that increases inflammation levels in our body and harms blood vessel health. How about creating a routine of meditating or doing light stretching while eating a spoonful of olive oil in the morning?
I sincerely hope that the story about olive oil and hyperlipidemia that I shared today will be of practical help to your healthy life. Consistency is the answer. Start a healthy habit for yourself starting today.
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