OLIVE OIL!
Olive oil has been a big part of the Mediterranean diet for about 6000 years, when it was first domesticated in southern Europe. In recent years, scientific studies have confirmed that olive oil is of considerable health benefit, especially for the heart. It is very low in saturated fat and high in Omega-3 fatty acids and antioxidants, which are both essential for heart health.
Many people are confused when they hear that there is an oil that is good for their heart, because they have been repeatedly told that fat is bad for their heart. The type of fat makes all the difference, however.
Saturated fats, are found mainly from animal foods (eg. meat and dairy) but are also found in palm and coconut oils. These saturated fats are the worst ones for the heart and arteries, because they tend to greatly increase cholesterol levels if consumed in excess. Monounsaturated fats, on the other hand, tend to have a beneficial effect on the heart by lowering cholesterol levels, especially LDL ("bad") cholesterol. Of all the commonly available vegetable oils (canola, peanut, corn, safflower, soybean, sunflower, safflower), olive oil is the highest in monounsaturated fats. Olive oil is also less likely to turn rancid while cooking than these other oils.
Olive oil is an excellent source of anti-oxidants. These are substances that protect the heart and help prevent hardening of the arteries, and must be taken in through the diet. More and more research is showing that oxidized cholesterol (cholesterol that has been damaged by free radicals) is the biggest problem for heart health and contributes the most to hardening of the arteries. Anti-oxidants fight these free radicals, which are then no longer able to harm the cholesterol that is in our blood.
In a study, adults who consumed 25mL (approximately 2 tablespoons) of virgin olive oil every day for 1 week showed less oxidation of LDL cholesterol and an increase in antioxidant compounds in their blood. Oxidation (free radical damage) to LDL cholesterol is associated with herdening of the arteries that can lead to heart disease. (European Journal of Clinical Nutrition April 2002; 56:114-120.)
Although it is always a good idea to supplement with anti-oxidants, the more we can get in our diet, the better. Including plenty of fruits and colourful vegetables in your diet, as well as moderate amounts of olive oil, will provide a healthy source of anti-oxidants.
