Drink 1-2 Tablespoons of Olive Oil Daily Health Benefits

One tablespoon of olive oil contains 14 grams of total fat, which is obviously a lot of fat. However, 84 percent of the total fat is made up of healthy unsaturated fats, primarily monounsaturated fats like oleic acid, making it one of the good fats. By reducing inflammation, raising levels of good cholesterol, and reducing levels of both bad and total cholesterol, monounsaturated fats support heart health. The FDA has approved a health claim for olive oil that suggests that two tablespoons a day of the monounsaturated fats it contains may lower your risk of coronary heart disease. The FDA emphasizes that in order to reap the benefits of olive oil, you must replace saturated fats like butter with it and refrain from increasing your daily calorie intake.

Additionally, it's critical to adhere to daily fat intake recommendations. Olive oil has 119 calories per tablespoon, all of which are from fat. American Heart Association guidelines advise keeping your daily fat intake between 25 and 35 percent of your total calorie intake. Being significantly lower in omega-3 fatty acids than other vegetable oils, particularly canola, flaxseed, walnut, and soybean oils, is one drawback of olive oil. Even in small doses, olive oil has the potential to have positive effects on health. It includes healthy plant-based compounds and antioxidants in the form of vitamin E. Additionally, it is one of the best sources of monounsaturated fats, which lower cholesterol and fight inflammation. Consuming one or two tablespoons of olive oil daily is a healthy way to fulfill your body's need for fat, which it depends on from your diet.

According to the December 2012 issue of the "American Journal of Hypertension," polyphenols, which are antioxidants found in olive oil, help reduce blood pressure by reducing inflammation. Polyphenols shield the lipoproteins that transport cholesterol through your bloodstream, similar to how vitamin E does. If the lipoproteins degrade, the cholesterol is released, and it can then adhere to the artery walls and form plaques that obstruct blood flow. According to the European Food Safety Authority, taking 5 milligrams of polyphenols from olive oil daily may shield lipoproteins. Three-quarters of a tablespoon may provide 5 milligrams, but the exact amount depends on the type of olive and the processing method used.

Vitamin E is an antioxidant that blocks free radicals before they can harm or destroy fat cells. These fats must remain healthy because they perform vital functions like maintaining the health of your nerves, and combining with proteins to transport cholesterol through your bloodstream safely. One tablespoon of olive oil contains 2 milligrams of vitamin E, or 13% of your daily recommended intake. 8 micrograms of vitamin K, or about 8% of your daily requirement, are also present in the same serving. Although vitamin K is best known for causing blood to clot, it is also essential for maintaining bone density.

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