In writing this article, DARVARI GARDEN worked together with CIPRA – Center for Information, Risk Prevention and Analysis.

An omega-9 monounsaturated fatty acid, oleic acid deserves to be widely known, appreciated and consumed for a variety of reasons. Including it in your diet is as simple as possible, as the best source of oleic acid is a delicious and always handy one: olive oil. Oana Bulzan, doctor and wellness coach, continues to help us discover the ideal sources of oleic acid and the reasons to include it as often as possible in our daily diet. „This fatty acid, as the name suggests, is found in the largest quantities in olives and especially in olive oil. However, it is present in many food sources, being practically the most common fatty acid in nature. Olives have a high concentration of oleic acid (55-83%) and are so far probably the preferred source of healthy fats in the diet of those who successfully embrace the Mediterranean lifestyle. Meat, cheese, oilseeds (here we find the root of the word again), eggs, avocados are also rich in oleic acid. In addition, it can be produced by the human body „, says the specialist.

 

An entire list of health benefits

Oleic acid is known for its beneficial effects on the heart, brain and nervous system, being used most often in the prevention of heart disease and to reduce cholesterol. In fact, it is proven that replacing saturated fats with monounsaturated fats lowers the level of „bad” cholesterol, LDL. Frequent consumption of olive oil is important for the optimal functioning of the body and immunity, prevents cardiovascular disease and diabetes, regulates blood pressure, and even reduces the risk of cancer.

 

Vegetable sources of oleic acid are the main option

In order to improve the quality of your food and, implicitly, of your life, include in your diet as often as possible olive oil and other foods rich in oleic acid, especially of vegetable origin. „The disadvantage oleic acid that comes from animal sources is that in this form, unsaturated fats come together with saturated fats, a situation that does not apply in the case of olive oil, for example. In fact, a study by Harvard T.H. Chan School of Public Health and published in 2018 in the medical journal Circulation concluded that an increased intake of monounsaturated plant fats was associated with low mortality, while animal sources were associated with higher mortality.” says Oana Bulzan, CIPRA specialist.  

In addition to the delicious and fresh taste and the involuntary association with seaside holidays, olive oil is an optimal source of oleic acid, provided we opt for an oil that is high quality, extra virgin and within the warranty period (which has not been subjected to the procedure of oxidation). Oana Bulzan, doctor and wellness coach

 

Olive oil is gaining ground 

According to an online study conducted by MKOR for DARVARI GARDEN, in Romania the consumption of olive oil is comparable to that of sunflower: 86% of respondents consume olive oil, compared to 88% of sunflower oil. On average, respondents include olive oil in their diet once every 3 days, primarily for the wide range of health benefits, being appreciated because it is a natural product, but also for the taste and texture in adds to food. Olives are most commonly found in temperate climates, in countries such as Greece, Italy or Turkey, where they enjoy optimal conditions to produce high quality olive oil.

 

Include olive oil more often in the menu!

You can simply use it on fresh or toasted bread, in salads, but also when cooking various vegetable dishes, fish recipes, seafood and more.