Micronutrients & recovery
Consumption of olive oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20g provides a cause-and-effect protection of blood lipids from oxidative stress, specifically by decreasing circulating oxidized LDL particles.
To get the heart-protective benefit of olive oil polyphenols, you need to eat about 1.5 tablespoons (20g) of high-quality extra virgin olive oil daily. Crucially, the oil must contain at least 5mg of hydroxytyrosol and its derivatives. This isn't just any olive oil; look for high-polyphenol varieties. Use it to replace less healthy fats in your diet rather than adding it on top of your current calories.
On the basis of well-defined clinical intervention studies [61–63], a cause-and-effect relationship has been established between the consumption of OOPCs and the protection of LDL particles from oxidative damage... the claim that 'olive oil polyphenols contribute to the protection of blood lipids from oxidative stress' is now allowed on olive oil, which contains at least 5 mg of hydroxytyrosol and its derivatives (e.g. oleuropein complex and tyrosol) per 20 g of olive oil.
Why this rating
Based on multiple randomized controlled trials (EUROLIVE study) and EFSA evaluation establishing cause-and-effect.
Source
Health effects of olive oil polyphenols: Recent advances and possibilities for the use of health claims
Sandra Martín‐Peláez et al. · Molecular Nutrition & Food Research · 2013
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