AN ELIXIR FOR YOUR HEART
Lower cholesterol
Reduce the risk of heart disease, breast cancer, and rheumatoid arthritis
Researchers were amazed more than 40 years ago when they first started studying Greeks living on the island of Crete. Even though the traditional Greek diet is very high in fat, people had exceptionally low rates of heart disease. “They have to be doing something right, and olive oil seems to play a critical role,” says Dimitrios Trichopoulos, MD, professor of epidemiology and cancer prevention at the Harvard School of Public Health.
We would do well to follow their example. Olive oil, which is made from crushed olives, not only appears to lower the risk of heart disease, it may reduce the risk of breast cancer as well.
All fats, from butter and margarine to olive oil, contain almost the same number of calories. But they behave quite differently inside the body. Saturated fats, for example, which are found mainly in meats and dairy foods, are incredibly destructive because they make it difficult for the body to rid itself of harmful low-density lipoprotein (LDL) cholesterol, the kind that blocks arteries and raises the risk of heart disease.
Olive oil, however, is a monounsaturated fat. With no more than 2 grams of saturated fat per tablespoon, olive oil is recommended by the American Heart Association for your food preparation. Replacing saturated fats in the diet with olive oil lowers levels of LDL cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone.
Compared with butter, olive oil also seems to make us more satisfied, which means we won’t overeat later. Researchers at the University of Illinois at Urbana-Champaign gave 341 restaurant diners bread and either olive oil or butter. Those who dipped their bread in olive oil tended to put 26 percent more fat on each bread slice, but those who had butter ate more bread, which added up to 17 percent more calories overall.
The olive oil–loving Greeks eat very little butter or margarine, Dr. Trichopoulos adds. What’s more, their main meals usually consist of vegetables or legumes instead of meats. So even though they use a lot of olive oil, they get very little saturated fat.
One scientific project, called the Seven Countries Study, found that while 46 percent of deaths among middle-aged American men were due to heart disease, the number in Crete was a mere 4 percent—more than 10 times lower.
In addition to offering protection from heart disease, olive oil may help prevent many cancers by protecting cells in the body from oxidation. In a 2006 Denmark study, 182 European men included ¼ cup of olive oil in their diets every day. After 2 weeks, their DNA cells showed less oxidation, and, therefore, had more cancer protection.
Extra-virgin olive oil may also help lower the risk of rheumatoid arthritis, according to a Greek study published in the American Journal of Clinical Nutrition. The study authors examined the diet of 145 people with rheumatoid arthritis and 188 control subjects. They found that those who took in the lowest amount of extra-virgin olive oil over their lifetime were 2½ times more likely to develop rheumatoid arthritis than those who had the highest intake of the oil. Experts believe extra-virgin olive oil reduces the risk of rheumatoid arthritis because of its anti-inflammatory effects. One study found that the oil was similar to ibuprofen in reducing inflammation.
It’s not only the monounsaturated fat that makes olive oil good for the heart. It also contains other disease-fighting compounds that can prevent damage in the arteries before it starts.
Some olive oils are quite rare and exquisitely flavored—and exquisitely priced. Others are much more affordable and, of course, the flavors reflect that. Many cooks keep two (or more) kinds of olive oil in the kitchen—a gourmet oil for drizzling on salads or pastas and a heartier oil to use for cooking.
Extra-virgin is the Cadillac of olive oils. It’s usually used as a flavoring oil and not for cooking. When buying extra-virgin olive oil, look at the color. The deeper the color, the more intense the olive flavor.
Pure (also called virgin) olive oil is paler than extra-virgin and has a milder flavor. It’s usually used for low-to medium-heat frying.
Light olive oil is often used by people who want the heart-healthy benefits of monounsaturated fats but don’t want the strong olive taste. It stands up to heat well, so you can use it for high-heat frying.
Here’s why. The body naturally produces harmful oxygen molecules called free radicals. These molecules damage LDL cholesterol in the bloodstream, making it more likely to stick to the linings of artery walls. But several of the compounds in olive oil, such as polyphenols, are powerful antioxidants. This means that they’re able to disable free radicals before they do damage, Dr. Trichopoulos explains. As a result, getting more olive oil in your diet can help keep your arteries clear.
But it doesn’t have to be a lot. Getting just 2 tablespoons of olive oil every day has been associated with a lower risk for heart disease in studies.
Before you bring home another bottle of olive oil, check the label and make sure it says “cold pressed,” says Jeannie Gazzaniga Moloo, PhD, RD, a Sacramento, California–based spokesperson for the American Dietetic Association. When the oil is cold pressed it means that it was extracted without heat and chemicals that can break down the healthy fats and take away some of the oil’s health benefits.
Even though olive oil is best known for protecting the heart, evidence suggests that it may play a role in protecting the breasts as well. In a study of more than 2,300 women, researchers from the Harvard School of Public Health and the Athens School of Public Health in Greece found that women who used olive oil more than once a day had 25 percent lower risks of breast cancer compared with those who used it less often. And in fact, women in Greece are much less likely to die of breast cancer than their American counterparts.
“We’re still not certain what accounts for this apparent protective effect,” says Dr. Trichopoulos. Olive oil is rich in vitamin E, which has been shown to stop cellular damage that can lead to cancer. And of course, the same polyphenols that help prevent free radicals from damaging the heart may play a role in preventing cancer as well.
Look for extra-virgin. All olive oils are high in monounsaturated fats, but they don’t contain equal amounts of disease-fighting polyphenols. To get the most of these compounds, look for olive oil labeled “extra-virgin.” This type of oil is made from the first pressing of perfectly ripe olives, which leaves the polyphenols in and the bitter acids out.
Although it’s a little more expensive, studies have shown that it’s worth your money to buy extra-virgin olive oil. Researchers in Spain asked 24 men to use refined olive oil for 3 months and extra-virgin olive oil for 3 months. They found that the antioxidants in the extra-virgin olive oil kept their LDL, or bad, cholesterol from oxidizing and slowed the formation of plaque in the arteries, while the refined oil didn’t offer the protection.
Keep it cold. Because people don’t always use a lot of olive oil, it tends to go bad on the shelf, giving up both its good taste and its protective compounds. To keep olive oil fresh, store it in the refrigerator or another dark, cool place. Bringing it to room temperature will quickly restore its pourable nature. Or look for an olive oil that comes in a dark bottle to keep the light from adversely affecting it.
Buy only what you need now. Unless you’ll finish the bottle of olive oil within 2 months, buy a smaller size. Oxygen fills the container when it empties, which begins to deteriorate the oil and cause it to taste stale.
Place the rosemary and garlic on a cutting board. Lightly crush both with the side of a heavy knife.
Place the rosemary, garlic, and lemon zest in a bottle or jar with a tight-fitting cap. Pour in the oil and lemon juice. Cap the bottle and shake well. Refrigerate if not using right away. Shake again before serving.
Makes 1 cup
Cook’s Notes: The dressing can be stored in the refrigerator for up to 1 week. Drizzle over steamed vegetables, fish, or seafood. Or use as a dressing for pastas, potato salads, or other salads.
Calories: 90
Total fat: 10.1 g
Saturated fat: 1.4 g
Cholesterol: 0 mg
Sodium: 0 mg
Dietary fiber: 0 g