Mediterranean
Diet: Why You Should Make Extra Virgin Olive Oil Part of Your Diet
The abundant use of olives and extra virgin olive oil truly defines
the traditional Mediterranean Diet. In fact it is the principal
fat source and the culinary foundation for Mediterranean cuisine.
Why?
For centuries, olive oil has been a major player in the low incidence
of heart disease among Mediterranean populations. Extensive research
has shown that olive oil not only prevents damage to your arteries,
but it also reverses high levels of cholesterol in your blood and
lowers blood pressure.
Here's the proof…
Why Extra Virgin Olive Oil is an Irreplaceable Source of Fat When
It Comes to Your Heart
In a study conducted by Montoya and associates, participants followed
four types of diets for a five-week period:
- One diet was rich in saturated fats
- One in polyunsaturated fat (sunflower oil)
- One in monounsaturated fat (extra virgin olive oil)
- One in omega-3 fatty acids from fish.
The study showed that when people followed the diet rich in extra
virgin olive oil, their levels of bad cholesterol went down and
their blood pressure decreased 5 to 6 percent.
As you can see extra virgin olive oil is an irreplaceable source
of fat when it comes to your heart because the main fat in olive
oil is monounsaturated. This is the fat that does not get stuck
in your arteries.
Now, I know you're thinking, "All olive oils have about the
same proportion of monounsaturated fat, why should I buy extra
virgin olive oil when it is more expensive than refined olive oil?"
Two Major Reasons Why You Need to Buy Extra Virgin Olive Oil and
Not Refined Olive Oils
1. Refined olive oils are loaded with chemicals
Thousands of years ago, the olives were crushed by hand in spherical
stone basins. Today, in a similar method, olives (with pits) are
pounded and crushed using mechanical techniques. The oil produced
in such a way (cold) is the extra virgin olive oil, the natural
juice from the olives. It preserves the unique flavor, smell, and
healthy properties of the fruit.
The solid residue that remains after the first extraction is sent
back to the press to be beaten again and be exposed to different
heat levels and chemical procedures. It is neutralized with sodium
hydroxide, passed through charcoal filters, and extracted with
hexane at low temperatures. With time, the use of oils that have
been subjected to chemical agents may have a toxic effect on our
bodies.
That's why these second extractions are not recommended for consumption.
2. Extra virgin olive oil contains more antioxidants than their
refined versions
Along with a loss of color and aroma, refined olive oils lose
most of its antioxidant properties. Through countless studies of
these abundant minor compounds Vitamin E, Polyphenols and major
hydrocarbon Squalene found only in extra virgin olive oil, we have
learned that these compounds are strong antioxidants and potent
free radical scavengers.
Scavengers like the Polyphenol Hydroxytyrosol find free radicals
that are highly unstable and destructive molecules. Free radicals
subject our cells to oxidative stress and continuous damage that
eventually kills the cells. When radicals kill or damage enough
cells in an organism, the organism ages and eventually dies.
The more antioxidants found in your body, the more cells you can
save. Plus consistent evidence shows that people with low levels
of antioxidants like Vitamin E in their blood have more damage
in the arteries than people with an adequate amount.
Closing Arguments for Extra Virgin Olive Oil
Buying extra virgin olive oil may be a little more expensive.
But in the long run you may save a lot of money and a lot of grief.
A nine-month study at the University of Granada in Spain compared
the effects of extra virgin and refined olive oils on the levels
of LDL oxidation in men with decreased blood flow to the arms and
legs due to the thickening and narrowing of the blood vessels.
The participants consumed extra virgin olive oil for the first
three months. During the next three months they did not consume
any olive oil. For the final three months they were given refined
oil. The results showed that the amount of LDL oxidation was significantly
lower after the patients consumed the extra virgin olive oil than
after they consumed refined olive oil.
Buying extra virgin olive oil is your decision. But remember,
the wrong decision can put your heart and your health at risk.
Author: Emilia Klapp
With her new book, "Your Heart Needs the Mediterranean Diet ",
Emilia Klapp has helped thousands of people just like you lower
high blood pressure, reduce cholesterol levels and remove the risk
of heart disease. For more information on the book and to receive
a free especial report on the "Top 10 Mediterranean Curative
Ingredients" go to: mediterraneanheart.com
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