Olive oil

Consuming Olive Oil Linked to Lower Risk of Dementia-Related Death

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A person pours olive oil into a pot on a stove.
A new study looks at the potential health benefits of consuming olive oil. Adene Sanchez/Getty Images
  • A new study finds consuming olive oil is linked to a lower risk of death related to dementia.
  • The study tracked 92,383 people.
  • The study found consumption of at least 7 grams a day of olive oil was associated with a 28% lower risk of death from dementia-related causes.

Olive oil consumption was shown to be associated with a lower risk of death from dementia-related causes, a new study found.

The study, published by JAMATrusted Source, examined data from 1990 to 2018 and assessed olive oil consumption every four years and breaking that consumption into four categories:

  • Never or less than once a month
  • More than 0 but under or equal to 4.5 grams a day
  • More than 4.5 grams a day but under or equal to 7 grams a day
  • More than 7 grams a day

The data was taken from the Nurses’ Health Study and Health Professionals Follow-Up Study. The study tracked 92,383 people — 60,582 women and 31,801 men — who were “cognitively highly functioning”; it excluded anyone with a history of cancer or cardiovascular disease, with missing data on olive oil intake, or whose total energy intakes were “implausible” (under 500 or more than 3,500 kcal a day for women/under 800 or more than 4,200 kcal a day for men).

Over the study period, questions about the frequency of fats and oils consumed were included in the queries conducted every four years, with 1 tablespoon of olive oil considered to be 13.5 grams.

Researchers found 4,751 dementia-related deaths in the study cohort over the 28-year period. Ultimately, the study says, consumption of at least 7 grams or about half a tablespoon a day of olive oil was associated with a 28% lower risk of death from dementia-related causes.

“Beyond heart health, the findings extend the current dietary recommendations of choosing olive oil and other vegetable oils for cognitive-related health,” the authors wrote.

How does olive oil affect cognitive health?

Olive oil contains high levels of so-called healthy fats — monounsaturated fatty acids — along with vitamin E and polyphenols, which are plant-based compounds that can help protect the body from type 2 diabetes, heart disease, and some cancers. They also aid digestion and support brain health.

Melanie Murphy Richter, a registered dietitian nutritionist and the director of communications for the nutrition company Prolon, who was not involved in the research, told Healthline that this unique structure of olive oil is what facilitates its ability to support cognitive functions.

“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuroprotective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”

How is olive oil different from other plant or seed oils?

Olive oil is a major component of the Mediterranean diet, which has been associated with overall wellness. But a number of other oils are widely accessible to consumers: vegetable, coconut, sunflower, and avocado. Richter says that what sets olive oil apart are its fats: along with higher monounsaturated fats, olive oil has lower amounts of saturated fats.

“While our body needs both Omega 3 and Omega 6 for optimal health, vegetable and seed oils are higher in Omega 6 than Omega 3, which is known to promote inflammation in the body,” Richter said.

Richter also pointed out that humans are now consumingTrusted Source Omega 6s at much higher rates than before due in part to consuming seed oils in processed foods.

“This has been linked to higher oxidative stress and the onset of diseases related to inflammation,” Richter said. “Olive oil is much higher in Omega 3, which can help balance out these ratios and support improved health and longevity. Additionally, extra virgin olive oil contains higher levels of antioxidants, by way of polyphenols, which can reduce the risk of certain chronic diseases like cancer, diabetes and other brain-related degeneration.”

What should people look for when choosing olive oil?

Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic Dept of Department of Wellness & Preventive Medicine in Cleveland, Ohio, and a senior fellow at the Meadows Behavioral Healthcare in Wickenburg, Arizona, who was also not involved in the research, told Healthline that “olive oil does not have to be expensive to be high in quality.”

There are a number of factors to consider when picking an olive oil, you can check the country of origin, harvest date and type of bottle (dark glass protects the oil from UV rays.) Additionally, be sure to look for “extra virgin” status, which is the highest grade of olive oil.

Olive oil prices have spiked recently as climate-related supply concerns begin to affect producers. Richter cautioned against opting for the cheapest varieties, as they can contain processed elements that work against the oil’s healthy aspects.

“Not all olive oils are created equal,” Richter said. “There are different processing methods used in the production of olive oil that can either protect or degrade its overall nutrient content. For instance, cold-pressed olive oils that are not processed with heat or other chemicals are going to have the highest nutritional profile.”

Takeaway

A new study found that consuming more than 7 grams a day of olive oil was associated with a 28% lower risk of dementia.

The higher concentration of monounsaturated fats and polyphenols, a potent antioxidant, make olive oil extremely beneficial for neurological health.

Olive oil prices have spiked recently due to climate-related supply concerns, but experts say you still should be cautious about what type of oil you buy; extra-virgin or cold-pressed organic varieties are best.

New study unveils olive oil’s surprising brain-boosting benefits

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Olive oil, a cornerstone of the Mediterranean diet renowned for promoting heart health, is now being highlighted for its potential to reduce the risk of life-threatening dementia, according to recent scientific studies.

Additionally, its rich antioxidant properties and anti-inflammatory effects contribute to a holistic approach to well-being.  As we delve into the research findings, let’s discover what scientists have uncovered about this versatile and health-promoting oil.

Doctor’s orders: Half a tablespoon of olive oil a day

The common saying “an apple a day keeps the doctor away” takes a new twist in light of the study referenced above, suggesting that incorporating half a tablespoon of olive oil into one’s daily diet is crucial for brain health.

Examining the dietary habits of over 90,000 individuals in the United States, the study authors delved into participants’ death records, revealing that 4,749 among them succumbed to dementia.  The results indicate a noteworthy 28% reduction in the risk of dementia-related deaths among those who consumed more than half a tablespoon of olive oil daily.  However, the researchers did not establish a direct causation between olive oil consumption and reduced dementia odds.

Remarkably, the study demonstrated that swapping a teaspoon of butter or mayonnaise for an equivalent amount of olive oil on a daily basis was associated with an 8% to 14% decrease in dementia-related deaths.  This correlation persisted irrespective of the overall quality of one’s diet, underscoring olive oil’s significant benefits for brain health.  While the research relies on observations, it compellingly advocates for the preference of olive oil over butter.

Olive oil is emerging as an important means of boosting brain health

The olive oil research detailed above is especially important as the United States has a growing population susceptible to Alzheimer’s disease and other forms of dementia.  Countries outside of the United States are also experiencing a higher prevalence of dementia cases.

The hope is that altering dietary intake will delay or possibly even prevent Alzheimer’s disease while simultaneously supporting heart health.  However, most people aren’t exactly sure how to incorporate olive oil into meals without compromising the taste.  Here’s a quick look at a few ways to add olive oil to your meals.

Easy ways to reap olive oil benefits and important cautions

Do your research before choosing an olive oil brand, as the majority of varieties available outside of the Mediterranean are watered down.  Experts advise leaning toward extra virgin olive oil, commonly referred to by the acronym EVOO.  Olive oil aficionados also favor the cold-pressed variety as it holds its nutritional value, flavor, and aroma longer than others.  Cold-pressed olive oil also has primary oleic acid, an important monounsaturated fat, along with vitamin K, vitamin E, antioxidants, and healthy fats.

One brand, which I know Jonathan Landsman (creator of NaturalHealth365) likes, is called: Apollo Olive Oil.  NaturalHealth365 does not earn any money by suggesting this company, I just thought you would like to know.

Once you’ve selected your preferred brand, store it in a cool place away from sunlight and sources of heat to maintain its integrity and longevity.  Be creative when implementing olive oil into your dishes.  Olive oil is commonly used as a base for salad dressing.

Olive oil also satisfies when added to homemade bread or vegetables.  You can even replace butter with olive oil in certain recipes, switching out one cup of butter for 3/4 cup of olive oil.

Can Small Amounts of Olive Oil Keep the Death Away?

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Introduction

Olive oil is the cornerstone in the Mediterranean diet, which is also abundant in plant foods. High adherence to the Mediterranean diet has been associated with lower incidence and mortality from cardiovascular disease (CVD) (1) and cancer (2). For CVD, the association with the Mediterranean diet appears most attributable to olive oil, fruit, vegetables, and legumes (1). The PREDIMED (PREvención con DIeta MEDiterránea) randomized clinical trial, which enrolled 7,447 Spanish adults at high cardiovascular risk (3), showed that a Mediterranean diet supplemented with either extra virgin olive oil (the goal was to consume 50 g [approximately 4 tablespoons] or more per day) or mixed nuts significantly decreased the risk of the composite endpoint of cardiovascular death, myocardial infarction, and stroke by about 30% compared with the control diet (advice on a low-fat diet) (3). The associations were mostly driven by a reduction in stroke risk (3), but a post hoc analysis of the PREDIMED trial showed that the Mediterranean diet supplemented with extra virgin olive oil also conferred a reduction in atrial fibrillation risk (4). Even though the PREDIMED trial could not distinguish between the effects of olive oil or nuts from other foods that were recommended for the 2 Mediterranean diet groups, a main difference between those groups and the control group was the increase in extra virgin olive oil and nut consumption in the Mediterranean diet groups (3). In an observational analysis of the PREDIMED study, participants in the highest category of baseline consumption of total olive oil (mean 56.9 g/d) and extra virgin olive oil (mean 34.6 g/d) had a significant reduced risk of total CVD incidence and mortality but not cancer and all-cause mortality compared with those in the lowest category of olive oil consumption (5). Although the evidence is convincing regarding a beneficial role of the Mediterranean diet on CVD risk, data on olive oil consumption specifically in relation to all-cause and cause-specific mortality in populations with a low average olive oil consumption are limited.

In this issue of the Journal, Guasch-Ferré et al (6) report results from a study of olive oil consumption and risk of all-cause and cause-specific mortality in 2 cohorts of >90,000 U.S. women and men. In this well-designed study, with long-term follow-up and repeated measurements of dietary intake and other risk factors for diseases, participants who reported the highest olive oil consumption (>0.5 tablespoon/day or >7 g/d) had 19% lower risk of all-cause mortality, 19% lower risk of CVD mortality, 17% lower risk of cancer mortality, 29% lower risk of neurodegenerative disease mortality, and 18% lower risk of respiratory disease mortality compared with those who never or rarely consumed olive oil after adjustment for known risk factors and other dietary factors. The risk of all-cause mortality and mortality from CVD, cancer, and neurodegenerative diseases was significantly reduced already at a daily olive oil consumption of >0 to ≤1 teaspoon (median 1.5 g/d). This small amount of olive oil was associated with a 12% reduction in the risk of all-cause mortality. The authors subsequently performed substitution analyses and found that replacement of margarine, butter, mayonnaise, and dairy fat with olive oil was associated with a reduced risk of mortality. However, substituting olive oil for other vegetable oils (eg, canola, corn, safflower, and soybean oil) did not confer a reduced mortality risk. This suggests that vegetable oils may provide the same health benefits as olive oil.

A major challenge of this type of observational study is residual confounding. Despite adjustment for potential confounders, it cannot be inferred whether the observed associations of small to moderate amounts of olive oil consumption with reduced risk of all-cause and cause-specific mortality are causal or attributed to confounding. Furthermore, the biological mechanisms underpinning the observed associations are somewhat elusive, particularly for low levels of olive oil consumption and for non-CVD mortality. Olive oil and other vegetable oils contain high amounts of monounsaturated fatty acids (MUFAs), particularly oleic acid. Nevertheless, meta-analyses of observational studies have found no beneficial effects of increased circulating levels or intake of MUFAs or oleic acid on CVD (7-9), and instead found an increased risk of coronary heart disease with high circulating MUFA levels (9). Olive oil is also a source of phenolic compounds that could confer cardiovascular benefits and have been shown to possess anticarcinogenic properties in in vitro and animal studies (10). The PREDIMED trial showed that the group assigned to the Mediterranean diet supplemented with extra virgin olive oil had a significant lower risk of breast cancer compared with the control group (11). The inverse association between olive oil consumption and total cancer mortality in the current U.S. study was observed in both women and men, indicating that the association is not confined to a potential reduction in breast cancer mortality but might also apply to major causes of cancer-related deaths in men, such as deaths from lung, prostate, and colorectal cancer. A study in male rats with azoxymethane-induced colon cancer showed that dietary olive oil suppressed the development of colon carcinoma and that the effect may be explained by arachidonic acid metabolism and local prostaglandin E2 synthesis (12).

The findings for CVD mortality in the study by Guasch-Ferré et al (6) are complementary but not directly comparable with the results of the PREDIMED trial on major cardiovascular events (3). First, the amount of olive oil consumed in the Spanish and U.S. populations differed remarkably. In the PREDIMED trial, participants had a mean baseline extra virgin olive oil and refined/mixed olive oil consumption of 20-22 g/d and 16-18 g/d, respectively (3), and participants assigned to a Mediterranean diet with extra virgin olive oil substantially increased their consumption of extra virgin olive oil (to 50 g/d) (3). In the U.S. study, the mean baseline consumption of any olive oil in the highest category (>0.5 tablespoon/day) was about 9 g/d (6). Second, in the PREDIMED trial, participants were supplied with polyphenol-rich extra virgin olive oil. The U.S. study could not distinguish between different olive oil varieties. This distinction is important because refined olive oil has much lower levels of phenolic compounds than extra virgin olive oil and may therefore have fewer health benefits. Third, participants of the PREDIMED trial were at high cardiovascular risk, whereas the U.S. study included nurses and health professionals with a relatively low cardiovascular risk. In the U.S. study, results were, however, largely consistent in subgroups with and without major CVD risk factors, suggesting that olive oil consumption might be beneficial independent of cardiovascular risk.

A novel finding of the study by Guasch-Ferré et al (6) is the inverse association between olive oil consumption and risk of neurodegenerative disease mortality. Alzheimer’s disease is the major neurodegenerative disease and the most common cause of dementia. In a sensitivity analysis, the authors found a significant 27% reduction in risk of dementia-related mortality for those in the highest vs lowest category of olive oil consumption. Considering the lack of preventive strategies for Alzheimer’s disease and the high morbidity and mortality related to this disease, this finding, if confirmed, is of great public health importance. Another novel finding of the current study was the inverse association of olive oil consumption with risk of respiratory disease mortality. Because the mechanism behind this association is unclear and residual confounding from smoking cannot be ruled out, this finding is tentative and requires confirmation in a study that is less susceptible to confounding, such as a randomized trial.

To summarize, the current study and previous studies have found that consumption of olive oil may have health benefits. However, several questions remain. Are the associations causal or spurious? Is olive oil consumption protective for certain CVDs (eg, stroke [3,13] and atrial fibrillation [4]) only or also for other major diseases and causes of death? What is the amount of olive oil required for a protective effect? Is the potential effect related to MUFAs or phenolic compounds, ie, is the protective effect confined to polyphenol-rich extra virgin olive oil or are refined olive oil and other vegetable oils as beneficial? More research is needed to address these questions.

Olive Oil Helps Control After-Meal Blood Sugars

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Italian researchers found that extra-virgin olive oil taken with meals helps to reduce blood sugar elevations after meals in type 1 diabetics. This may help explain the lower observed incidence of diabetes seen in those eating a traditional Mediterranean diet, which is rich in olive oil.

extra virgin oil

Before going further into the weeds, remember that glycemic index refers to how high and quickly a particular food elevates blood sugar. High-glycemic index foods raise blood sugar quicker and higher compared to low-glycemic index foods.

The study at hand is a small one: 18 patients. They were given both high- and low-glycemic meals with varying amounts and types of fat. Meals were either low-fat, high in saturated fat (from butter), or high in monounsaturated fat from olive oil. Meals that were high-glycemic index resulted in lower after-meal glucose levels if the meal had high olive oil content, compared to low-fat and butter-rich meals.

If meals were low in glycemic index, blood sugar levels were about the same whether the diet was low-fat, high in saturated fat, or rich in olive oil.

I don’t know if results of this study apply to those with type 2 diabetes. Probably, but uncertain. (google it!)

Action Plan

If you have type 1 diabetes and plan on eating high on the glycemic index scale, reduce your blood sugar excursions by incorporating extra-virgin olive oil into your meals.

 

Abstract

OBJECTIVE To evaluate whether fat quality, in the context of meals with high– (HGI) or low–glycemic index (LGI), influences postprandial blood glucose (PPG) response in patients with type 1 diabetes.

RESEARCH DESIGN AND METHODS According to a randomized crossover design, 13 patients with type 1 diabetes on insulin pump consumed two series (HGI or LGI) of meals with the same carbohydrate quantity while differing for amount and quality of fat: 1) low in fat (“low-fat”), 2) high in saturated fat (butter), or 3) high in monounsaturated fat (extravirgin olive oil) (EVOO). Premeal insulin doses were based on insulin–to–glycemic load ratios. Continuous glucose monitoring was performed and 6-h PPG evaluated.

RESULTS PPG was significantly different between HGI and LGI meals (P = 0.005 for time × glycemic index interaction by repeated-measures analysis [RMA]), being significantly higher during the first 3 h after the HGI meals with a later tendency to an opposite pattern. In the context of HGI meals, PPG was significantly lower after EVOO than after low-fat or butter (P < 0.0001 for time × meal interaction by RMA), with a marked difference in the 0- to 3-h glucose incremental area under the curve between EVOO (mean ± SD 198 ± 273 mmol/L × 180 min) and either low-fat (416 ± 329) or butter (398 ± 355) (P < 0.05). No significant differences were observed in PPG between the three LGI meals.

CONCLUSIONS Carbohydrate quality of a mixed meal influences shape and extent of PPG. Besides, using EVOO in an HGI meal attenuates the early postprandial glucose response observed when this meal is consumed with either low-fat or butter. Therefore, an optimal prandial insulin administration would require considering, in addition to the quantity of carbohydrates, the quality of both carbohydrate and fat.

The Mediterranean Diet: Can It Help Memory?

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Unless you’ve been living without print or electronic media for the past several years, you’ve heard of the Mediterranean Diet. It focuses on the use of olive oil for cooking and in salads, lots of fruits and vegetables, nuts, some cheese and yogurt, and plenty of fatty fish, with less red meat and butter.

Full disclosure: I pretty much grew up on this diet, but it wasn’t “Mediterranean” then. It was just how we ate, strongly influenced by my mother’s family – the Greek side – and especially her father. He caught his own salmon as often as possible, used olive oil by the gallon, and cracked nuts in the shell after dinner to eat with dried fruit. His family came from Crete, where the diet is said to have originated. He felt it was healthy to eat this way, but it was also his culture.

Fast forward to a few years in the past and the PREDIMED project, a huge multicenter trial that basically divides people into three groups: two groups counseled to follow the Med Diet supplemented with either olive oil or nuts (a combination of almonds, hazelnuts, and walnuts), and a control group advised to follow a general low-fat diet. The diet was so successful at reducing heart disease risk that it was stopped early so the control group could partake of the Med Diet benefits.

Beyond Healthy Hearts

The researchers also looked into the effects of the diet on memory. A just-published study, a subset of the PREDIMED trials, used the same diet but then tested global cognitive function, memory performance, and a composite of frontal functions, both at the beginning of the study and after the end of the 5-year period.

Here’s the boil-down: compared with the control group, those on the Med diet supplemented with extra-virgin olive oil performed better on both frontal and global composite scores, and subjects on the Med diet supplemented with nuts did better on memory composite tests.

What Do I Like About the PREDIMED Research?

The dietary intervention was simple and easy for anyone to implement. The extra-virgin olive oil subjects replaced about two tablespoons of butter and other oils for a similar amount of olive oil or an ounce of nuts. It’s about as easy as any dietary change is going to get. This study didn’t give specific calorie advice per se or put people on weight-loss diets. Even chocolate was allowed as long as it’s the dark stuff.

The Med Diet does get a thumbs up from the recent Dietary Guidelines Advisory Committee report. This group also endorsed the DASH diet – Dietary Approaches to Stop Hypertension – that centers on lots of fruits and vegetables and three servings a day of low-fat dairy (although you also get about four ounces of cheese a week). Dairy foods aren’t a huge part of the Med Diet, and the diet can be low in calcium and vitamin D. Culturally it wasn’t a part of my grandparents’ diets, but maybe it should have been – both had osteoporosis.

The “MediterDASHean Diet”

No connection to Kim here. This is my idea of combining the best of both diets. My grandparents might have done better with this diet – they both lived to an old age but had severe osteoporosis, one with hip fractures and all – because it combines the strengths of both endorsed diets. My grandfather would probably approve – he spent many years as a dairy farmer just south of San Francisco.

He wouldn’t approve of swapping out nuts for nut milk alternatives, though. An almond glass doesn’t actually contain many almonds. Crushed almonds, at an ounce a day, would be better.

As for olive oil, it could probably be replaced by canola oil, which is also loaded with monounsaturated fats — but the flavor isn’t there. Better to save it for foods and dishes where the olive oil flavors are less useful (this is just a personal opinion, so no emails on that, please).

Bottom line: this latest research underscores that there may be benefits beyond heart health of a diet that includes a modest amount of olive oil and/or nuts like almonds, hazelnuts, and walnuts on a daily basis. I can hear my grandparents yelling that they didn’t need researchers to tell them about how good it was.

WHAT’S THE VERDICT ON OLIVE OIL: IS IT GOOD OR BAD FOR YOU?

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There’s been a lot of controversy lately over whether you should or should not be cooking with olive oil. So, what’s the story? What should we cook with and why?

For generations, household and professional cooks have used olive oil and even extra-virgin olive oil. Culinary history coupled with a solid track record can’t be wrong, so let’s look at the science behind this wondrous oil and determine fact from fiction.

All oils are made up of different types of fat: Monounsaturated, polyunsaturated and saturated fats.  We used to believe saturated fats were harmful to our health, while monounsaturated and polyunsaturated were the optimal choices, but recent studies have shown saturated fat can actually be healthy.

Saturated fats are known as fats that solidify at room temperature. They have zero double bonds and are completely “saturated” with hydrogen molecules. This makes them a sturdy fat that lends nicely to higher melting points than less-saturated fats, such as monounsaturated and polyunsaturated fats.

There are several subtypes of saturated fats: Short, medium and long. Our body has uses for each subtype. While we once thought butter and coconut oils were bad for us, we now understand that these fats can belong in a healthy diet.

For example, butter contains short-chain fatty acids such as butyrate, which help provide energy for the gut as well as protect us from digestive issues.  Coconut oil contains medium-chain triglycerides that serve as direct fuel for our cells. Medium-chain triglycerides in coconut oil help us burn fat, not store it.

It turns out sugar, not fat, is the culprit for belly fat and love handles. Don’t fear saturated fat; enjoy it in moderation.

Unlike saturated kinds, polyunsaturated fats have several double bonds, which means they have given up their hydrogen molecules and have become less sturdy. These fats are more fluid and liquid at room temperature, which makes them great for our arteries and health.

Because they have several double bonds, they are much more fragile than saturated fats. When exposed to heat or light, they become more fragile and tend to break down and oxidize. Oxidized fats are dangerous for your health and your waistline.

 

The most important polyunsaturated fats are alpha-linolenic acid and linoleic acid. Alpha-linolenic acid is the famous omega-3 fatty acid found in fish oils. These are highly anti-inflammatory, and I want you to eat plenty of them daily.

Linoleic acid is the omega-6 fatty acid ubiquitously found in plant foods like nuts and seeds (hemp, borage, safflower, sunflower, corn, sesame, etc.) and even some animal fats.

Monounsaturated fats, like polyunsaturated fats, also contain a double bond—but just one, hence the “mono.” With just a single double bond, these fats are the best of both worlds.

Monounsaturated fats are fluid and readily available to every cell in the body, yet they are not as fragile as polyunsaturated fats, making them a sturdy fat that can stand up to heat better than polyunsaturated fats. Remember, polyunsaturated fats have more kinks in their chain, making them less sturdy.

Monounsaturated fats get their claim to fame from their oleic fatty acids. Many of you have probably read in my articles or books that high-oleic fatty acids are ideal for our health.  My favorite source of this happens to be olive oil, especially the extra-virgin kind.

So if olive oil is only somewhat sturdy (yet able to withstand heat better than polyunsaturated fats), perhaps cooking with olive oil isn’t the safest thing in the culinary world?

Well, theoretically that would make logical sense and we would only be cooking with sturdy saturated fats. However, there is more to olive oil than just being a monounsaturated fat.

Olive oil has been tested vigorously. From this testing, researchers have determined why it can maintain integrity under heat and exposure to harsh cooking conditions such as high heat baking, sautéing and even frying.

It turns out that olive oil contains a plethora of phenols (antioxidants) such as polyphenols. Polyphenols have been extensively researched. They are one of the reasons why olive oil does not oxidize, as you would expect it to under high heat conditions.

Here is the most surprising part: it turns out that extra virgin olive oil may actually even be the better option to cook with. Because the olives are cold-pressed and barely processed (hence the “extra virgin” name), the oil contains a higher amount of those protective antioxidants than the additionally processed stuff—the olive oil.

All that cloudy stuff you see in your extra virgin olive oil is actually a sign of its strength and ability to protect you. Whenever possible, choose extra-virgin olive oil for salads and even for cooking.

A recent article in the New York Times based on author Tom Mueller’s book Extra Virginity: The Sublime and Scandalous World of Olive Oil concluded that unfortunately, not all olive oils are what they seem, nor are they created equally. So, make sure you select oil you can count on as being true olive oil (not a mixture of olive with canola or soybean as some manufacturers are doing these days to cut costs).

I like to treat myself to oils from boutiques that are almost always 100 percent pure olive. But you can find a good olive oil in grocery stores across the country or even order online from markets such as Thrive. Trader Joe’s, Whole Foods and even Costco offer good quality olive oils such as Lucini. For a list of oils, you can check out Mueller’s helpful list.

Bottom Line: Between its molecular structure and antioxidant status, olive oil is a great option to use for cooking, baking and, of course, on its own drizzled onto salads or veggies. Enjoy this tasty oil traditionally used for generations knowing you are healing (and turning on your fat burning genes) with each delicious bite. And if you want to experiment with other oils, my favorites to cook with are coconut oil (and coconut butter), avocado oil, and even the fat from grass-fed butter (as long as you tolerate dairy).

How to Stop Snoring

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The very often problem that happened to a lot of people is snoring, it affects nearly 90 million men and women in the United States only. You know that this irritating sound can disrupt your sleep as well as your partner’s.

It happens when relaxed structures in the throat vibrate and start making noise. It is very often considered as a sleep disorder about heavy snoring can have serious medical and social consequences.

How to Stop Snoring

So you have this habit of snoring, right away you need to take the necessary steps and fight with the problem. Be thoughtful and realize that everyone need their rest and with the snoring problem your nights simply can not be restful and peaceful.
We know that there are variety of products available to prevent snoring, but jet most of them have not been proven as effective. There is no miracle cure for snoring, but certain lifestyle changes and easy home remedies can be a big help in controlling it.
Here are the 10 home remedies for snoring.

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1. Peppermint

The calming property in peppermint helps reduce swelling of the membranes in the coating of the throat and nostrils, in this way advancing simple and smooth breathing. Peppermint cures function well for temporary snoring due to allergies, a cold or dry air.
Add one or two drops of peppermint oil to a glass of water. Gargle with it before going to bed. Make sure not to swallow this solution. Do this daily until you get the desired result.
If dry air and congestion are causing your snoring, add a few drops of peppermint oil (you can also use eucalyptus oil) to a humidifier about 30 minutes before you go to bed and turn it on. Run the humidifier overnight. This will help open up your airways so you don’t snore.
You can also rub a little peppermint oil into the lower portions of each side of your nose before going to bed.

2. Olive oil

Being a strong anti- inflammatory agent, olive oil facilitates the tissues up and down the respiratory entries, lessening the swelling to give a clear passage for air. It can likewise diminish soreness. Utilize this cure frequently to additionally diminish the vibrations in the throat and quit snoring.

Take two or three sips of olive oil before going to bed daily
Combine one – half teaspoon each of olive oil and honey. Take it every night before going to bed.

3. Steam
The one of the main reason behind snoring is nasal congestion. But there is one simple and on of the best solution for reducing congestion and that is to inhale steam.
-In one large bowl pour hot boiling water.
-Add three or four drops of eucalyptus natural essential oil or tea tree natural essential oil.
-Put and hold a towel over your head and inhale the steam deeply through your nose for ten minutes.
-Make this remedy daily before going to bed until your congestion clears.

4. Clarified Butter
Clarified butter is also known as ghee, it has certain medicinal properties that can help you open up blocked nasal passages. This will help you to reduce your snoring and to improve your sleeping.
-Slightly warm a small amount of clarified butter in a microwave.
Use a dropper to put two or three drops of lukewarm clarified butter in each nostril.
-Do this daily before going to bed and again after waking up the next morning.

5. Cardamom
Cardamom is an expectorant and decongestant, making it successful for opening up blocked nasal sections. Free air entry will bring about less snoring.

6. Turmeric
Known by its purpose as powerful antiseptic and antibiotic agent, turmeric can treat inflammation and also help reduce heavy snoring. In the event of treating snoring turmeric should be taken together with milk. This following drink will help you to breathe freely while you sleep and also boost your immune system.
-In a glass with warm milk add two teaspoons of turmeric powder.
-30 minutes before going to bed and sleep drink it
-Do this every night

7. Nettle

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There is something like seasonal allergy that causing the nasal passages to get inflamed and you snore only at a particular time of the year. The nettle has the anti- inflammatory as well as antihistamine properties and the temporary snoring can be treated with this.
-Put one tablespoon of dried leaves of nettle in one cup of boiling water.
-Allow it to steep for five minutes, and then strain it.
-Just before bedtime drink the hot tea.
Drinking two to three cups of nettle leaf tea daily during the allergy season can prevent snoring.

8. Garlic

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Garlic helps reduce mucus build-up in the nasal passages as well as inflammation in the respiratory system. So, if you snore due to sinus blockage, garlic can give you relief.
Chew on one to two raw garlic cloves and then drink a glass of water. Do this daily, preferably before bedtime to enjoy sound sleep and reduce snoring.
Also use garlic while cooking your dinner and eat your food while it is hot.

9. Honey

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The honey can be one of the option for snorers. Due to its anti-inflammatory properties, honey can reduce the swelling around the throat area that can obstruct airways. Plus, honey lubricates the throat, which prevents the snoring vibrations from occurring.
-In a glass of hot water mix one tablespoon of honey and drink it before going to bed. Do this every night.
-Also you can use honey to sweeten herbal tea that you prefer to drink after your dinner.

10. Chamomile

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A herbal with very well – known anti- inflammatory effects that can help you stop snoring is the chamomile. But also it is a nerve and muscle relaxant that can ease tense muscles and nerves around the throat and help you sleep and rest better.
Add one tablespoon of chamomile flowers (or one chamomile tea bag) to one cup of water.
Boil it for about 15 minutes.
Strain it and add one teaspoon of honey.
Drink the warm tea before going to bed.
Some additional tips that can help stop snoring include:
In case you’re overweight, get more fit and lose weight. Individuals who are overweight have additional tissues in the throat that add to the process of snoring.
Sleep over your side as opposed to your back. When you think about your back, your tongue and delicate sense of taste rest against the back of your throat, hindering the aviation route and bringing about snoring.
Raise the head of your bed by around four inches or utilize additional pillow to keep the tissues in your throat from falling into your air entries.
Use nasal strips to help you inhale effectively as you rest.
Abstain from drinking alcohol drinks no less than two hours prior to sleep time. Liquor can discourage your central nervous system, causing snoring.
Try singing before going to bed. Singing helps enhance muscle control of the delicate sense of taste and upper throat.

Stopped or eliminate smoking as it can irritate the coating of the nasal cavity and throat, bringing about swelling and eventually snoring.
By incorporating these preventive measures along with any of the remedies above, you’ll be able to reduce or eliminate snoring and get a good night’s sleep.

3 Fat-Rich Foods That Can Help You Lose Weight.

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If you’re trying to lose weight, of course calories count. But that doesn’t mean that all high-fat, high-calorie foods need to be off-limits. High-fat foods are high in calories because fat provides 9 calories per gram (compared to the 4 calories per gram both protein and carbohydrates contain).  Recent research has shown that some fat-rich foods help keep your hunger and appetite in check, and that they are more likely to be burned as fuel rather than stored as body fat.

Recent studies show that fat-and calorie-rich foods such as nuts, avocados and olive oil have weight loss advantages. Here’s the skinny on each of them:

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1. Nuts

The Research: Many people cut out snacking on nuts because nuts are high in calories, however research shows that nut-eaters are — on average — are thinner and have less belly fat compared to those who don’t regularly eat nuts. One study published in the Journal of Nutrition reported that women who ate nuts at least twice per week were one-third less likely to be obese, compared to women who ate nuts less frequently or not at all. Another study published in the peer-reviewed medical journal PLOS One evaluated risk for obesity and nut consumption among 803 adults. The results showed that adults who ate the most tree nuts and peanuts had lower BMI values and waist circumference measurements, compared to those eating the least amount of nuts and tree nuts.

The Lean Factor: Nuts may provide more satiety compared to carbohydrate-rich snack options, like pretzels or crackers. In addition, research shows that nuts help keep blood sugar levels stable, which calms cravings. More studies have found that not all of the calories present in nuts are actually absorbed by the body. Still, at 160-170 calories per ounce, it’s best to be mindful of your portion sizes when it comes to nuts.

2. Avocados

The Research: Avocados are nutritional all-stars that provide nearly 20 different vitamins and minerals. In addition, new research suggests that they may also help you manage your waistline. A 2013 study published in Nutrition Journal found that those who reported eating avocados were leaner and had smaller waistlines compared to those who didn’t eat avocados. In addition, another study published the same year in Nutrition Journal reported that moderately obese individuals who enjoyed half an avocado (an additional 112 calories) as part of their lunch meal, were 26 percent more satisfied and reduced their desire to eat by 40 percent, compared to those who ate an avocado-free lunch.

The Lean Factor: Avocados are rich in unsaturated fats that can help keep you feeling fuller longer and helps keep blood sugar levels in check. They’re also rich in antioxidants that may play a role in maintaining blood sugar and insulin levels. A one-ounce serving (about one-fifth of a medium avocado) has 50 calories, making avocados an easy option to fit into a calorie-reduced diet.

 3. Olive Oil

The Research: A recent population-based study conducted in Spain and published in the European Journal of Clinical Nutrition found that those who ate olive oil — as opposed to sunflower oil — were 38 percent less likely to be obese. A recent study conducted at the University of Vienna, compared the effects of four different fats (olive oil, rapeseed oil, lard and butter) on satiety. The subjects in the study were given yogurt enriched with one of the four fats to eat every day, as part of their normal diet. When olive oil-infused yogurt was consumed, blood levels of the satiety hormone serotonin were highest and the subjects reported the yogurt filling.

The Lean Factor: Aromatic compounds in the olive oil contribute to feelings of fullness. When choosing an olive oil, look for an Italian olive oil as they’ve been reported to contain more of these beneficial aromatics, compared to olive oil from Spain, Greece or Australia. Stick with extra-virgin olive oil for the most health benefits.

Readers – Have you been eating fat-rich foods – particularly any of the three mentioned above in this piece? Or are you someone who has been avoiding foods that contain fat? If you eat them, what are your favorite ways of enjoying these fat-rich foods that are good for you? Leave a comment below and let us know.

 

10 Reasons You Should Be Eating Olives Daily.

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Even though more attention is usually given to their delicious oil than the whole food itself, olives are one of the world’s most widely enjoyed fruits. Yes, they are fruits even though most of us think of them as zesty vegetables. Here are 10 reasons why you should be eating these little delicacies every day.
1. Cardiovascular BenefitsWhen free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.
2. Weight LossIt appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.3. Cancer PreventionThe antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

How to Select Olives

While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an “olive bar”). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffed with either peppers, garlic or almonds. If you purchase olives in bulk, make sure that the store has a good turnover and keeps their olives immersed in brine for freshness and to retain moistness. Some grocers will also use genetically modified oils such as Canola which should be avoided.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

When selecting olives, beware of the label description, “hand-picked.” This description does not necessarily tell you anything helpful about the olive harvesting. Many olives are hand-picked, even though the product label makes no mention of this fact. Conversely, olives with have been mechanically harvested with a hand-held pneumatic rake are sometimes labeled as “hand-picked.”

As far olive oils go, the best processing comes from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils’ nutritive and healing potential and to staking claim as one of the world’s only RAW producers of olive oil. Taste the distinct refreshing taste!

Source: preventdisease.com

Mediterranean Diets Beat Low-Fat for CVD Prevention.

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 A Mediterranean diet supplemented with either extra virgin olive oil or mixed nuts may cut the risk of cardiovascular events by as much as 30% in subjects at high risk of developing heart disease, as compared with people advised to eat a reduced-fat diet [1].

Those are the key findings from the randomized controlledPREDIMED primary-prevention trial presented here at theInternational Congress on Vegetarian Nutrition.

The Mediterranean diet already reigns supreme in secondary prevention of CV events. PREDIMED, which looked at diet effects on hard clinical end points, carves out an important role for this dietary eating pattern in primary prevention.

“These results support the benefits of the Mediterranean diet for CV risk reduction [and] are particularly relevant given the challenges of achieving and maintaining weight loss,” investigators write in a paper published in advance of the presentation in the New England Journal of Medicine. PREDIMED was led by Dr Ramón Estruch(Hospital Clinic, Barcelona, Spain) and Dr Miguel Angel Martínez-González (Clinical Universidad de Navaraa, Pamplona, Spain).

Commenting on the study for heartwire , Dr Marc Gillinov (Cleveland Clinic, OH), who was not involved in the study, pointed out that there are very few studies of any diets that are rigorously designed and that address hard clinical outcomes. “This randomized controlled trial is by far the best in class when it comes to dietary studies. We should take its results seriously: if you have risk factors for cardiovascular disease–and the majority of adult Americans do–your best bet is to follow a Mediterranean diet.”

PREDIMED: Oil and Nuts Over Fat Restriction

PREDIMED enrolled 7447 men and women ranging in age from 55 to 80 years, none of whom had established cardiovascular disease but who were at high CV risk. Subjects were randomized to one of two Mediterranean diet groups (one supplemented with olive oil, the other with nuts) or to a control diet wherein subjects were advised to try to reduce dietary fat.

Patients in the Mediterranean-diet groups were invited to regular dietary training sessions; by contrast, those in the control group were, for the first three years, sent leaflets explaining a low-fat diet. After a protocol amendment at the three-year mark, low-fat-diet patients were also invited to regular group sessions and offered personalized advice at the same level of intensity as the Mediterranean groups.

The study was stopped when an interim analysis at 4.8 years revealed a clear signal of benefit among subjects eating the Mediterranean diets. In the olive-oil and mixed-nut Mediterranean diet groups, the primary end point (MI, stroke, or CV death) was reduced by 30% and 28% respectively, as compared with the control group.

Study dropouts, meanwhile, were twice as common in the control diet group as in the Mediterranean diet group (11.3% vs 4.9%). “Favorable trends” were seen for both stroke and MI rates among subjects eating the Mediterranean diet, but numbers were too low to be relevant statistically. A total of 288 subjects experienced an event in the study: 96 events in the olive-oil group, 83 in the nut group, and 109 in the control group.

Of special note, subjects randomized to the Mediterranean diets were not told to reduce calories, a major barrier to success in many dietary interventions, particularly the long-supported “low-fat” approach.

Good Fat and Bad

In an email to heartwire , Estruch highlighted the importance of differentiating between different types of fat “Animal fat should be avoided,” he said, whereas “vegetal fats–extra virgin olive oil and nuts–should be recommended [within] a healthy food pattern such as the Mediterranean diet.”

Asked whether the findings would be applicable to other parts of the world where saturated fats are such a common component of everyday eating, Estruch stressed the importance of education.

“People should know that the Mediterranean diet is a diet healthier than others and should know the key components of this food pattern. The plan should be to increase the intake of the key foods (vegetables, fruit, nuts, fish, legumes, extra virgin olive oil, and red wine in moderation), also increase the intake of white meat, and decrease the intake of red and processed meat, soda drinks, whole dairy products, commercial bakery goods, and sweets and pastries.”

He continued: “To achieve a score of 14 in the 14-item adherence scale to traditional Mediterranean diet [laid out in a supplemental appendix in the paper] is more or less impossible, but to upgrade two to three points in this score is enough to reduce your cardiovascular risk by 30%.”

Gillinov, in turn, pointed out that there are no data of a similar quality supporting a low-fat diet, although these have long been promoted by physicians and professional medical groups. “The Mediterranean diet contains moderate quantities of fat, and it clearly wins in this trial of primary prevention,” he said.

Dr Steven Nissen , also of the Cleveland Clinic, was even more effusive, calling PREDIMED “a spectacular study that was extremely difficult to perform.”

“The findings are compelling and should alter the dietary advice we give patients. The currently popular ultralow-fat diets . . . are clearly not best for patients,” he told heartwire in an email. “The standard AHA-recommended diet should be modified to reflect these findings: fat is not the problem with the American diet, we just eat the wrong types of fats.”

Source: Medscape.com