Wellhealthorganic – Health Benefits and Side Effects of Olives, Benefits of Olives
Those tiny, black, oil-packed fruits provide antioxidants that help protect the body against inflammation, cancer, and heart disease. These fat-soluble nutrients, like vitamin E, work by neutralizing free radicals.
They also provide iron, which is essential for red blood cell production. And they are a good source of calcium, which is vital for bone and muscle health.
Olives can help lower your cholesterol levels by reducing low-density lipoprotein (LDL) and increasing high-density lipoprotein (HDL). LDL is known as “bad” cholesterol and increases the risk of heart disease.
Extra-virgin olive oil is the most healthy type of olive oil, as it undergoes less processing and contains more heart-healthy antioxidants.
Vitamin E also helps lower cholesterol by protecting cellular processes from damage by free radicals. When the body produces free radicals, they can oxidize fatty acids in the blood and can lead to inflammation and damage of the arteries and other organs.
Black olives are a good source of vitamin E. They also contain monounsaturated fats, which are heart-healthy and protect against colon cancer.
Lowers Blood Pressure
Olives are a good source of heart-healthy fats that can lower your blood pressure. This is due to the high oleic acid and antioxidant polyphenol content of these oils.
They also reduce nitric acid levels in your body which are known to raise blood pressure. This can be achieved by adding a few tablespoons of olive oil to your diet each day.
Another way to keep your blood pressure down is by exercising regularly. Regular exercise strengthens your heart, which doesn’t have to work as hard to pump the blood around your body.
Helps in Weight Loss
Olives have a lot of health benefits, including weight loss. They are low in calories and contain healthy fats, polyphenol antioxidants, dietary fiber and iron.
These nutrients help you burn more calories while eating, which can lead to weight loss.
In addition, olives can help lower blood pressure and reduce inflammation. They also contain oleic acid, which is a monounsaturated fatty acid that helps lower bad cholesterol levels and reduce your risk for heart disease.
However, be sure to monitor portion sizes because they can add up quickly. You should limit your intake to a few ounces per day.
Helps in Preventing Cancer
Olive oil is a great source of antioxidants and free radical scavengers, making it an excellent addition to a healthy diet. It is also a good source of vitamin E, which is known to help protect the body against oxidative stress.
Extra virgin olive oil contains an anti-cancer compound called oleocanthal, which can kill cancer cells without harming healthy ones. This phenolic compound pokes holes in the lysosomes of cancer cells, causing them to leak their constituents into the main compartment of the cell, killing it instantly.
Helps in Preventing Heart Disease
Olives are a great source of monounsaturated fats and vitamin E, which protect cells from damage and reduce inflammation. This can help prevent heart disease and other chronic diseases such as arthritis, obesity and metabolic syndrome.
In addition, oleic acid in olives helps improve lipid profiles and lowers the risk of cardiovascular disease. It is also rich in phenolic compounds and antioxidants that can aid the formation of nitric oxide, which relaxes blood vessels.
It is a good idea to replace unhealthy fats like saturated and trans fats with monounsaturated oils such as olive oil. It is a better alternative than fatty meats and other foods that contain high amounts of saturated fats.
Helps in Preventing Diabetes
Olives are high in polyphenols (plant-based micronutrients that have a number of health benefits), which help to lower blood sugar levels. This is mainly due to the presence of the oleuropein, which is a polyphenol that increases insulin secretion.
Besides, olives are also low in carbs and have high fibre content that helps to slow the release of sugar into the body. This makes them a great snack for people with diabetes.