Olive Oil Benefits for the Body: A Heart-Healthy Option Within a Balanced Diet

Olive oil is one of the most well-known vegetable oils in the kitchen and is characterized by its content of monounsaturated fats. It can be a healthy choice when used instead of saturated fats, such as butter and ghee, as part of a balanced diet. 

May support heart health

Replacing some saturated fats with unsaturated fats helps improve blood cholesterol levels, and may contribute to reducing risk factors for heart disease. The benefit is clearer when olive oil is part of a dietary pattern rich in vegetables, fruits, whole grains and legumes, such as the Mediterranean diet. 

Contains beneficial plant compounds

Extra virgin olive oil contains plant compounds, including polyphenols, which are associated with antioxidant properties. The amount of these compounds varies according to the type of oil and how it is produced and stored, so not all oils should be assumed to have identical compositions. 

Helps choose better fats in food

Olive oil can be used in salads, added to vegetables, or used in cooking. The key idea is that it should replace part of the less healthy fats, not be added in large amounts to food; all oils are high in calories, and excessive use can increase total daily calories. 

How to use it in moderation?

You can add an appropriate amount to a salad or dish, paying attention to portion size. It is also preferable to store the oil away from heat and light and to close the container tightly to preserve its quality. Olive oil is not a treatment for disease and does not replace medications or medical advice.

Conclusion: Olive oil is a good option within a balanced diet, and its benefit is especially evident when used instead of saturated fats and in moderate amounts.

Sources of information

• American Heart Association: Benefits of adding olive oil to the dietThe segment contains only an invisible character and has no translatable Arabic text.
• NHS (National Health Service, UK): Fats and their typesThe segment contains only an invisible character and has no translatable Arabic text.
• American Heart Association: The Mediterranean diet