Olive oil is a staple food ingredient for most European and Mediterranean countries. Eating vegetables in general has been proven to have numerous health benefits. Medical experts and nutritionists advise the inclusion of generous amounts of vegetables in our daily diet in order to promote good health and well-being. The benefits of eating vegetables and the use of olive oil in food preparation is no longer a mystery.

Different medical studies have already proven that vegetables and olive oil does not only promote good health but they can also reduce the risk of developing certain types of diseases. This includes heart problems and cardiovascular diseases.

Heart Disease

Heart disease is one of the most fatal diseases in humans – examples include atherosclerosis, arteriosclerosis, heart attack, and heart failure. Several studies have linked heart disease to poor diet and lack of physical exercise. Though some people may be more genetically inclined to develop heart disease than anyone else, prevention by getting enough exercise and eating the right kind of foods can positively influence the occurrence of the disease. Exercising in most days of the week for a minimum of 30 minutes had been found to lower the risk of developing heart disease. The practice promotes healthy blood circulation and makes the heart stronger. There are certain foods than can be harmful to the heart. These are foods that are rich in saturated fats and bad cholesterol. But there are also some types of food that helps in improving cardiovascular health; vegetables and olive oil are two examples.

Vegetables and Olive Oil against Heart Disease

An article published in Reuters Health concluded that eating vegetables and olive oil have positive influence in the reduction of heart disease risk. A group of researchers from Italy observed that women who consume at least 1 serving of vegetables in a day are more than 40 percent less likely to develop heart disease compared to the women who consumed less for an average of eight years. The study gives further affirmation to the numerous health benefits of eating the greens. The Italian researchers also found that the use of at least 3 tablespoons of olive oil in food preparation, like in salad dressings, have over 40 percent lesser risk of developing heart disease compared to the control group – namely the women who consumed less portions of olive oil. It was not clearly established how eating vegetables and using olive oil affected the women’s risk of developing heart disease, but researchers are looking at the compounds and micronutrients contained in both food ingredients.

The head researcher and author of the study, Dr Domenico Palli, from the Cancer Research and Prevention Institute in Florence said in an interview with Reuters Health that the possible mechanisms responsible for promoting cardiovascular health are produced by the micronutrients commonly contained in vegetables like potassium, vitamins, antioxidants, and folate. He added that folate is known to control homocysteine level which is known to increase the risk of developing heart disease. Studies on the effects of potassium to human health also showed that the micronutrient has strong influence over reducing the risk of developing heart disease.

Cardiovascular disease is the top cause of death for men and women in the United States. Palli and his research team looked closely at the relationship of diet and the reduction of heart disease risk. They gathered a group of over 30,000 Italian women and collected information regarding their diet. They then followed the dietary behavior of the study participants at the start of their study for a period of eight years with close observations on who developed heart disease. During the study period, the women experience 144 different heart-related events like bypass surgery and heart attack. The study was initially reported to the American Journal of Clinical Nutrition. People from the Mediterranean region have been found to have lower risk of developing heart disease. This is due to their diet rich in vegetables and olive oil.   The US Food and Drug Administration also suggest that the consumption of at least 2 tablespoons of olive oil can reduce the risk of heart diseases. Olive oil contains oleic acid, a monosaturated fat known to promote proper heart function.

The Other Health Benefits of Olive Oil and Vegetables

A study also reported on Reuters Health showed that olive oil has strong influence over reducing the risk of developing cancer. A study conducted by a group of researchers from Copenhagen University demonstrated that olive oil can actively influence the activation of cancer cells by inhibiting secondary metabolic results. This means that cancer cells tend to produce less in the presence of olive oil. Dr Henric Poulsen, the head of the research team, advised the public to have olive oil as a better and health replacement for butter. He also said that olive oil contains a number of compounds that help promote better health like phenolic compounds and other antioxidants that are known to protect the body from some types of cancer.

Olive oil is also a natural source of vitamin E. It can help make the skin look firmer and prevent the appearance of dark spots through supplementation and topical application. It has also been found to have antihypertensive, anti-thrombotic, and anti-inflammatory properties that are all significant in maintaining a healthy body. A new study published on the Nutrition Journal has also found that the compounds found in olive oil have the potential to boost fat oxidation and cardiac metabolism. The positive effects of olive oil in promoting body metabolism have also been found to be effective in weight management and in preventing the risk of obesity.

Vegetables are good sources of dietary fiber. Most nutrients, vitamins and minerals needed by the body are also found in most vegetables. The long list includes vitamin A, vitamin C, vitamin E, folate, potassium and many others. Studies have been dedicated in the discovery of the potential preventive properties of vegetables against cancer, cardiovascular disease, and other chronic and degenerative diseases. This is one of the reasons why a healthy, balanced meal needs to include a generous serving of vegetables.

Sources
ph.news.yahoo.com
mayoclinic.com
lifemojo.com