Know the most prominent benefits of this food and how you can incorporate it to your daily meals if you make this diet.
He olive oil It is a fundamental food in the Mediterranean diet since it is the main source of healthy fats. Many nutritionists advise replacing dressings with saturated fats with this food, since it has a lot of benefits for strengthening the body.
The Mediterranean diet is based on typical eating habits of countries near the Mediterranean Sea. This consists in the prioritization of the consumption of vegetables, fruits, integral cereals, nuts and seeds; While in it the consumption of dairy, egg, red meat and sugary foods should be reduced. And among all these foods, You cannot miss olive oil.
Olive oil benefits
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Heart protection: One of the most important reasons why olive oil must be incorporated into the diet is because of its ability to reduce bad cholesterol levels (LDL) and increase those of the good (HDL). This helps regulate blood pressure and, consequently, protect the heart from cardiovascular conditions.
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Dementia prevention: According to a study by Harvard University, consuming olive oil every day reduces the risk of developing dementia. In addition, eating this food can also prevent death from this disease.
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Fight against diabetes: An investigation carried out by the Regional University Hospital of Malaga discovered that consuming extra virgin olive oil can reduce the level of basal blood glucose, that is, fasting glucose. This could help prevent the development of type 2 diabetes, especially in people with obesity.
How to incorporate olive oil into the Mediterranean diet
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The Food and Medicines Administration of the United States (FDA) and the European Food Security Authority recommend consuming an average of Two tablespoons of olive oil per day to reduce the risk of cardiovascular diseases and inflammation. In addition, it is advisable to consume extra virgin olive oilsince it is the only type of this food that is not obtained through the chemical refining.
Normally, olive oil is used in its natural state To season different dishessuch as salads, pasta, even roasted vegetables. It can also be used for Save and bake food, but some specialists also recommend consuming between one and two Daily tablespoons To facilitate digestion.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
