Archeological records indicate that man has cultivated the olive tree for about 6,000 years; having been especially popular in the Isle of Crete (which as you recall, also appeared in the Seven Countries Study to be the site of the lowest incidence of heart disease). All oils that we use for eating and cooking contain "fat" and olive oil is no exception. However, it is mostly monounsaturated fat as opposed to saturated fat or hydrogenated fat. It can be used as a flavoring for cooking or in salad dressings or as a healthy substitute for butter or margarine. Several large population studies have confirmed that diets with higher amounts of fat of the monounsaturated type reduce total cholesterol and LDL ["bad"] cholesterol levels to the same degree as low fat, high-carbohydrate diets [such as the AHA Step I and II diets]. The additional benefit of olive oil is, as part of a Mediterranean type diet, is that it also has a favorable effect on lowering blood triglycerides [also a factor in heart disease] and maintaining HDL ["good" cholesterol].
In a published study, individuals were randomly assigned to one of three diets: a diet enriched with olive oil, an AHA Step II diet, or an average American control diet. The olive oil and Step II diets lowered total cholesterol and LDL cholesterol to the same degree. However, triglyceride levels fell 13% in patients on the olive oil diet and increased 11% in the Step II diet. HDL cholesterol levels were unchanged in the olive oil diet but decreased 4% in the Step II diet. Remember we want to keep the HDL up as high as possible to reduce heart disease.
Based upon the above information, the authors of the study estimated that the overall risk of cardiovascular disease was lowered by 25% by the olive oil diet and only 12% by the Step II diet. Please note that the cholesterol lowering "statin" type drugs lower risk for a heart attack by about 35%, which is not too much better than the "olive oil" diet alone. In subjects with elevated cholesterols who would benefit from use of statin type medications, additional cardiovascular benefit would then be found by also following a diet with olive oil as a substitute for salad dressing, as a substitute for butter or margarine, and for cooking.
Olive oil apparently has other beneficial effects such as lowering blood pressure, inhibiting the oxidation of LDL cholesterol [the last step before it gets put into your arteries], providing anti-inflammatory effects, and improving insulin sensitivity.
The US Food and Drug Administration (FDA) has recently given manufactures of olive oil and some olive oil-containing food the green light to carry a statement about their potential heart benefits. The claim indicates evidence suggesting that about 2 tablespoons of olive oil per day may reduce the risk of a heart attack. However, to achieve this result, the olive oil should replace a similar amount of saturated fat and should not increase the total daily calories.
The strong taste of extra-virgin olive oil is partly because of the presence of a large amount of "flavonoids", which account for its antioxidant properties that then reduce LDL oxidation. Other foods rich in flavonoids include berries, apples, onions, tea, and red wine (all of which have also been shown to be of benefit in reducing overall heart risk).
Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.
Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974993387&
link_code=as2&camp=1789
&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing http://www.emptycanoe.com and order your copy of The Way.
In this newsletter we will discuss the current controversy about... Read More
For decades science has been looking for the answers to... Read More
Headlines:Nearly a quarter of American adults just got diagnosed with... Read More
In this fast paced world, good nutrition may sound very... Read More
Protein must be a part of a healthy diet for... Read More
Nutrition has everything to do with health. This isn't news,... Read More
The Benefits of SnackingYou may feel regretful about snacking, but... Read More
In parts 1-4 of this series of articles titled "Take... Read More
If you are like most people, you've tried dieting before.... Read More
I start from the premise that eating instinctively means eating... Read More
Better sleep = better metabolism. I have been saying it... Read More
Increasing the fiber in your diet has been shown to:... Read More
1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
Unfortunately, it has been proved beyond doubt that a large... Read More
Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More
Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
With so much 'diet advice' around today it is little... Read More
Besides providing taste, color, and aroma, certain seasonings can also... Read More
You've heard that old saying: True beauty comes from within.... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
The problem with sugar is that it doesn't contain any... Read More
Initially discovered as a new element in 1811 by Barnard... Read More
Following a diet program of any sort can sometimes be... Read More
green cleaning service Park Ridge ..Many low carb dieters fall victim to "carb creep," which... Read More
The most dreaded word in many dieter's vocabulary is 'fat'.... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
High blood pressure (hypertension) is a dangerous condition that can... Read More
You really are what you eat. You are also very... Read More
Water is the most abundant substance in the human body.... Read More
Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More
THE RISKWhen you consume food that's high in acid or... Read More
Cranberry juice was first made by American settlers in 1683.... Read More
You can spot a juicer a mile off at the... Read More
The makers of Bumble Bee Tuna generated some buzz today... Read More
For decades science has been looking for the answers to... Read More
"To eat an apple before going to bed will make... Read More
Mirror, Mirror on the wall, who's the healthiest of them... Read More
When we think about the benefits of being ensuring a... Read More
I want to tell you about the most healthful and... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
Protein is one of the basic building blocks of the... Read More
Health is the thing. And no matter how many ways... Read More
Americans are literally running out of time. Achieving a work-life... Read More
Glowing skin comes free of charge to you. Our simple... Read More
Fats (triacylglycerols) ...Some basic terminology ...fat or fatty acid ...In... Read More
People want to get the very best they can when... Read More
Whatever diet you choose to live by, the food you... Read More
An American culture that is marked by a chronic lack... Read More
Nutrition |