From the Guidelines
Consuming a spoon of olive oil with lemon may offer some health benefits, particularly in reducing the risk of cardiovascular disease, as suggested by the Mediterranean diet pattern 1. The combination of olive oil and lemon provides heart-healthy monounsaturated fats and vitamin C, which may help with digestion, reduce inflammation, and improve skin health. According to the Mediterranean diet guidelines, consuming at least 4 tablespoons of olive oil per day is recommended for primary prevention of cardiovascular disease 1. However, it's essential to note that the benefits of olive oil are most pronounced when consumed as part of a balanced diet, including a variety of fruits, vegetables, whole grains, and lean protein sources. Some studies have shown that the Mediterranean diet, which emphasizes olive oil, fruits, vegetables, and whole grains, can reduce the risk of stroke and cardiovascular disease by up to 30% 1. To try this, mix one tablespoon of extra virgin olive oil with the juice of half a lemon and consume it in the morning on an empty stomach, but be sure to consult with a healthcare professional before making any significant changes to your diet, especially if you have any underlying health conditions or allergies. People with gallbladder issues or citrus allergies should avoid this mixture. It's also important to remember that while olive oil and lemon may have health benefits, they should not replace a balanced diet and a healthy lifestyle. Overall, incorporating olive oil and lemon into your diet, as part of a Mediterranean-style eating pattern, may be a useful strategy for reducing the risk of cardiovascular disease and promoting overall health, as supported by the highest quality evidence from recent studies 1.
From the Research
Health Benefits of Olive Oil
- Olive oil consumption has been associated with various health benefits, including antioxidant and anti-inflammatory effects, improvement in endothelial function and lipid profile, prevention of obesity, diabetes, cardiovascular and neurodegenerative diseases, and modulation of the gut microbiota 2.
- The nutritional composition of olive oil, which has a high content of monounsaturated fatty acids (MUFA) and minor compounds such as polyphenols, is attributed to these benefits 2.
Cardiovascular Disease Prevention
- High consumption of olive oil, particularly extra-virgin olive oil, has been suggested to prevent coronary heart disease (CHD) due to its monounsaturated fats, antioxidant phenols, and other micronutrients that mediate CV-protective effects 3.
- Olive oil intake has been related to a lower risk of CV morbidity and mortality, and replacement of dairy fat, margarine, butter, or mayonnaise with olive oil has been shown to significantly reduce CV risk 3.
- Extra virgin olive oil (EVOO) has been found to lower the incidence of cardiovascular events, including myocardial infarction and stroke, due to its anti-inflammatory, antioxidant, and vasodilatory effects 4.
Specific Effects of Olive Oil Components
- While some studies suggest that olive oil phenols may increase the lag time of LDL oxidation, indicating a potential protective effect against atherogenic modification, others have found that this effect may be due to non-specific meal or time effects rather than the phenols themselves 5.
- The benefits of olive oil consumption on cardiovascular health are thought to be beyond a mere reduction of low-density lipoprotein cholesterol, and may involve effects on lipoprotein metabolism, oxidative damage, inflammation, endothelial dysfunction, blood pressure, thrombosis, and carbohydrate metabolism 6.
Consumption of Olive Oil with Lemon
- There is no direct evidence in the provided studies on the specific health benefits of consuming a spoon of olive oil with lemon. However, the general health benefits of olive oil consumption, as outlined above, may still apply to this practice.