The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.
Olive Oil is one of the good oils, one of the healing fats. Most people do quite well with it since it does not upset the critical omega 6 to omega 3 ratio and most of the fatty acids in olive oil are actually an omega-9 oil which is monounsaturated.
Olive Oil is also rich in antioxidants: vitamin E (alpha-tocopherol), carotenoids and phenolic compounds. Phenols have countless biological properties, for instance hydroxytyrosol inhibits platelet aggregation and it is anti-inflammatory and oleuropein encourages the formation of nitric acid, which is a powerful vasodilator and exerts a strong anti-bacterial effect. Antioxidants, in general, protect against damage from free radicals (scavenger activity) and against the formation of cancer.
Olive oil and heart disease
Studies have shown that people who consumed 25 milliliters (mL) - about 2 tablespoons - of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.
But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed.
Olive oil is clearly one of the good oils, one of the healing fats. Most people do quite well with it since it does not upset the critical omega 6 to omega 3 ratio and most of the fatty acids in olive oil are actually an omega-9 oil which is monounsaturated. |
