Our Mediterranean friends who use olive oil daily suffer less from heart diseases than people of other countries. Olive oil is extracted by pressing or crushing olives, and comes in numerous varieties.
Healthcare professionals encourage you to eat less processed items and more fruits, vegetables, whole grain cereals, beans, nuts, seeds and fish, as well as olive oil. A 12-year AHA study observed the effect of diet on heart disease and coincidently discovered that the Mediterranean group had less cancer, too. There were just 2 new cases of cancer verses 12 in the AHA diet group.
Olive oil is the only vegetable or fruit oil that can be consumed as is. If you are considering an oil change, unprocessed, monounsaturated olive oil appears to be the star of the show. Olive oil is very easy to digest and lubricates the GI. Studies show olive oil may help to prevent breast cancer, ovarian cancer, colon cancer and may even fight heart disease.
Olive oil lowers total cholesterol level and raises levels of high-density lipoproteins (HDLs) while lowering low-density lipoproteins (LDLs), the "bad" guys. No other natural oil has as large a quantity of monounsaturated and oleic acid, a monounsaturated fatty acid found naturally in plant and animal sources. It's an Omega-9 essential fatty acid, the healthiest source of fat in your diet.
Olive oil is rich in antioxidants, which are chemicals that fight cancer. Lower acidity oils, such as extra virgin, possess the most antioxidants. Animal studies show that dietary fats cause colon tumors. Colon cancer is the second most common cause of cancer death in Americans. The Western diet puts you at a much higher risk of colon cancer than the rest of the world. Take a tablespoon of olive oil every few hours for your constipation. Olive oil coats your stool, promoting easier peristalses.
First cold-pressed, extra virgin comes from the first pressing of the olives. Virgin comes from the second pressing. Pure olive oil undergoes some processing, such as filtering and refining. Extra light undergoes significant processing and retains a very mild olive flavor, and when frozen can be used in pie crusts and other baking.
What to Look for
When selecting olive oil, look for a high quality, organic extra virgin oil. Fruity first cold-pressed extra virgin is the most aromatic, much like a good wine.
Sample and do some reconnaissance. Similar to a wine tasting, the quality and "nose" depends on the soil, traditional extracting skills, geography and the amount of processing. Be sure the oil is not hydrogenated, treated with chemicals or heat processed.
Common Pitfalls
Light and heat is the worst enemy of any oil. Store your health investment in a dark, cool area. Avoid over-heating the oil to the smoking point. Olive oil has a high smoke point--410 degrees F--and doesn't degrade as quickly as many other oils do. But if it does end up burning, throw it out and do not inhale the fumes. If it clouds in the fridge, it will return to normal once at room temperature.
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