Olive Oil -Not Just for Popeye
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.
Related News
Kids' cereals fail nutrition test - TVNZ
Kids' cereals fail nutrition testTVNZ, New Zealand -2 hours ago"Some of them are very high in sodium, salt, very high in sugar and really have pretty much no nutritional value at all," says Sue Chetwin from Consumer New ... |
Nutritional Program - Hartford Courant
Nutritional ProgramHartford Courant, United States -1 hour ago•Kendall Reyes' nutrition is designed and monitored by Nancy R. Rodriguez, a professor of nutritional sciences and the director of the UConn sports ... |
SMA Nutrition reassures parents - Malta Independent Online
SMA Nutrition reassures parentsMalta Independent Online, Malta -21 minutes agoIn the light of continuing public concern about milk products in China, SMA Nutrition wishes to reassure parents and caregivers that SMA Nutrition’s infant ... |
Fitness and Nutrition Experts Don't Live Longer Than Anyone Else ... - Unconfirmed Sources (satire)
A "Superfood" to Stand in the Nutrition Gap - PR.com (press release)
A "Superfood" to Stand in the Nutrition GapPR.com (press release), NY -1 hour agoBusy schedules call for more direct forms of nutrition, and the answer now comes in a liquid form. “Superfoods” are making their way into the American diet, ... |
Senior nutrition menu - Rome Sentinel
Senior nutrition menuRome Sentinel, NY -13 hours agoThe nutrition program for persons age 60 and over is funded by the county Office for the Aging, state and federal grants, and contributions from ... |
Recognise the power of good nutrition - Indian Express
Recognise the power of good nutritionIndian Express, India -Oct 10, 2008If I were to search for a flipside in my otherwise highly fulfilling vocation as a nutritional consultant it would have to be the persistent — and at times ... |
A holistic approach to nutrition during the holidays - Suburban News
Kids' Cereals Packing Some Nutrition Punch - CBS News
Kids' Cereals Packing Some Nutrition PunchCBS News, NY -19 hours agoHave you consumed myths about diet and nutrition? Take these quizzes to find out. (CBS) You probably struggle to find your kids just the right cereal for ... |
DOH Sponsors A Statewide Physical Activity And Nutrition Forum, Hawaii - Medical News Today (press release)
|
|
 |
|
|
RELATED ARTICLES
Improve Your Health With Fiber!
Your fiber intake is a critical factor in weight loss and general well-being. Health professionals advise that adults should eat at least 25-35 grams of fiber each day. The current average in western countries such as Australia and the United States is well below the recommended levels. For many people, increasing your fiber intake would very likely lead to improved health outcomes.
The Benefits of Healthy Eating
These are questions we have to ask ourselves? because after all We already know all the benefits of eating healthy foods. We've read it in books, seen it on TV, and been told by our friends.
The Ins and Outs of Proper Nutrition
Secretly we all want just a few things in life, none the
least of which is to live a life that is healthy and
energetic. One way to accomplish this is to eat a well
balanced diet that fuels the body to take on life's
challenges.
Capsulized Food: The Next Step in Food Evolution
Anyone who has spent a day fasting from food, or who has even skipped a meal, knows just how much time we save when we are not provisioning and consuming meals. Of course, efficiency is not our only concern when it comes to eating. If we were to articulate our fundamental requirements for food, we would probably come up with the following: (1) it should give us the nutrition our bodies need (2) it should support our body transformation goals (e.g. lose fat or gain muscle) (3) it should taste good (4) it should be convenient. Foods that meet two or three of these requirements quickly become a mainstay in most diets.
Simple Food and Diet Nutrition Remedies for Your Common Health Ailments
You are what you eat is a simple, time tested adage that still holds true today. There are non-medical remedies that can help with many of today's most common illnesses and conditions. In fact, making simple changes to your food diet to cure your common cold, acne or constipation problems is a much better choice than resorting to drugs. For one, natural food and diet remedies most often do not give you harmful side-effects that western allopathic medicine can bring.
Busting the Dairy Myth ? The Truth About our Health and Dairy
Millions of people around the UK consume dairy products on a daily basis. Our huge consumption of dairy is due not only to the convenience it brings to cooking and the habit of cooking with and eating dairy for the majority of our lives but more alarmingly because of the mantra that we are fed by government and the dairy industry that it is beneficial to our health that somehow you need dairy to ensure you consume enough calcium to maintain strong and healthy bones.
The Importance of Water
Water is the most abundant substance in the human body. It is a component of virtually everything, except tooth enamel and bone. We are about 70% WATER, 25% PROTEIN and 5% MINERALS.
Why You Should Eat Lentil Soup at Least Once a Week
If you're looking for a power-packed entre or soup to spice up your life, look no further than the lowly lentil. Perhaps there was a reason why that lentil pottage was so tempting in the biblical story of Jacob and Esau. Esau knew that lentil soup would give him strength and put meat on his bones.
Cherries Taste Great and Build Health
You must add some fresh cherries, which are now in season, to your health routine this week.
Organic Eating - Why Bother?
Originally, all foods were "organic" ? grown and prepared without pesticides, herbicides, chemical fertilizers, hormones, irradiation to prevent spoilage, and microwave cooking.
An Open Letter to Mankind
In the last twenty years, a huge and growing body of research has been carried out into the role of the sugars that are an essential part of glycoproteins. These sugar-protein complexes are the building blocks of our immune system, and are the method by which cells "talk" to each other.
Children Get Constipated, Too
Do you notice your child putting off going to the bathroom because he/she is busy doing more important things? Do you notice avoidance of the bathroom for fear of a painful bowel movement? Is your child not experiencing daily bowel movements? These actions may be signals of constipation.
Learn About Diet Nutrition Physique
Diet nutrition physique
What You Should Know About
I don't understand people sometimes. You know, there is a huge problem with our health care. When it comes to trauma we are the best in the world hands down. Doctors are doing incredible things in trauma; I think that God works through the hands of these amazing doctors. But when it comes to keeping us healthy the United States is thirty seventh on the list, thirty seventh. It's not hard to see that this is true. We all know someone with some kind of health related issue. It's really sad as a matter of fact.
Calculating Your Calorie Needs
In order to eat fewer calories than you need, you have to determine how many calories you actually need. Adults can calculate their approximate energy needs using the following formula:
Carbohydrates ? Good or Bad?
Carbohydrates have gotten a lot of bad press in the past few years with the advent of low carb diets, but the truth is that not all carbohydrates are "bad" and, in fact, your body needs carbs to survive.
Beverages Boost Calorie Intake, But Many View Fluids As Calorie-free!
Beverages - and not just alcohol - are a significant if little recognized source of calories in North American diets. Yet many people seem to believe that if a calorie is ingested in fluid form, it's a freebie.
Glyconutrients
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars that are responsible for making up the structure of every body cell. First discovered in Aloe Vera, Glyconutrients are essential to good health. It is because of these glyconutrients that cells are able to communicate with one another.
What Colors Are on Your Plate?
Can the colors on your plate tell you what health benefits you are getting?
What Would You Do For a Klondike Bar?
Unfortunately, the words "diet" and "cheating" go hand in hand. When you say, "I'm on a DIET", it usually means you are depriving yourself of something. Diets do not work; they are restrictive and can become exceedingly frustrating, leading you to "cheat". The more you restrict calories and the tempting treats you love, the more likely you are to binge eat. This is counterproductive in a fat loss program and will prevent you from becoming lean.
|