HEALTH BENEFITS OF OLIVE OIL

HEALTH BENEFITS OF OLIVE OIL
BY: JEAN FISHER

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 2009 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.

ABOUT THE AUTHOR:
bio jean fisher is a former elementary teacher
turned web publisher. at www.whatsfordinner.net
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