In the U.S., one out of 31 American women dies from breast cancer while heart disease causes one out of every 3 deaths. It’s estimated one in 16 women who are over 20 years old have coronary heart disease making it something women of all ages should be aware of. The saying "Let food be your medicine" is attributed to the father of Western Medicine, Hippocrates, 2500 years ago.  To create your best health and beat the odds of breast cancer and ASCD, I believe in a Food First approach and in this article, I will discuss olive oil as a heart-healthy superfood.

Heart disease is the leading cause of death for women in the United States and many other countries around the world. Cardiovascular disease is a term used to describe a range of conditions that affect the heart and blood vessels, including heart attacks, strokes, and high blood pressure. Women often have different symptoms and risk factors for heart disease than men, so it's important to be aware of the specific ways that heart health affects women.

One way that women can help protect their hearts is by incorporating heart-healthy foods into their diets. Olive oil is one such food that has been shown to have many benefits for heart health. Olive oil is rich in monounsaturated fatty acids, which are a type of healthy fat that can help lower cholesterol levels and reduce the risk of heart disease. Additionally, olive oil contains antioxidants that help protect the heart and blood vessels from damage caused by free radicals.

There are many ways to incorporate olive oil into your diet. Some ideas include:

• Using olive oil as a salad dressing
• Cooking with olive oil instead of butter or other oils
• Adding a drizzle of olive oil to roasted vegetables or pasta dishes
• Using olive oil as a dip for bread

Consuming more than 7 grams (>1/2 tablespoon) of olive oil per day may be associated with a lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality, and respiratory disease mortality, according to a study published on Jan. 10 2022 in the Journal of the American College of Cardiology. The study found that replacing about 10 grams/day of margarine, butter, mayonnaise, and dairy fat with the equivalent amount of olive oil is associated with a lower risk of mortality as well.

It's also important to remember that not all olive oils are created equal. To get the most heart-healthy benefits, it's best to choose extra-virgin olive oil. This type of oil is made from the first cold pressing of the olives and has a more robust flavor and more antioxidants than other types of olive oil.

5 heart health benefits of Olive Oil:

1. Lowers cholesterol levels: Olive oil contains monounsaturated fatty acids that help to reduce harmful LDL cholesterol levels and increase protective HDL cholesterol levels in the blood, improving heart health.
2. Reduces blood pressure: The polyphenols present in olive oil have been shown to reduce blood pressure, thus reducing the risk of hypertension and heart disease.
3. Prevents oxidative damage: Olive oil is rich in antioxidants that help to prevent oxidative damage to the blood vessels and reduce inflammation, both of which can contribute to heart disease.
4. Improves blood flow: Olive oil contains a substance called nitric oxide that helps to dilate blood vessels and improve blood flow, which can reduce the risk of heart disease and stroke.
5. Prevents blood clots: Olive oil contains a type of fat called oleic acid that can prevent the formation of blood clots, which can lead to heart attacks and strokes. Additionally, olive oil has anti-inflammatory properties that can also help to reduce the risk of heart disease.

In addition to incorporating heart-healthy foods into your diet, there are other steps that women can take to protect their hearts. These include:

• Maintaining a healthy weight
• Exercising regularly
• Not smoking
• Managing stress
• Getting regular check-ups with a doctor to monitor heart health and address any issues early on

Taking care of your heart is a lifelong commitment, but making small changes to your diet and lifestyle can have a big impact. By incorporating heart-healthy foods like olive oil into your diet, you can help reduce your risk of heart disease and protect your heart for years to come.