How Olive Oil Polyphenols Reduce Arterial Plaque

Olive oil polyphenols can help reduce arterial plaque and improve heart health. Here's how they work and why they're important:

• Lower LDL ("bad") cholesterol: High-polyphenol olive oil reduces LDL by 12%, compared to 5% for low-polyphenol varieties.
• Prevent plaque buildup: Polyphenols protect arteries by preventing LDL oxidation and reducing inflammation.
• Boost HDL ("good") cholesterol: Improves cholesterol balance and supports blood vessel health.
• Reduce inflammation: Lowers markers like CRP and IL-6, linked to cardiovascular disease.

For optimal benefits, consume 20 grams (1½ tablespoons) of extra virgin olive oil (EVOO) daily, ensuring it has at least 400 mg/kg of polyphenols. Use it raw or cook at low temperatures (below 120°C) to retain its health-promoting properties. High-quality options, like cold-pressed EVOO within 2 hours of harvest, are best for heart health.

Use Olive Oil for Clean Arteries and a Healthy Heart

What is Arterial Plaque and Why It Matters

Arterial plaque forms when fatty substances, cholesterol, cellular waste, calcium, and fibrin build up in the walls of arteries. This buildup happens gradually over time .

Here's how it works: damage to the artery's inner lining, called the endothelium, sets off an inflammatory response. According to experts:

"Cholesterol enters the lining of the artery and causes an inflammatory cascade, which injures the arterial lining, making it easier for more cholesterol to enter the artery and cause the plaque to grow."

This process leads to a condition called atherosclerosis. As arteries thicken and harden, their openings narrow, restricting blood flow. This means less oxygen reaches vital organs and tissues .

Plaque buildup can occur in any artery and may result in serious health problems, such as:

• Heart Attack: Happens when plaque ruptures or blocks coronary arteries.
• Stroke: Caused by blocked arteries that supply blood to the brain.
• Heart Failure: Develops when reduced blood flow weakens the heart muscle.
• Limb Loss: Can occur if blood flow to extremities is severely restricted.

The numbers are alarming: nearly half of Americans aged 45 to 84 have atherosclerosis but don’t know it . Complications like heart attacks and strokes remain the top causes of death worldwide .

Key risk factors include high blood pressure, unhealthy cholesterol levels, and smoking . The good news? Changing your diet can help lower these risks. For example, certain foods, like those rich in olive oil polyphenols, may play a role in managing plaque.

Up next, we’ll look at how olive oil polyphenols can combat these harmful processes.

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How Olive Oil Polyphenols Work

Olive oil polyphenols, found in concentrations ranging from 100–1000 mg/kg, help combat arterial plaque through their antioxidant and anti-inflammatory properties . These compounds play a key role in reducing plaque buildup by targeting it through different biological pathways.

Polyphenols as Antioxidants

The antioxidant effects of olive oil polyphenols, especially hydroxytyrosol and oleuropein, contribute to cardiovascular health by:

• Preventing LDL oxidation, which lowers the risk of plaque formation. Studies show that enriching LDL with extra virgin olive oil (EVOO) increases its resistance to oxidation by 1.50 times .
• Improving HDL function by boosting particle size and stability. EVOO has been shown to strengthen HDL's protective lag phase by 1.42 times .

These antioxidant actions work hand-in-hand with their ability to reduce inflammation.

Polyphenols as Anti-Inflammatory Agents

Polyphenols also help reduce inflammation. Findings from the PREDIMED trial reveal that a Mediterranean diet rich in olive oil polyphenols significantly lowers inflammatory markers like CRP, IL-6, and adhesion molecules such as ICAM-1 and VCAM-1 . Additionally, oleuropein aglycone has been shown to decrease the adhesion of inflammatory cells to blood vessel walls. The Three-City study found a 41% reduction in stroke risk among individuals who regularly consumed olive oil .

High-quality extra virgin olive oil, such as those offered by suppliers like Big Horn Olive Oil, contains the necessary polyphenol levels to deliver these protective benefits. Together, these antioxidant and anti-inflammatory actions highlight the important role olive oil polyphenols play in supporting cardiovascular health.

Using Olive Oil for Better Arterial Health

Selecting the Best Extra Virgin Olive Oil

When choosing extra virgin olive oil (EVOO), focus on products with high polyphenol levels. For instance, Kalamata Ultra High Polyphenol EVOO contains significantly more polyphenols than most commercial options.

Here’s what to look for in quality EVOO:

A great example is Big Horn Olive Oil's Estate Reserve Ultra Premium EVOO, which is cold-pressed within 2 hours of harvest to preserve its nutrients.

While choosing high-quality EVOO is essential, it’s equally important to handle it properly during cooking to maintain its health benefits.

Best Practices for Cooking with EVOO

Cooking temperatures can impact the polyphenol content in olive oil. Studies show that at 120°C, polyphenol levels drop by 40%, and at 170°C, the reduction increases to 75% . To minimize loss, follow these tips:

• Keep cooking temperatures below 120°C.
• Use EVOO raw for dressings or as a finishing oil.
• Replace butter or cream with EVOO, added after cooking whenever possible.

"Despite the decrease in concentration of polyphenols during the cooking process, this oil has a polyphenol level that reaches the declaration of health in accordance to the European regulation, which means it has properties that protect oxidation of LDL cholesterol particles." - Julián Lozano, First Author of the publication

By following these cooking practices, you can better retain the beneficial compounds in EVOO while supporting arterial health.

How Much Olive Oil to Use Daily

The amount of olive oil you consume daily also plays a role in maintaining arterial health. The FDA recommends about 1½ tablespoons (20 grams) of high-oleic oils daily to help lower coronary risk.

To get the most out of EVOO:

• Consume 1-2 tablespoons daily .
• Use it as a replacement for saturated fats .

According to the FDA:

"Supportive but not conclusive scientific evidence suggests that daily consumption of about 1½ tablespoons (20 grams) of oils containing high levels of oleic acid, when replaced for fats and oils higher in saturated fat, may reduce the risk of coronary heart disease." - FDA

Incorporating EVOO into your diet this way can enhance its heart-protective effects.

Conclusion: Olive Oil's Effects on Arteries

Research shows that high-polyphenol extra virgin olive oil (EVOO) lowers LDL cholesterol by 12%, compared to just 5% with low-polyphenol varieties .

Polyphenols contribute to arterial health through several mechanisms:

These effects are due to polyphenols' antioxidant and anti-inflammatory properties. According to the European Food Safety Authority, a daily intake of 5 mg of hydroxytyrosol - found in about 20g of high-quality EVOO - can significantly benefit heart health. Studies suggest that consuming 50 mL of EVOO daily can lower the risk of coronary artery disease by 37% and major cardiovascular events by 30% .

"Polyphenols are naturally occurring micronutrients found not only in olive oil but also many other plant foods. Their antioxidant abilities can play an important role in the prevention of cancer and cardiovascular diseases." - Olive Oil Times

To enjoy these benefits, it's crucial to choose top-tier EVOO. Ultra-premium options, like Big Horn Olive Oil's Estate Reserve collection, are cold-pressed within two hours of harvest, ensuring they retain the polyphenols needed for heart and arterial health.

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