Heart-Healthy Breakfast
In collaboration with Dr. Brígida Jiménez Herrera.
Doctor of Pharmacy, Master in Business Administration (M.B.A.) and Diploma in High Specialization in Fats from the CSIC.
Currently, she is the Director of the IFAPA Cabra center (Institute of Agricultural, Fisheries and Ecological Production Research and Training), specialized in olive groves, olive oil, and table olives. She has served as a jury member in the most prestigious international olive oil competitions.
Who is this program for?
This heart-healthy breakfast is especially suitable for people who:
- Have high cholesterol.
- Do little physical exercise.
- Are hypertensive or diabetic.
- Women after menopause.
What you will learn
- To distinguish between good fats and bad fats.
- To understand the role of extra virgin olive oil in cardiovascular prevention.
- To learn how AOVE's antioxidants and polyphenols protect cells from oxidative stress.
- To incorporate healthy habits into your daily diet, based on the Mediterranean diet.
Importance of extra virgin olive oil
AOVE has high antioxidant and anti-inflammatory power. Its regular consumption reduces the incidence of breast cancer, colon cancer, and oxidative processes in the body.
Furthermore, the greener and more transparent oils are of higher quality. Cloudy oils, containing vegetation water, oxidize over time if not properly filtered.
Relationship between cold and cardiovascular health
During colder months, blood pressure and cholesterol increase, arteries contract, and clot formation is favored. A balanced diet with extra virgin olive oil helps compensate for these effects.
The role of fats in the diet
Fats are essential for the formation of cell membranes and as a source of energy. However, their consumption should be moderate:
- The total fat intake should not exceed 30% of daily energy.
- Saturated fats (red meats, dairy) should not exceed 7%.
- Polyunsaturated fats (fish, nuts) should account for 10%.
- Monounsaturated fats (AOVE) should account for 20% of energy intake.
Types of fatty acids and their impact on health
- Omega 9 (Oleic Acid): present in olive oil, reduces cholesterol and triglycerides.
- Omega 6: present in seed oils (sunflower, soy). In excess, it has high oxidative power and can be harmful.
- Omega 3: present in oily fish and nuts, protects the brain, nervous and circulatory systems, inhibiting inflammation and oxidative stress.
- Trans fats: obtained through industrial processes. They are the most damaging to cardiovascular health (found in pastries, margarines, and processed meats).
Cholesterol: the necessary balance
Cholesterol performs vital functions such as forming cell membranes, hormones, and bile salts. However, there are two types:
- HDL cholesterol (“good”): cleans excess cholesterol from the arteries.
- LDL cholesterol (“bad”): accumulates in the arteries, hardening and obstructing them, increasing the risk of heart attack or stroke.
Prevention and cellular health
Cellular oxidation and premature aging are combated with good fats and antioxidants. Therefore, the daily consumption of AOVE is key for cardiovascular and brain health.
Scientific studies show that olive oil consumption reduces the probability by 30% of suffering from cardiovascular and cerebrovascular diseases, even more so than some pharmacological treatments.
AOVE at breakfast: energy and health
Dr. Brígida Jiménez Herrera recommends consuming AOVE at breakfast, as it is the main meal of the day and provides the necessary energy along with natural antioxidants. It contains a balanced proportion of Omega 9, Omega 3, and Omega 6, very similar to breast milk.
Picual variety AOVE stands out for its high content of phenols, the main protectors against cellular oxidation and oxidative stress.
Consumption and pairing recommendations
A study by the Interprofessional Olive Oil Organization suggests:
- Picual: ideal with tomato.
- Hojiblanca: perfect with honey.
- Arbequina: exquisite with cocoa.
Additionally, the fat-soluble vitamins A and D in AOVE contribute to healthy skin, good healing, and bone strength.
Mediterranean diet and recommended consumption
Following the Mediterranean diet is recommended as a dietary guide, as it reduces the risk of cardiovascular diseases by up to 30%.
The recommended daily dose of AOVE is 40 grams or 40 milliliters per day, distributed across different meals.
Conclusion
The Heart-Healthy Breakfast with Dr. Brígida Jiménez Herrera is a highly valuable training program, ideal for those who wish to improve their health through diet.
We invite you to watch the complete program: an investment in knowledge and well-being that will transform your understanding of extra virgin olive oil and daily nutrition.
