Olives are the fruits that give rise to olive oil, bringing health benefits such as:
- Reduce bad cholesterol, as they are rich in monounsaturated fats; Prevent atherosclerosis, as it is rich in flavones, which are strong antioxidants; Prevent thrombosis, as it has anticoagulant action; Reduce blood pressure, by facilitating blood circulation; Prevent breast cancer due to monounsaturated fats; Improve memory and protect against mental retardation.
To obtain its benefits, the recommended amount of consumption is 7 to 8 olives per day. However, in cases of high blood pressure, you should reduce your intake to 2 or 3 olives per day, due to the salt present in the canned fruit.
Nutritional information and how to use
The following table shows the nutritional composition of 100 g of canned green and black olives.
| Components | Green olive | Black olive |
| Energy | 137 calories | 194 kcal |
| Protein | 0.9 g | 1.2 g |
| Carbohydrates | 4.1 g | 5.5 g |
| Fats | 14.2 g | 20.3 g |
| Saturated fat | 2.3 g | 3.5 g |
| Monounsaturated fats | 8.3 g | 11 g |
| Polyunsaturated fats | 1.0 g | 3 g |
| Dietary fiber | 3.8 g | 4.6 g |
| Sodium | 1347 mg |
1567 mg |
Olives are sold canned because the natural fruit is very bitter and is difficult to consume. Thus, the pickle's brine improves the flavor of this fruit, which can be added in meats, rice, pasta, snacks, pizzas and sauces.
Olive Pate Recipe
Ingredients
- 3/4 cup pitted black olives100 g light cream100 g ricotta2 tablespoons extra virgin olive oil Salt to taste
Method of preparation
Beat all ingredients in a blender and leave in the refrigerator to freeze. Serve with bread rolls or toast.
See Remedies and home recipes to lower cholesterol naturally.
