Benefits of Olive Oil for Your Cardiovascular Health
What is Olive Oil?
Olive oil is actually a fruit juice because it is made from crushing and pressing a whole fruit (olive )-pits and all-as opposed to a seed (such as rapeseed, the source of canola oil) or a vegetable (corn). In fact, it is the most widely consumed "fruit juice" in the world. Because olives are a fruit, they provide a large amount of plant antioxidants called polyphenols, which are scarce in other oils derived from seeds or vegetables. The minimal processing of extra virgin olive oil makes for a healthier fat because of the more natural state of the plant oil and the lack of excess heat and chemicals used to process. it. Moreover, olive oil is one of the few oils that retain the natural flavor, antioxidants, vitamins, minerals, and other healthful components of the vegetable or seed, or, in this instance, the ripe olive fruit.
Health benefits of the King of Fats
Hippocrates called olive oil "the great therapeutic." Homer referred to it as "liquid gold." Olive oil's myriad health benefits can be attributed to three key compounds: monounsaturated fat (oleic acid), polyphenol antioxidant compounds, and the antioxidant vitamin E.
FDA Health Claim for Olive Oil
So strong is the science supporting the cardioprotective effect of consuming olive oil that in 2004 the U.S. Food and Drug Administration (FDA) issued a qualified health claim for olive oil that reads something like this: There is limited but not conclusive evidence suggesting that consuming about two tablespoons (23 grams) of olive oil a day may reduce the risk of coronary heart disease because of the monounsaturated fat in olive oil." (Note: We have since learned that the health benefits of olive oil stem from much more than just the monounsaturated fat content.)
One additional advantage of using olive oil in the kitchen is that it is loaded with flavor and encourages the consumption of large amounts of vegetables and legumes-antioxidant and fiber- rich foods that many Americans find difficult to fit into their diet. Because it is unclear whether it is the olive oil alone or that the notable health benefits are associated with a combination of olive oil and vegetables, legumes, and fish, you would be wise to make olive oil your main fat and use it liberally in combination with the other foods outlined in this book. In salads or in cooking, the exquisite taste of olive oil can complement any dish. Add in flavorful herbs and spices and you have an antioxidant powerhouse that will bring to life the Mediterranean way of eating, rich in grains, legumes, vegetables, and fruits and a generous amount of liquid gold-extra virgin olive oil.
Tips for Getting in Your Daily Dose of Olive Oil
- Keep a small opaque bottle of extra virgin olive oil on your kitchen counter (and the rest in a sealed, airtight metal tin in the refrigerator). Grab the bottle and use it for any and all types of cooking. Refill the small bottle on a weekly basis from the refrigerated container and let it warm to room temperature before using.
- Eat salads at lunch and dinner and dress with an easy-to-make and always delicious olive oil vinaigrette. Mix three parts olive oil with one part balsamic vinegar (another antioxidant-rich food), lemon juice, herbs, and a touch of Dijon mustard (see Chapter 16 for the specifics on preparing a quick, healthy, and delicious olive oil vinaigrette seasoned with fresh herbs).
- Pour a liberal amount of olive oil on fish before grilling.
- Coat vegetables generously before roasting or grilling.
- Drizzle olive oil over your plant foods to enhance their flavor: potatoes, bean soups, grains, and steamed vegetables.
- Routinely fill a small dish with a flavorful olive oil to use, for dipping whole-wheat breads and other foods.
- Cut the top off an entire head of garlic, drizzle generously with olive oil, wrap in tinfoil, and bake-then use it as a spread for a crusty piece of whole-grain bread.
- Open a can of cannellini beans, rinse thoroughly, and puree with olive oil and garlic; season and serve as a dip. )
© 2011 Janet Bond Brill, Ph. D. R.D., LDN, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease
Author Bio
Janet Bond Brill, Ph.D., R.D., LDN, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease, is a diet, nutrition, and fitness expert who has appeared on national television. She is the author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol In 4 Weeks Without Prescription Drugs, and specializes in cardiovascular disease prevention. Dr. Brill lives in Pennsylvania with her husband and three children.
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