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Benefits of Olive Oil:
- Olive oil is a healthy fat that can be beneficial for heart health by reducing ‘bad’ LDL cholesterol.
- Rich in antioxidants, olive oil can lower the risk of cardiovascular disease and coronary heart disease.
- Consuming one to two tablespoons of olive oil daily is recommended for health benefits.
How to Incorporate Olive Oil:
- Use olive oil for cooking, as a salad topping, or in baked dishes.
- Buy fresh olive oil that can be consumed within a month for optimal taste.
Potential Side Effects of Olive Oil:
- Excess consumption of olive oil may lead to gastrointestinal upset, weight gain, and high cholesterol.
- Side effects may include hypoglycemia, sweating, trembling, weakness, and other health problems.
- Limit olive oil intake to avoid side effects, and avoid high-heat cooking to prevent burning.
Recommended Daily Intake:
- Daily intake of monounsaturated fatty acids should be around 17.5 grams, equivalent to approximately 1.5 tablespoons of extra virgin olive oil.
- For health benefits, consuming two tablespoons of extra virgin olive oil daily is sufficient.
Additional Health Benefits of Olive Oil:
- Olive oil’s antioxidants reduce inflammation and have anti-inflammatory effects similar to ibuprofen.
- Extra virgin olive oil can lower systolic blood pressure and present protective effects on the liver.
Conclusion:
- While olive oil has numerous health benefits, it is important to consume it in moderation to avoid potential side effects.
