The Healthy Habits That Boost Heart and Gut Health.

Olive Oil on an Empty Stomach: The Golden Habit That Boosts Heart and Gut Health

Many cultures search for the “magic key” to start the day in a healthy way. In the Mediterranean region, the answer has always been simple and golden: a spoon of Extra Virgin Olive Oil ($\text{EVOO}$) first thing in the morning.

This ancient habit is not just a morning ritual; it is a powerful health practice that acts as a faithful guardian of your heart health and a natural regulator of your digestive system. Let’s discover how this small spoon transforms into a source of strength for your overall health.

1. Olive Oil Benefits for a Strong Heart and Clean Arteries

Extra Virgin Olive Oil is the cornerstone of the Mediterranean diet, known for its heart benefits. When you consume it on an empty stomach, you give your heart a concentrated dose of prevention:

A. Protecting Arteries and Lowering Cholesterol

The oil is rich in monounsaturated fats, primarily Oleic Acid. This acid works to:

• Lower Bad Cholesterol ($\text{LDL}$): Which accumulates on artery walls and leads to hardening.

• Raise Good Cholesterol ($\text{HDL}$): Which helps “sweep” away bad cholesterol and return it to the liver for disposal.

B. Fighting Inflammation (The Heart’s Shield)

$\text{EVOO}$ contains phenolic compounds, especially Oleocanthal, which acts as a natural anti-inflammatory agent. Chronic inflammation, as is known, is the root cause of most cardiovascular diseases. Consuming the oil on an empty stomach ensures that these powerful compounds are absorbed at a high concentration before being mixed with food.

2. Olive Oil: Friend of the Digestive System and Intestines

Starting the day with a spoonful of oil on an empty stomach boosts gut health and colon function, reducing many common digestive issues.

A. Natural Stimulant for Bowel Movement

Olive oil acts as a gentle natural laxative. It helps improve bowel movement and facilitates the passage of waste through the colon, effectively preventing and aiding in the treatment of chronic constipation.

B. Supporting Colon Lining Health

Some research suggests that the nutrients and antioxidants in the oil can help protect the cells lining the colon from damage, contributing to a reduced risk of certain colon-related diseases.

C. Enhancing Vitamin Absorption

Consuming healthy fats (olive oil) on an empty stomach helps your body improve the absorption of fat-soluble vitamins, such as Vitamins $\text{A}$, $\text{D}$, $\text{E}$, and $\text{K}$, which play a vital role in supporting immunity and overall health.

3. How to Start This Healthy Habit? (Advice for Beginners)

If you plan to add olive oil to your morning routine, follow these simple steps:

• Quality is Key: Always use Extra Virgin Olive Oil ($\text{EVOO}$); it is the only type that contains the highest concentration of unrefined antioxidants.

• Recommended Amount: Start with one small teaspoon, and gradually increase the amount to one tablespoon daily.

• Optional Additions: If you do not prefer the taste of the oil alone, you can mix it with a few drops of fresh lemon juice. Lemon is believed to enhance the liver cleansing process and stimulate the digestive system.

Incorporating this simple and sustainable habit into your daily life is a small investment that guarantees you huge health returns in the long run, starting with a stronger heart and ending with a more efficient digestive system.