One of the biggest benefits of eating olives is that it is packed with antioxidants. These antioxidants fight against free radicals that cause premature aging and ill-effects on your body. Read more wellhealthorganic.com:health-benefits-and-side-effects-of-olives-benefits-of-olives
They help improve heart health by reducing blood pressure. They also contain monounsaturated fat that reduces the risk of hardening of arteries.
Heart Health
Olives are rich in antioxidants and other plant compounds that reduce inflammation and improve circulation. These nutrients have been linked to lower blood pressure and reduced risk of heart disease, Alzheimer’s disease, cancer, and other chronic conditions.
They also contain high-quality monounsaturated fat, like oleic acid, which can help regulate cholesterol levels and prevent cardiovascular disease, says Ms. Zumpano.
Oleic acid can also help prevent blood sugar spikes in people with diabetes. It also helps regulate LDL cholesterol, the so-called bad cholesterol that can lead to clogged arteries and heart attacks.
According to a 2022 study, consuming more than half a tablespoon of olive oil a day can significantly lower the risk of developing or dying from heart disease. In another trial, people who consumed about 4 tablespoons of extra-virgin olive oil daily and ate 30 grams of mixed nuts a day had a 28 to 30 percent reduced risk of cardiovascular events over a period of 4.8 years.
Antioxidants
Olives are high in antioxidants that fight against free radicals, protecting your cells from diseases like cancer and diabetes. The antioxidants in olives include vitamin E, which helps keep your immune system healthy and energized, as well as polyphenols.
The phenolic compounds that are mainly responsible for the antioxidant activity of olive oil include hydroxytyrosol, tyrosol, oleuropein and oleocanthal. They have anti-inflammatory, antimicrobial, antiviral, anti atherogenic, antithrombotic and anti-hyperglycemic properties.
These antioxidants protect against heart disease by lowering LDL cholesterol levels and decreasing the risk of inflammation, both of which are key factors in heart health. Other important antioxidants found in olives include oleanolic acid, which reduces liver damage and inflammation, as well as quercetin, which helps to lower blood pressure.
While the antioxidant benefits of olives are numerous, it is also worth remembering that olives can be very high in sodium (salt). Food producers usually soak the olives in brine, which can add up to 62.4 milligrams of salt per five olives. This can be too much for some people, so make sure you eat them in moderation.
Weight Loss
Olives contain a variety of nutrients that can help you lose weight. However, it is important to know how much you should eat.
Generally, people should consume between 2-3 ounces (56-84 grams) of small-to-medium olives a day. This is enough to reap all the benefits of olives without going overboard on fat or salt.
In addition, olives contain monounsaturated fatty acids and fiber that aid digestion and keep you feeling full longer. They also stimulate the release of a hormone called cholecystokinin, which sends signals to your brain to reduce your appetite.
Black olives are also rich in vitamin E, which helps protect the body from free radicals that can cause cancer and other diseases. This vitamin is also known to reduce inflammation and lower blood pressure.
Digestion
Olives are one of the healthiest foods you can add to your diet, and are full of fiber and healthy fats. They also contain several vitamins and minerals that help your body function properly.
The monounsaturated fat in olives helps lower LDL cholesterol levels and raises HDL cholesterol. This cholesterol-lowering benefit is important because it reduces the risk of hardening the arteries.
Additionally, olives are an excellent source of vitamin E and copper. These nutrients are vital for proper digestion and immune system function, and they have been shown to prevent cancer.
The polyphenols in olives can also boost digestion by increasing good bacteria in your digestive tract, lowering inflammation, and reducing oxidative stress. This can be especially beneficial for people with digestive disorders.
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