Olive Oil - The Good Oil

For years, experts have tried to pinpoint why people in the Mediterranean lead long and healthy lives with a very low incidence of heart disease, diabetes, obesity and strokes.

Could olive oil be the answer?

Olive oil contains high quantities of oleic acid, a monounsaturated fatty acid, together with vitamin E and a number of bioflavenoids.

But how good is this oil? Here are some of the latest findings.

Cancer

A European study has found a spoonful of olive oil taken every day can reduce the risk of developing breast cancer by up to 45 percent. The diets of more than 60,000 women aged 40 to 76 years were studied for three years and those who had a higher intake of olive oil didn't develop breast cancer.

Olive oil may also protect against cancer of the colon, endometrium and ovary.

Heart disease

Studies have found diets rich in olive oil can reduce the risk of cardiovascular disease by more than 30 percent. This protects against weakening of the heart, strokes and heart attacks. The key is oleic acid which replaces bad cholesterol with good cholesterol-- which doesn't clog the arteries and helps prevent bad cholesterol sticking to artery walls.

Blood pressure

A study of 6,000 people in southern Italy found people who consumed the most olive oil had the lowest blood pressure.

Diabetes

Another Italian study found diets rich in olive oil lower blood sugar levels and improve blood glucose control which helps diabetes and other disorders related to the production of insulin.

Arthritis

Olive oil contains phenol and phenolic acids which are antioxidants with anti-inflammatory effects which may help reduce the swelling of joints.

Obesity

Two fatty acids contained in olive oil have been found to slow down cholesterol digestion and decrease cholesterol absorption from foods. By replacing other fats and oils in the diet with olive oil, people can reduce their overall cholesterol intake.

To reap the benefits of olive oil, you should be careful about how much you eat. Don't go overboard with the oil bottle, consider using it in place of other fats like butter. Preparation is also important-- avoid overheating olive oil as high temperatures can corrupt the beneficial nutrients.