The health benefits of olive oil were first widely acknowledged by the scientific community in the mid-1950's.
The virtues of the Mediterranean diet have been promoted with increasing enthusiasm ever since.
The diet of people living in the European Mediterranean tends to be high in cereals, fish, fruit and vegetables with the primary source of fat being olive oil.
Whilst there is no scientific consensus, numerous studies have shown the benefits of substituting monounsaturated fats, as found in olive oil, for the saturated fats found in meat and dairy products. It is now widely understood that the consumption of excessive saturated fat increases the levels of cholesterol in the blood which can lead to serious health conditions.
Synthesised in the liver, cholesterol cannot move about the body on its own so lipoproteins are produced for this purpose. Low density lipoproteins (LDL) transport cholesterol to the bodies cells and high density lipoproteins (HDL) carry it away for elimination.
Probably the best analogy to make is that LDLs are large vehicles which often get stuck in the narrow roads (blood vessels) between cells and over time the deposits create blockages. HDLs are much smaller vehicles, capable of getting in and out of small places, so while LDLs create blockages, HDLs come to the rescue and clear the obstruction. The more HDLs your body has, in relation to LDLs, the better equipped it is to get rid of excess cholesterol. Which is very good news for your heart.
It is well established that animal fats, which contain high levels of saturated fats, increase blood cholesterol levels. But what happens with unsaturated fats? Polyunsaturated fats, as found in seed and vegetable oils, lower the body's levels of both LDLs and HDLs in the blood.
Monounsaturated fats, however, control LDLs whilst at the same time increasing HDL levels. Olive oil contains more monounsaturated fats (77%) than any other naturally produced oil and effectively alters the ratio of HDL : LDL to very positive effect.
It is also widely believed that antioxidants such as vitamins E and K, which are abundant in olive oil, provide a defence mechanism that delays ageing and prevents carcinogenesis, atherosclerosis and liver disorders.
So it seems that the route to a long, healthy life is:
- Increase the levels of mono unsaturated fat in your diet by replacing other fats (butter, margarine, animal fat, sunflower oils, nut and seed oils) with Extra Virgin Olive Oil.
- Reduce the levels of saturated fats in your diet (butter, cheese, red meat).
- Eat more fresh fruit, vegetables and cereals.
- Eat more fish.
- Do 30 minutes of moderate exercise per day.
- Be nice to each other.
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