What Are The Health Benefits Of One Spoonful Of Olive Oil?

Olive oil provides health benefits that may protect against heart disease and degenerative diseases. Olive oil contains monounsaturated fat, a healthy fat that improves cholesterol levels. The antioxidants in olive oil slow cell aging and bone degeneration and may prevent cancer. One spoonful of olive oil a day may confer health benefits. The Food and Drug Administration states 2 tbsp. a day helps reduce your risk of heart disease.

Healthy Fat

Monounsaturated fats decrease low-density lipoprotein cholesterol, according to the Harvard School of Public Health. Excess amounts of LDL in the bloodstream clogs the arteries, reduces blood flow to the heart and causes heart disease. Monounsaturated fats also increase heart-protective high-density lipoprotein cholesterol. HDL helps clean the arteries of excess cholesterol by picking it up and delivering to the liver for disposal.

Replace Saturated Fat

Use monounsaturated fats in place of saturated fats as much as possible. Saturated fats raise LDL cholesterol. Meat, poultry, fish and dairy products contain saturated fats. Lower your saturated fat intake by choosing lean meat, skinless poultry and low-fat or fat-free dairy products. Use olive oil for cooking or food preparation when ingredients call for butter or other fatty additives. Spread a small amount of olive oil on your baked potato or bread instead of butter. A little bit of olive oil also works on sandwiches and salads.

Olive Oil Types

Choose extra virgin olive oil or virgin olive oil, which go through less processing than standard olive oils. Extra virgin olive oil is considered the highest quality olive oil. The process involving virgin olive oils includes washing, filtering and pouring, qualifying them as a natural product, according to International Olive Oil Council standards.

Mediterranean Diet

The Mediterranean diet, which may reduce the risk of heart disease, uses olive oil as a primary source of fat, MayoClinic.com states. People living in countries bordering the Mediterranean Sea often practice the diet, but the diet has become popular around the world because of its heart-healthy benefits. The diet discourages saturated fats and trans fats that raise LDL cholesterol and lower healthy HDL. Along with olive oil as an important source of fat, the diet also emphasizes fruits, vegetables, whole grains, beans, nuts, legumes, seeds and fish.

Antioxidants

Olive oil contains polyphenols, natural antioxidants that may protect against cell aging, cancer and osteoporosis. Polyphenols may protect against the oxidation that leads to these disorders, according to researchers, ScienceDaily reports. Olive oil may also combat breast cancer because polyphenols inhibit the activity of cancer cells, ScienceDaily notes.