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Nutrient Composition of Extra Virgin Olive Oil

Virgin Green extra virgin olive oil is fairly nutritious.

It contains modest amount of vitamin E and K, and plenty of beneficial fatty acids.

One tablespoon (15 ml) of Virgin Green extra virgin olive oil contains:

● Saturated fat: 2g (14%)
● Monounsaturated fat (mostly oleic acid): 10.5g (74%)
● Polyunsaturated: 1.2g (8%)
● Vitamin E: 13% of the Daily Value (DV)
● Vitamin K: 7% of the DV

Notably, extra virgin olive oil shines in its antioxidant content.

Antioxidants are biologically active, and some of them can help fight serious diseases .

The olive oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

Extra Virgin Olive Oil and Cardiovascular Disease

Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world.

Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea.

Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30%.

Extra virgin olive oil protects against heart disease via numerous mechanisms:

● Reducing inflammation. Olive oil protects against inflammation, a key driver of heart disease.

● Reduces oxidation of LDL (bad) cholesterol. The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.

● Improves blood vessel health. Olive oil improves the function of the endothelium, which is the lining of the blood vessels.

● Helps manage blood clotting. Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes.

● Lowers blood pressure. One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48%.

Given the biological effects of olive oil, it’s not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.

In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.