University of Florida researchers conducted the Recipe for Heart Health study to determine the optimal amount of olive oil consumption for reducing heart disease risk. The study involved 40 participants who were at risk for cardiovascular disease and were randomly assigned to consume either a low amount (less than a teaspoon) or a high amount (4 tablespoons) of extra virgin olive oil each day. The participants also followed whole-food, plant-based or vegan diets that were not low in fat.
The researchers found that consuming extra virgin olive oil, regardless of the amount, decreased LDL cholesterol, which is associated with heart disease. However, they discovered that incorporating other elements in the diet, such as limiting red and processed meats, added sugars, and saturated fats while increasing intake of plant-based fats like avocados, nuts, seeds, and olives, led to more significant reductions in LDL cholesterol.
The researchers concluded that the source of dietary fat matters and that obtaining it from whole-plant-based fats is more beneficial in reducing cholesterol than solely relying on olive oil. The team plans to use the data gathered from the study to conduct further research on cooking, diet quality, mood, and quality of life.
This study highlights the importance of a balanced diet in reducing the risk of heart disease, with olive oil playing a significant role in improving heart health when combined with other healthy dietary choices. The findings provide valuable insights for individuals looking to optimize their diet for cardiovascular well-being.
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