How to use olive oil properly to protect your health?
Olive oil is often praised as "liquid gold" due to its beneficial fats and high nutritional value. However, this does not mean that the more you use, the better, or that any method of application will yield positive results. Carelessness in using olive oil can lead to consequences that users should be cautious of.
Below are the potential negative health impacts of olive oil when not used properly or consumed in excess.
1. High saturated fat content
Olive oil, although known as a rich source of monounsaturated fats, also contains a significant proportion of saturated fat. Specifically, one tablespoon of olive oil contains about 14% saturated fat and up to 120 calories. Consuming high amounts of saturated fat can lead to increased blood cholesterol levels, contributing to atherosclerosis and adversely affecting the cardiovascular system.
In fact, the saturated fat content in olive oil is nearly three times higher than that in 112 grams of chicken breast.
The regular use of unrefined olive oil can increase the risk of developing serious conditions such as atherosclerosis, obesity, cardiovascular disease, and stroke, as well as certain types of cancer such as breast cancer and colorectal cancer.
2. Causing diseases related to trans fats
The processing of olive oil, which often involves refining under high pressure and temperature, can alter the molecular structure of the oil. Additionally, health-beneficial omega-3 fatty acids are destroyed during this process.
Furthermore, consuming industrially processed olive oil negatively impacts cholesterol levels in the body. Specifically, it reduces "good cholesterol" (HDL) levels and increases "bad cholesterol" (LDL) levels, thereby contributing to an increased long-term risk of cardiovascular diseases.
3. Lowers Blood Sugar Levels
In addition to undesirable effects on facial skin, olive oil can also cause blood sugar levels to drop below normal. Excessive consumption of this oil may lead to several health issues such as hypoglycemia, sweating, tremors, feelings of weakness, and other complications.
4. Gallstones
One of the serious adverse effects that may arise from consuming olive oil is the risk of gallstone formation. Consuming large amounts of olive oil can cause gallbladder blockage or contribute to the development of gallstones.
The body's liver produces bile, which is stored in the gallbladder to aid in fat digestion. However, when the body accumulates excess fat, more bile is stimulated to be secreted to emulsify the fat. This increases the risk of gallstone formation or interferes with normal gallbladder function.
In addition, olive oil may increase the levels of pro-inflammatory cytokines in the body. This is considered a factor associated with chronic inflammation, which, if left unchecked, can lead to undesirable health consequences.
5. Lowers blood pressure
Olive oil has long been known for its cardiovascular support and health-protecting benefits. However, studies show that overusing this oil can lead to severe hypotension (low blood pressure). This adversely affects overall health, posing a high risk of symptoms such as dizziness, lightheadedness, stroke, and even kidney failure.
6. Causes inflammation
Not limited to adversely affecting facial skin, consuming large amounts of olive oil can also increase the risk of developing inflammation in the body. The main reason stems from the high fat content in this oil.
Olive oil contains a high level of oleic acid (around 78%), a component believed to play an important role in triggering the release of lipopolysaccharides (LPS). LPS are molecules that bind to fat-rich lipoprotein particles, known as chylomicrons, moving from the digestive tract into the bloodstream. When LPS levels in the blood rise, inflammatory responses triggered by immune cells become more intense, exposing the body to greater risks of inflammatory conditions.
7. Causes diarrhea
Overconsuming olive oil not only causes unwanted effects on facial skin but also leads to serious digestive issues, most commonly diarrhea.
Olive oil inherently contains a relatively high fat content, which can affect the body's digestive process. When consumed in large amounts, olive oil stimulates the digestive system to work harder than usual, increasing the risk of uncomfortable symptoms such as diarrhea or digestive disorders.
Furthermore, this oil possesses strong laxative properties. If it exceeds the absorption capacity of the stomach and intestines, the oil will not be fully digested. As a result, users may experience mild to moderate diarrhea, disrupting daily activities and causing discomfort.