Olive oil is rich in healthy monounsaturated fat, making it a good choice for cooking, baking and dressings. Including healthy fats, like olive oil, in your diet can improve heart health. The Food and Drug Administration recommends that you reduce saturated fat and substitute with two tablespoons of olive oil daily, according to the Mayo Clinic.
Reduces Bad Cholesterol
According to the Mayo Clinic, the monounsaturated fats in olive oil reduce levels of low-density lipoprotein or LDL cholesterol. LDL cholesterol is typically identified as bad cholesterol. Replacing the saturated fats in your diet with olive oil results in an 18 percent drop in LDL cholesterol levels, according to the not-for-profit George Mateljan Foundation. The California Olive Oil Council reports that olive oil did not lower good cholesterol or high density lipoprotein levels.
Protects Red Blood Cells
Polyphenolic compounds in olive oil may protect red blood cells against reactive oxygen. Reactive oxygen, including free radicals, causes hardening of the arteries. Researcher Fatima Paiva-Martins, who works at the University of Porto in Portugual, found that the antioxidant compound DHPEA-EDA provided many of the cardiovascular benefits associated with olive oil, reports Science Daily. In virgin olive oils, this compound makes up as much as one-half of the total antioxidants found in the oil.
Reduced Risk of Breast Cancer
The oleic acid in olive oil may reduce your risk of breast cancer. A January 2005 study in the Annals of Oncology by J. A. Menendez showed that oleic acid, the main monounsaturated fatty acid present in olive oil, reduces the expression of a gene associated with aggressive breast cancers. Mediterranean diets high in olive oil and monounsaturated fats are also are associated with a reduced risk of breast cancer, according to the George Mateljan Foundation.
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