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by: Dr. John Rumberger
Archeological records indicate that man has cultivated the olive
tree for about 6,000 years; having been especially popular in the
Isle of Crete (which as you recall, also appeared in the Seven
Countries Study to be the site of the lowest incidence of heart
disease). All oils that we use for eating and cooking contain "fat"
and olive oil is no exception. However, it is mostly monounsaturated
fat as opposed to saturated fat or hydrogenated fat. It can be used
as a flavoring for cooking or in salad dressings or as a healthy
substitute for butter or margarine. Several large population studies
have confirmed that diets with higher amounts of fat of the
monounsaturated type reduce total cholesterol and LDL ["bad"]
cholesterol levels to the same degree as low fat, high-carbohydrate
diets [such as the AHA Step I and II diets]. The additional benefit
of olive oil is, as part of a Mediterranean type diet, is that it
also has a favorable effect on lowering blood triglycerides [also a
factor in heart disease] and maintaining HDL ["good" cholesterol].
In a published study, individuals were randomly assigned to one of
three diets: a diet enriched with olive oil, an AHA Step II diet, or
an average American control diet. The olive oil and Step II diets
lowered total cholesterol and LDL cholesterol to the same degree.
However, triglyceride levels fell 13% in patients on the olive oil
diet and increased 11% in the Step II diet. HDL cholesterol levels
were unchanged in the olive oil diet but decreased 4% in the Step II
diet. Remember we want to keep the HDL up as high as possible to
reduce heart disease.
Based upon the above information, the authors of the study estimated
that the overall risk of cardiovascular disease was lowered by 25%
by the olive oil diet and only 12% by the Step II diet. Please note
that the cholesterol lowering "statin" type drugs lower risk for a
heart attack by about 35%, which is not too much better than the
"olive oil" diet alone. In subjects with elevated cholesterols who
would benefit from use of statin type medications, additional
cardiovascular benefit would then be found by also following a diet
with olive oil as a substitute for salad dressing, as a substitute
for butter or margarine, and for cooking.
Olive oil apparently has other beneficial effects such as lowering
blood pressure, inhibiting the oxidation of LDL cholesterol [the
last step before it gets put into your arteries], providing
anti-inflammatory effects, and improving insulin sensitivity.
The US Food and Drug Administration (FDA) has recently given
manufactures of olive oil and some olive oil-containing food the
green light to carry a statement about their potential heart
benefits. The claim indicates evidence suggesting that about 2
tablespoons of olive oil per day may reduce the risk of a heart
attack. However, to achieve this result, the olive oil should
replace a similar amount of saturated fat and should not increase
the total daily calories.
The strong taste of extra-virgin olive oil is partly because of the
presence of a large amount of "flavonoids", which account for its
antioxidant properties that then reduce LDL oxidation. Other foods
rich in flavonoids include berries, apples, onions, tea, and red
wine (all of which have also been shown to be of benefit in reducing
overall heart risk).
Disclaimer: If you are under 18, pregnant, nursing or have health
problems, consult your physician before starting any weight loss
plan. The information here is not intended as a substitute for
medical advice. Please consult your physician before beginning any
course of treatment.
Dr. John Rumberger is the Author of The WAY Diet, The complete
lifestyle plan to live longer, reduce stress, and lose weight the
healthy way. To purchase The Way Diet simply go to
http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974993387&
link_code=as2&camp=1789
&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing
http://www.emptycanoe.com and order your copy of The Way.
About the author:
I have dedicated my life to studying the heart and the blood that
pumps throughout the human body. I have spent much of the last
thirty years doing research and spending valuable time with
patients, trying to better understand the heart.
My experience in the field is extensive, and includes achieving my
doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied
Mathematics) from The Ohio State University Columbus, Ohio, with a
dissertation on, A Non-Linear Model of Coronary Artery Blood Flow.
I then continued my education into my true love, medicine, when in
1978 I became a M.D. graduating from the School of Medicine at the
University of Miami, Florida.
I became an Internist and then a Cardiologist. Since then, I have
pioneered how the medical field views the process of blood flow
through the heart. From my appointment as professor at the Mayo
Clinic in Minnesota, to Medical Director at the HealthWISE Wellness
Diagnostic Center in Ohio I have treated patients with heart
problems. Though each patient is unique, the heart in each of us
works the same way.
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