The American Heart Foundation also state that monounsaturated fats can have a beneficial effect on heart health when a person consumes them in moderation. A 2016 study found that eating more monosaturated fat reduced the risk of premature death due to disease compared with eating more carbohydrates. Olives are a good source of oleate, which is a monounsaturated fatty acid. The diet also emphasizes swapping unhealthful fats, such as the trans fats and saturated fats that are present in butter and margarine, with healthful fats, such as the polyunsaturated and monounsaturated fats that are in olives and olive oil. People who follow the diet eat fish and lean meat in moderation but limit red and processed meats to 2–3 portions per month. The Mediterranean diet involves a daily intake of whole grains, fruits, vegetables, legumes, and nuts. One study of almost 26,000 women found that the Mediterranean diet could cut the risk of developing cardiovascular disease by up to 28% compared with a control diet. Research shows that following the diet can help people live longer. Olives are low in cholesterol and a good source of dietary fiber, which the body needs for good gut health. Olive oil, which manufacturers make by crushing olive fruits and then separating the oil from the pulp, plays a key role in the Mediterranean diet. Olives and olive oil have a long history of reported health benefits, and there is a growing body of scientific evidence to back up these claims. Share on Pinterest Eating olives can help improve cardiovascular health.
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