According to a new study, using olive oil instead of margarine, butter and other saturated fats may reduce one’s risk of dying from dementia, respiratory disease, cardiovascular issues and cancer.
The study authors stated that their analysis concluded it was the simultaneous decrease of saturated fats with the increased intake of monounsaturated fats from the olive oil.
The researchers recommended replacing butter (et al.) with olive oil as often as one can.
The study analyzed the diet data from people enrolled in two large, government-funded studies. The Nurses’ Health Study and Health Professionals Follow-up Study. Study authors analyzed and compared data on disease, death and diet over time.
Both men and women who used just 2 teaspoons of olive oil instead of margarine, mayonnaise, butter or other dairy fat with the same volume of olive oil and an 34% lower risk of death than people who ate little or no olive oil.
Most large, long-term studies on olive oil consumption have been done in countries where citizens consume much more olive oil. This study tracked over 90, 000 U.S. residents for up to 30 years. While other studies have come to similar conclusions, this large analysis only reinforces those findings.
The Mediterranean diet has long been shown to be one of the most heart-healthy eating plans. Even calling it a diet may be wrong – it is more a lifestyle way of eating. Although the Victor crew has mentioned it in passing before, let’s delve into it a little more.
As per the Mayo Clinic, the key components are:
Eating primarily plant-based foods
Replace butter with healthy fats
Use herbs and spices and not salt for flavor
Limit red meat to just a couple-few times a month
Eat fish and poultry at least twice a week
Optionally drink red wine in moderation
Fruits, veggies, nuts, grains:
These are the mainstay of the diet. Greek residents average nine servings a day of fruits and vegetables and eat very little red meat. Try to stick to whole grains. Bread is usually eaten plain or dipped in olive oil. Nuts can be eaten in small amounts (not candied, honey-roasted, or salty).
Olive oil is the main oil used. Extra-virgin or virgin are least processed. Fatty fish is another source of healthy fat, like salmon or albacore tuna. Low-fat dairy as much as possible.
Moderation means about 5 oz for women and for men over 65, and 10 for men under 65.
Desserts should be limited as well.
Here’s a new reason to use extra virgin olive oil. It may lead to a lower risk of heart disease and dementia but now research is linking it to lower risk of Alzheimer’s as well. Of course the tests were done on mice. Olive oil is a major component of the Mediterranean diet.
They are finding it helps preserve brain cell health. It activates the process of disintegrating toxins in that accumulate between the cells. Unfortunately, the report does not give specific amounts that would have to be taken in per pound of weight in humans.
In your quest to eat healthy, there are times you need to use oil. Try some of these:
Coconut Oil – contains vitamins E, K and iron. They are retained at higher temperatures.
Flax Seed Oil – contains omega-3 fatty acids. Can be used unheated.
Ghee – a type of butter that is free of impurities, use sparingly.
Grapeseed Oil – can work at high temperatures to fight cancers and lower cholesterol.
Hemp Oil – this also contains omega-3 fatty acids and should be used unheated.
Olive Oil – Can be used in sauces or salads.
Sesame Oil – Need just a small amount but is more expensive.
Avocado Oil – contains vitamin E and omega-3 fatty acids.
Macadamia Nut Oil – good source of monounsaturated fats.
You’ve probably heard of the Mediterranean diet. The secret may be the olive oil most often found in the salad. Eating fats like the ones in olive oil along with the leafy greens creates a kind of fatty acid that lowers blood pressure. Nitro fatty acids are formed when you eat spinach, celery, and carrots with avocado, nuts and olive oils (healthy fats.)
The Mediterranean diet along with extra-virgin olive oil or nuts can reduce stroke, heart failure and heart attacks incidents.
The Mediterranean diet consists of a lot of vegetables, fish, grains, red wine, fatty nuts, and oils.