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Make Sure It's Extra
Virgin Olive Oil
Summarized
by Emilia Klapp
September
28, 2007
Emilia
Klapp is a registered
dietician who has made a
specialty of healthful
nutrition for cardiovascular
wellbeing, particularly in
older people. She's written
"Your Heart Needs the
Mediterranean Diet",
which explains the benefits
of the diet that gives
Mediterranean populations
superior cardiac health.
Here's an article she has
written about extra virgin
olive oil. Robert Griffith,
Editor
The
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 . . .
In a study
conducted by Montoya et al (
http://www.ncbi.nlm.nih.gov/sites/entrez)
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%.
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 fat
doesn't 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 It Should Be
Extra Virgin Olive Oil
1.
Refined olive oils are
loaded with chemicals.
Thousands of years ago,
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's
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 the refined versions.
Along with a loss of color
and aroma, refined olive
oils lose most of their
antioxidant properties.
Vitamin E, polyphenols and
the major hydrocarbon
squalene are found only in
extra virgin olive oil;
these compounds are strong
antioxidants and potent free
radical scavengers.
Scavengers
like the polyphenol
hydroxytyrosol find free
radicals, which 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 ( http://tinyurl.com/2kdkvg)
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
greater risk.
To buy a
copy of "Your Heart
Needs the Mediterranean
Diet", or for more
information on the book and
a free report on the
"Top 10 Mediterranean
Curative Ingredients",
go to: http://www.mediterraneanheart.com
Source
- Emilia Klapp RD,
BS. A member of the
American Dietetic
Association, Emilia
Klapp gives nutrition
counseling and teaches
nutrition to senior
citizens in day care
centers. Her website is http://www.emiliaklapp.com/index
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