Minum minyak zaitun 1 sendok makan setiap pagi bisa menurunkan kolesterol dan menyehatkan jantung?

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1. Minyak zaitun memang bermanfaat untuk kesehatan jantung, pembuluh darah dan memperbaiki profil lemak (menurunkan kolesterol jahat, dan meningkatkan kolesterol baik), terutama karena mengandung asam lemak tak jenuh tunggal (MUFA) dan ganda (PUFA, khususnya omega 3) (1-10).

2. Tapi, berdasarkan beberapa penelitian, konsumsi minyak zaitun yang terbukti membantu menyehatkan jantung dan pembuluh darah adalah antara 2 – 3.5 sendok makan / hari (11, 12).

3. Bahkan, khusus untuk omega 3, dosis efektif yg dianjurkan adalah 1200 – 2000 mg / hari (13).

4. Sedangkan 1 sendok makan minyak zaitun mengandung 103 mg omega 3 (14). Jadi, kalau mau mencapai 1200 – 2000 mg butuh 12 – 20 sendok makan (1/2 – 1 gelas)? Ini tentunya relatif susah untuk dilakukan.

5. Oleh karena itu, dianjurkan untuk menggunakan minyak zaitun lebih banyak dalam berbagai masakan, sehingga terkonsumsi lebih banyak dalam sehari.

6. Ditambah dengan konsumsi ikan yang mengandung lemak tak jenuh tinggi, seperti kakap, kembung, salmon, sarden, dan tuna. *#SUSINISASI* *#AyoMakanIkan*

Referensi:

1. Covas M-I. Olive oil and the cardiovascular system. Pharmacological Research. 2007;55(3):175-86.

2. Patrick L, Uzick M. Cardiovascular disease: C-reactive protein and the inflammatory disease paradigm: HMG-CoA reductase inhibitors, alpha-tocopherol, red yeast rice, and olive oil polyphenols. A review of the literature. Alternative Medicine Review. 2001;6(3):248-.

3. Basu A, Devaraj S, Jialal I. Dietary Factors That Promote or Retard Inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology. 2006;26(5):995-1001.

4. Aviram M, Eias K. Dietary olive oil reduces low-density lipoprotein uptake by macrophages and decreases the susceptibility of the lipoprotein to undergo lipid peroxidation. Ann Nutr Metab. 1993;37(2):75-84.

5. Ruano J, Lopez-Miranda J, Fuentes F, Moreno JA, Bellido C, Perez-Martinez P, et al. Phenolic content of virgin olive oil improves ischemic reactive hyperemia in hypercholesterolemic patients. Journal of the American College of Cardiology. 2005;46(10):1864-8.

6. Moreno-Luna R, Munoz-Hernandez R, Miranda ML, Costa AF, Jimenez-Jimenez L, Vallejo-Vaz AJ, et al. Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension. American journal of hypertension. 2012;25(12):1299-304.

7. Smith RD, Kelly CN, Fielding BA, Hauton D, Silva KD, Nydahl MC, et al. Long-term monounsaturated fatty acid diets reduce platelet aggregation in healthy young subjects. The British journal of nutrition. 2003;90(3):597-606.

8. Ferrara LA, Raimondi AS, d’Episcopo L, Guida L, Dello Russo A, Marotta T. Olive oil and reduced need for antihypertensive medications. Archives of internal medicine. 2000;160(6):837-42.

9. Kontogianni MD, Panagiotakos DB, Chrysohoou C, Pitsavos C, Zampelas A, Stefanadis C. The impact of olive oil consumption pattern on the risk of acute coronary syndromes: The CARDIO2000 case-control study. Clinical cardiology. 2007;30(3):125-9.

10. Samieri C, Féart C, Proust-Lima C, Peuchant E, Tzourio C, Stapf C, et al. Olive oil consumption, plasma oleic acid, and stroke incidence the three-city study. Neurology. 2011;77(5):418-25.

11. Beauchamp GK, Keast RS, Morel D, Lin J, Pika J, Han Q, et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005;437(7055):45-6.

12. Guasch-Ferré M, Hu FB, Martínez-González MA, Fitó M, Bulló M, Estruch R, et al. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study. BMC Medicine. 2014;12:78-.

13. Nestel P, Clifton P, Colquhoun D, Noakes M, Mori TA, Sullivan D, et al. Indications for omega-3 long chain polyunsaturated fatty acid in the prevention and treatment of cardiovascular disease. Heart, Lung and Circulation. 2015;24(8):769-79.

14. United States Department of Agriculture. National Nutrient Database for Standard 

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