The positive effects of olive oil consumption on heart health are known. So, what properties do olive oil achieve, how do you consume it? In Ramadan, what are the benefits of eating meals that is rich in olive oil to our body? Cardiologist Assoc. Dr. Murat Turfan and I discussed the effects of olive oil on heart health.
WHAT CHARACTERISTICS OF THE EXTRA VIRGIN OLIVE OIL MAINTAIN HEART HEALTH?
Whatever the type, olive oil contains about 75 percent of single unsaturated fatty acids per volume. When replaced with saturated oils, single unsaturated oils help reduce your “bad” LDL cholesterol. While the net mechanism is unclear, the health benefits of olive oil are linked to antioxidant and anti-inflammatory properties. So it helps prevent cell damage by reducing the response of combustion in the body. Observational studies have shown that there is a connection between lower heart disease, some cancers, and even dementia risk in people who consume less olive oil or use it at all. Also, some studies have shown that people who regularly consume more olive oil are often more physically active, less likely to smoke and more likely to eat fruit and vegetables than those who regularly consume less olive oil.
WHAT IS THE AMOUNT OF OIL THAT WE CONSUME TO BENEFIT USEFUL FEATURES OF THE EXTRA VIRGIN OLIVE OIL?
In fact, there's no clear measure of that. Roughly, it wouldn't be wrong if we said that a large portion of the fat in our diet should contain olive oil. In a US study, the analysis of long-term data dating back to 1990 showed that consuming 1/2 tablespoons of olive oil a day reduces the risk of cardiovascular disease by 15 percent and 21 percent of the risk of coronary heart disease. But it's a general value. Parameters such as the underlying diseases, cholesterol value, weight, waist circumference of the person also effects the diet content and amounts.
WHAT OILS SHOULD WE CONSUME FOR HEALTHY LIVING AND WHICH ONES SHOULD WE AVOID?
Oil is one of the three main macro nutrients the body needs, along with carbohydrates and protein. A balanced diet should contain healthy single unsaturated and multiple unsaturated oils. Some of the best sources of these fatty acids are avocado, olive oil, shellfish, seeds and greasy fish. People should also ensure that they limit the amount of saturated fat in their diet and avoid trans fat intake. These oils are unhealthy oils and foods rich in these substances are often solid at room temperature. Artificial trans oils, partially listed on the labels as hydrogenic oils, are extremely unhealthy. Heart disease, paralysis, and diabetes trigger a fire that could increase the risks. Only 2 percent of calories from daily trans oils can increase the risk of heart disease by 23 percent. They also increase the level of bad cholesterol.
WHAT ARE THE SPECIFIC THINGS THAT WE SHOULD DO WHEN WE HAVE HEART DISEASE, IF WE HAVE A GENETIC AFFLICTION, IF WE HAVE A HEART DISEASE IN OUR FAMILY? HOW DOES IT REDUCE OUR STATUS OF THE DISEASE?
Half of the heart-attack victims are unable to find any risk factors. So the genetic factors we know and don't know are very important. The fact that it's a family story suggests that the risk is even higher. But a bad legacy doesn't necessarily mean anything will happen to you. If we stay away from diet, exercise and harmful habits, we'll be able to significantly avoid danger. The Mediterranean diet is the most healthy diet, which has been scientifically demonstrated over and over again. Based on traditional eating habits of people living in Greece and South Italy in 1960. Of course, in our country, it's a common eating habits discipline. In general, full grains, shellfish, seeds, fruits, includes minimum processed foods, including vegetables, legumes, fish and seeping olive oil. It also recommends a reasonable amount of poultry, eggs, low-fat dairy products and red wine consumption. Limits or prohibits additional sugar, refined carbs, highly processed snacks, red and processed meat. It is thought that the benefits of this diet to the heart are largely due to the importance of treated herbal foods and healthy oils at a minimum. The fact that olive oil containing single unsaturated oils instead of saturated fat is the leading role in this diet can also explain its preservative.
HOW CAN PROFESSIONAL OR REGULAR SPORTS CREATE RISKS AGAINST HEART DISEASE IN THEIR HEALTH-RELATED PROBLEMS?
Because athletes have high levels of stress on their bodies, the right diet is very important. The types of food you choose to eat can play an important role in your energy levels and performance. Plus, stomach problems can help you reduce your chances of survival. Whether you're an enthusiastic marathon runner or you prefer to run a short run in the neighborhood, knowing the right food and when to eat them is crucial for performance. Stored body oil is the perfect fuel source, especially during long distance runs. In general, you should aim to get 20 to 30 percent of your daily total calories from unsaturated fat. It is harmful to take less than 20% of your calorie intake as oil. Low fat intake is related to deficiencies in the vitamins and essential oil acids that are dissolved in the oil. Hydrogenic vegetable oils and saturated foods increase LDL cholesterol (i.e. bad cholesterol), reduce good HDL cholesterol and increase the risk of heart disease even in athletes with good contraction. Instead, athletes should choose healthy oils such as nuts, seeds, avocados, seafood, olives and peanut oil. Refined carbohydrates and simple sugars can disrupt the balance of insulin-blood glucose, reducing performance. Fast food food is usually high in salt (sodium), which can cause you to hold liquid. This can temporarily increase your weight and make you feel bloated. Carbon in non-alcoholic beverages may have the same effect.
HOW CAN WE AVOID A HEART ATTACK IN RAMADAN? WHAT IS THE IMPORTANCE OF EXTRA VIRGIN OLIVE OIL IN RAMADAN AND HOW SHOULD WE CONSUME IT?
Ramadan is the most sacred month of the Islamic calendar, which obliges healthy adult Muslims to avoid lying and immoral behavior, to avoid eating and drinking food, including oral or intravenous drugs from dawn to dusk. It is necessary to avoid caffeine drinks, greasy foods, heavy processed food and high glycemic carbohydrates (e.g., refined flour or sugar, white bread, white rice). When cooking, single unsaturated oils such as olive oil or canola oil must be used. Every day, a well-balanced menu must be consumed in moderation and revelation. Choose complex carbohydrates that release slower energy during your fasting period (e.g. barley, wheat, oats, millet, semolina, beans, lentils). This compensates the insulin level and slows the feeling of hunger. The food prepared with olive oil is usually light, so reduces the pressure especially after iftar. Consuming too much unhealthy food or consuming food and liquid less than necessary, increases the risk of a heart attack.
Assoc. Dr. Murat Turfan
He was born in Ankara in 1979. He graduated from Ankara University Faculty of Medicine with a degree. He studied in Cardiology Department at Gazi University Faculty of Medicine. The Ministry of Health performed compulsory state service at Etlik Research and Training Hospital. He worked as an Associate Professor at Bezmialem Foundation University, and received Associate Professor and Associate Professor titles. He is currently in Cardiology Department of Acibadem Taksim Hospital. He also has a Sports Cardiology and FIFA Sports Medicine certification.
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