Health Benefits of Olive Oil
Why should you use olive oil? Well there are several reasons.
Substituting olive oil, a monounsaturated fat, for saturated
fats or polyunsaturated fats can:
* Reduce blood pressure
* Inhibit the growth of some cancers
* Benefit people at risk for or with diabetes
* Lessen the severity of asthma and arthritis
* Actually help your body maintain a lower weight
HEALTHY HEART BENEFITS
Atherosclerosis, also called hardening of the arteries, occurs
when particles of LDL cholesterol stick to the walls of the
arteries. Eventually these particles build up and form plaque.
This plaque narrows the blood vessels and increases the work
load of the heart in an effort to get oxygenated blood to the
entire body. The result can be a heart attack or stroke.
Olive oil is rich in monounsaturated fat and antioxidants like
chlorophyll, carotenoids and vitamin E. Scientists have
identified a compound in olive oil called oleuropein which
prevents the LDL cholesterol from oxidizing. It is the oxidized
cholesterol that sticks to the walls of the arteries and forms
plaque. Replacing other fats in your diet with olive oil can
significantly lower blood pressure and reduce the risk of heart
attack.
CANCER INHIBITOR
A study published in the January 2005 issue of Annals of
Oncology has identified oleic acid, a monounsaturated fatty acid
found in olive oil, as having the ability to reduce the affect
of an oncogene (a gene that will turn a host cell into a cancer
cell). This particular oncogene is associated with the rapid
growth of breast cancer tumors. The conclusion of the
researchers was that oleic acid when combined with drug therapy
encouraged the self-destruction of aggressive,
treatment-resistant cancer cells thus destroying the cancer.
Olive oil has been positively indicated in studies on prostate
and endometrial cancers as well.
Unlike other fats, which are associated with a higher risk of
colon cancer, olive oil helps protect the cells of the colon
from carcinogens. A study published in the November 2003 issue
of Food Chemistry Toxicology suggests that the antioxidants in
olive oil reduce the amount of carcinogens formed when meat is
cooked.
BLOOD SUGAR CONTROLLER
Diabetics or those at risk for diabetes are advised to combine a
low-fat, high-carbohydrate diet with olive oil. Studies show
this combination is superior at controlling blood sugar levels
compared to a diet that consists entirely of low-fat meals.
Adding olive oil is also linked to lower triglyceride levels.
Many diabetics live with high triglyceride levels which put them
at risk for heart disease.
ANTI-INFLAMMATORY PROPERTIES
The body uses the healthy fats in olive oil to produce natural
anti-inflammatory agents. These anti-inflammatory agents can
help reduce the severity of both arthritis and asthma.
Uninflammed cell membranes are more fluid and better able to
move healthy nutrients into the cells and move waste products
out. A lower incidence of osteoporosis and dementia is found in
areas where people consume large quantities of olive oil.
A FAT THAT HELPS YOU LOSE FAT
Sounds impossible, right? A study conducted on eight over-weight
men published in the September 2003 issue of the British Journal
of Nutrition yielded results that indicate a significant loss of
body weight and fat mass can be achieved without increasing
physical activity and making only one change in eating habits:
the substitution of olive oil for saturated fats. The eight men
were divided into two groups and for four weeks ate similar
foods with the exception that the first group ate more saturated
than unsaturated fats. The second group consumed the same number
of calories as the first group, but the fats were mostly
monounsaturated fat (olive oil). At the end of four weeks, the
men from the second group were lighter and had a lower body-fat
index than the men who ate the saturated fats.
IMPORTANT INFORMATION ON BUYING AND STORING OLIVE OIL
Exposure to light and heat can turn olive oil rancid. This
destroys the healthy, antioxidant properties of the oil. Look
for olive oil that is sold in darkly tinted bottles. Also, look
carefully at the display in the grocery store. Are there glaring
lights or sunny windows nearby? If so, you will want to check
out some different stores. My favorite grocery store keeps the
olive oil on the shelves closest to the floor and away from the
fluorescent lights.
When you get home, find a dark, cool cupboard for storage. One
suggestion is to pour some of the oil from the original
container into a smaller container. The original container can
be kept in the refrigerator for maximum protection. (The oil
will become cloudy and more solid in the refrigerator.) The
smaller container you select for your weekly supply of olive oil
should be opaque and have a tight-sealing lid. Exposure to air
is another enemy of the fragile antioxidants.
Confused about the different grades of olive oil? Extra-virgin
olive oil is produced from the first pressing of the olives. It
has the lightest flavor and contains the richest array of
antioxidants. The next pressing of the olives produces fine
virgin oil. Refined means that chemicals were used to extract
the oil instead of pressing. Avoid refined olive oils. Pure
olive oil is a blend of refined and virgin olive oils. I don't
recommend pure grade either. If you see the words cold pressed
on a bottle of olive oil that means heat was not used when
extracting the oil. Remember, heat destroys antioxidants, so
cold pressed is a good thing.
One last thought on this subject. If you are considering
switching to olive oil from other oils, you might be shocked
when you first look at the differences in price. I'm a serious
bargain hunter. I always buy generic and look for bulk discounts
whenever possible. But even the most determined penny pincher
understands that there are simply some things that are worth the
extra money. Olive oil is one of them.