Olive Oil & Risk of Stroke
- Rayki Goh, MSc
- Jul 25
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
OLIVE OIL
Olive oil, particularly extra virgin olive oil, is more than just a staple in Mediterranean cuisine; it’s a scientifically validated goldmine with remarkable health benefits. Extracted from the fruit of the olive tree, this oil is rich in monounsaturated fats, especially oleic acid, which has been extensively studied for its positive impact on cardiovascular health.
The high concentration of oleic acid in extra virgin olive oil helps maintain the health of blood vessels by regulating cholesterol levels. It increases HDL cholesterol, often referred to as 'good' cholesterol, while simultaneously reducing LDL cholesterol, the 'bad' cholesterol. This balanced effect is crucial in preventing atherosclerosis, the build-up of plaques in the arteries, which is a major contributor to stroke.
In addition to its heart-healthy fats, extra virgin olive oil is abundant in polyphenols, powerful antioxidants that play a significant role in protecting the body from oxidative stress and inflammation. These antioxidants help preserve the elasticity and function of blood vessels, ensuring that blood flow remains steady and unobstructed, which is essential for reducing the risk of stroke.
The anti-inflammatory properties of these compounds further contribute to cardiovascular health by reducing inflammation in the blood vessels, thereby preventing conditions that could lead to heart attacks or strokes.
Moreover, regular consumption of extra virgin olive oil has been shown to improve endothelial function, which refers to the health and performance of the inner lining of blood vessels. A healthy endothelium is less likely to form blood clots, thus lowering the risk of a stroke.
This combination of cholesterol regulation, antioxidant protection, and improved blood vessel function underscores the role of extra virgin olive oil as a cornerstone in stroke prevention and overall cardiovascular health.
Incorporating extra virgin olive oil into your daily diet is a simple yet effective way to support both heart and brain health. Whether used in salad dressings, for cooking, or as a finishing drizzle over vegetables, the benefits of this oil are well-supported by scientific evidence, making it a key component of heart-healthy diets such as the Mediterranean diet.
Here are Some Scientific Facts on Olive Oil:
Cardiovascular Health: Research published in Circulation (2018) found that a Mediterranean diet enriched with extra virgin olive oil was associated with a 30% reduced risk of cardiovascular events, such as stroke and heart attack.
Cholesterol Levels: A study in the Journal of Lipid Research (2015) demonstrated that extra virgin olive oil increases HDL cholesterol by approximately 10% and reduces LDL cholesterol levels by about 8%.
Polyphenol Content: Extra virgin olive oil contains 250 to 800 mg of polyphenols per 100 grams, known for their antioxidant properties. A review in Molecules (2020) highlighted that these polyphenols play a significant role in reducing oxidative stress and inflammation.
Endothelial Function: Research in Atherosclerosis (2017) showed that daily consumption of extra virgin olive oil improved endothelial function by approximately 5% in individuals with high cholesterol levels.
Stroke Risk Reduction: A large cohort study published in The New England Journal of Medicine (2013) found that participants adhering to a Mediterranean diet with extra virgin olive oil had a 33% lower risk of stroke compared to those on a low-fat diet.
5 Popular Dishes You Can Prepare at Home:
Tomato Basil Soup – A comforting blend of tomatoes, fresh basil, and extra virgin olive oil, perfect for a light meal or starter.
Garlic and Olive Oil Spaghetti (Aglio e Olio) – A classic Italian dish where the simplicity of garlic sautéed in olive oil creates a deliciously rich flavour.
Greek Salad – A refreshing combination of cucumbers, tomatoes, olives, feta cheese, and a generous drizzle of extra virgin olive oil.
Roasted Vegetables – A medley of seasonal vegetables tossed in olive oil and roasted to perfection, highlighting their natural flavours.
Olive Oil Cake – A moist and fragrant dessert where olive oil replaces butter, adding a unique richness to the cake’s texture and flavour.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
