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Finding the Right Olive Oil
by Mike Battaglia
Nutrition experts consider omega-3 fatty acids, a type of polyunsaturated fat found in fish and some plant foods, to be a "smart fat." The other "smart fat" is monounsaturated fat - the type olive oil is rich in.
Research suggests that eating about two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.
A health study in 2005 compared the effects of different sorts of olive oil on arterial elasticity. Study participants were given a serving of 60 grams of white bread and 40 milliliters of olive oil each morning for two consecutive days. The study was conducted in two stages. During the first stage, the study participants received polyphenol-rich oil ("extra virgin" oil contains the highest amount of polyphenol antioxidants), during the second, they received oil with only one fifth the phenolic content. The elasticity of the arterial walls of each study participant was measured using a pressure sleeve and a Doppler laser. It was discovered that after the study participants had consumed olive oil high in polyphenol antioxidants, they exhibited increased arterial elasticity, while after the consumption of olive oil containing less polyphenols, they exhibited no significant change in arterial elasticity. It is supposed that, in the long term, increased elasticity of arterial walls reduces vascular stress and consequentially the risk of two common causes of death - heart attacks and stroke. This could, at least in part, explain the lower incidence of both ailments in regions where olive oil and olives are consumed on a daily basis - "the Mediterranean diet".
According to another study, a person's risk of fatal heart attack is halved in just two to four years once they switch to the Mediterranean diet, which includes using olive oil as the main dietary fat, increasing vegetable intake, and limiting meat and dairy foods. Research has also found that olive oil may influence body fat distribution, with less fat stored around the stomach.
Olive oil is cholesterol-free and thought to offer a number of other health benefits, including reduced risk of some cancers, reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes. Furthermore, Olive oil can quickly satisfy hunger and lead to fewer total calories ingested at mealtime.
Generally, olive oil is extracted by pressing or crushing olives. Olive oil comes in different varieties, depending on the amount of processing involved. Varieties include:
Extra virgin olive oil is one of the few oils that can be eaten without chemical processing. Olive oil that's extra-virgin and cold-pressed (a chemical-free process that involves only pressure, producing an oil with low acidity) is considered the fruitiest and finest type.
To reduce costs, almost all olive oil is processed in ways that result in the loss of phenolics. Phenolics are plant-based compounds that are believed to have antioxidant, anti-inflammatory, and anticlotting properties and are found in higher concentrations in less processed oils.
To find high quality olive oil, rich in antioxidants, is difficult today. Olives should be picked by hand so there is no damage to the skin or pulp and transported in well aerated containers. Furthermore, the olives should be stone pressed within 48 hours of harvesting and the resulting olive paste processed without heat, hot water, or solvents.
One company that meet these standards is Bariani Olive Oil Company.
I use Bariani on most days. I add it in almost every recipe and to some dishes after cooking. I use it for my salad dressing and bread dip. Consuming olive oil should be strongly considered in your health program.
Source: Journal of the American College of Cardiology - Nov. 15, 2005
