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Consuming half a tablespoon of olive oil a day reduces the risk of a heart attack with FIFTH, research shows

Only half a teaspoon of olive oil a day can reduce the risk of a heart attack by a fifth, a study has shown.

Harvard researchers studied the health of nearly 100,000 people for 24 years and found a higher consumption of olive oil beneficial to heart health.

Most experts agree that olive oil – especially extra virgin – is good for you. It contains a fatty acid called oleic acid that reduces inflammation.

Harvard researchers studied the health of nearly 100,000 people for 24 years and discovered that higher consumption of olive oil was good for heart health

Harvard researchers studied the health of nearly 100,000 people for 24 years and discovered that higher consumption of olive oil was good for heart health

Cardiovascular diseases cause 27 percent of all deaths in the UK; that’s nearly 170,000 deaths a year and an average of 460 people a day, according to the British Heart Foundation.

A quarter of all deaths in the US occur annually from heart disease – 647,000 Americans.

Dr. Marta Guasch-Ferre, lead author of the study, said: “Previous studies have linked high consumption of olive oil to better cardiovascular health, especially in Mediterranean countries where olive oil intake is much higher than in the United States.

“Our goal was to investigate whether a higher consumption of olive oil was beneficial to the health of the heart of the American population.”

The study by Harvard T.H. Chan School of Public Health in Boston took place between 1990 and 2014.

It included 63,867 women from the Nurses’ Health Study and 35,512 men from the Health Professionals Follow-up Study.

EXPLANED: THE MEDITERRANEAN DIET

Consuming more fruits and fish, and fewer sugary drinks and snacks, are the most important aspects of a Mediterranean diet.

Focus on:

  • Fruits
  • Vegetables
  • Legumes
  • Nuts
  • Seeds
  • Whole grain
  • Fish and meat
  • Monounsaturated fats such as olive oil

Less from:

  • Saturated fats, such as butter
  • Red meat
  • Processed foods such as juice and white bread
  • Soft drink
  • Sugar

Moderation:

  • A glass of red wine here and there is fine

How to follow it:

  • Eat more fish
  • Squeeze more vegetables and fruits into every meal
  • Trade in your sunflower oil or butter for extra virgin olive oil
  • Snack on nuts
  • Eat fruit for dessert

All participants were free from cancer, heart disease and other chronic diseases at the start of the study.

Every four years for about three decades, study participants answered questionnaires about their diet and lifestyle.

Researchers also used statistical models to compare the cardiovascular health benefits of olive oil with other vegetable oils combined, such as corn, rapeseed, safflower, and soy.

After taking into account nutritional and lifestyle factors, the researchers discovered that those who ate more than half a tablespoon of olive oil a day had a 15 percent lower risk of any kind of cardiovascular disease.

Cardiovascular disease (CVD) is a general term for diseases of the heart or blood vessels.

They also had a 21 percent lower risk of cardiovascular disease, a condition that occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced.

“An interesting thing that our study demonstrates is that although olive oil was better than most animal fats and margarine, it was not superior to vegetable oils in this research population,” Dr. said. Guasch-Ferre.

“This means that replacing any type of animal fat with vegetable oils, including olive oil but also others, can be a good strategy to improve cardiovascular health.”

The researchers also discovered that replacing a teaspoon of butter, margarine, mayonnaise or dairy fat with the same amount of olive oil could promote heart health.

The small swap can reduce the risk of cardiovascular disease by five percent and the risk of cardiovascular disease by seven percent.

However, when the research began in 1990, many margarines contained significant amounts of trans fatty acids, so the results may not apply to currently available vegetable margarines.

A higher consumption of olive oil did not affect the risk of stroke.

Medical consultant Sarah Brewer and dietician Juliette Kellow claimed in their 2018 book “Eat Better Live Longer” that olive oil could add years to your life.

They said the usual cooking ingredient contains antioxidants that can help prevent or slow down cancer growth and reduce the risk of heart attacks and strokes.

And it can reduce the harmful effects of cholesterol, blood pressure and old age diseases and improve cognitive function, the experts said.

The oil contains many calories – 100 per tablespoon, according to Brewer and Kellow – so it must be consumed in moderation. They also suggested one tablespoon per day.

WHAT IS CARDIOVASCULAR DISEASE AND WHICH CAUSES?

Cardiovascular disease (CVD) is a general term for diseases of the heart or blood vessels.

It is usually associated with an accumulation of fat deposits in the arteries (atherosclerosis) and an increased risk of blood clots.

It can also be associated with damage to arteries in organs such as the brain, heart, kidneys, and eyes.

CVD is one of the leading causes of death and disability in the UK, but it can often be largely prevented by leading a healthy lifestyle.

Types of CVD

There are many different types of CVD. Four of the main types are described below.

Coronary heart disease

Coronary heart disease occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced.

This puts increased pressure on the heart and can lead to:

  • angina – chest pain caused by limited blood flow to the heart muscle
  • heart attacks – where blood flow to the heart muscle is suddenly blocked
  • heart failure – where the heart is unable to pump blood properly through the body

Succeeding and TIAs

A stroke is where the blood supply to a part of the brain is cut off, which can result in brain damage and possibly death.

A transient ischemic attack (also called a TIA or “mini-stroke”) is similar, but the blood supply to the brain is only temporarily disrupted.

The main symptoms of a stroke or TIA can be remembered with the word FAST, which stands for:

  • Face – the face can hang on one side, the person may not smile or his mouth or eye may have fallen.
  • Arms – the person may not be able to lift both arms and keep them there due to arm weakness or numbness in one arm.
  • Speech – their speech can be unclear or illegible, or they cannot speak at all.
  • Time – it’s time to call 999 immediately if you see any of these signs or symptoms.

Peripheral arterial disease

Peripheral arterial disease occurs when there is a blockage in the arteries of the limbs, usually the legs.

This can lead to:

dull or cramping leg pain, which is worse when walking and gets better with rest

hair loss on the legs and feet

numbness or weakness in the legs

persistent ulcers (open sores) on the feet and legs

Aortic disease

Aortic diseases are a group of conditions that affect the aorta. This is the largest blood vessel in the body that transports blood from the heart to the rest of the body.

One of the most common aortic diseases is an aortic aneurysm, in which the aorta weakens and protrudes outward.

This usually has no symptoms, but there is a chance that it may burst and cause life-threatening bleeding …

Causes of CVD

The exact cause of CVD is not clear, but there are many things that can increase your risk of getting it. These are called ‘risk factors’.

The more risk factors you have, the greater your chances of developing CVD.

If you are older than 40, your doctor will invite you to a NHS Health Check every 5 years.

Part of this check includes assessing your individual CVD risk and advising you how to reduce it if necessary.

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