Usefulness of olive oil

Usefulness of olive oil

While keeping the body stay slim and fit, the consumption of heart-healthy food can also help cut the risk of heart disease. Similarly, the consumption of "good fats" essential fatty acids. Here's what the doctors told you, years ago, today, perhaps in the future.In the mid 40's, my blood pressure and cholesterol is not an issue. But now, as so many more members of the baby boomers and seniors, the fight to increase the rate at which the battle is done on a daily basis. While I, like everyone else, are dealing with a war to keep the number of cholesterol and blood pressure does not exceed the threshold, one thing is complicated by my blood type, namely type A and what the doctors called a "way of life filled with stress." Sometimes, two dogs, a cat, and two fish is not enough to reduce the number of cholesterol and blood pressure to remain normal.But the good news, olive oil can be a healthy accompaniment to the heart, it will strengthen the defense against heart disease. In fact, researchers from the U.S. Food and Drug Administration believes that olive oil may lower risk of heart disease.Fat is GoodSeveral years ago, when I interviewed Dr. Artemis P. Simopoulos, author of The Omega Diet (HarperPerennial), she showed me that there are two types of essential fatty acids (EFA): omega-6 and omega-3. The problem is, the American diet contains more omega-6 fatty acids (as found in mayonnaise and salad dressing) than omega-3. This imbalance makes us vulnerable to heart disease.At that time I did not become interested in this information, I am also not so understand it.At the moment I realized that this doctor really master the field and sit down because I understand. Maybe I'm more interested because the pursuit of my age. I realized that if I did not find a balance between my EFA intake, perhaps ultimately be forced to eat my heart medication, or worse than that.Spirit Superfood author, Steven Pratt, MD, noted in his book that the EFA balance is best achieved by regulating the intake of omega-6 and omega-3 between one to one to four to one. "Unfortunately, the typical western diet typically contains omega-6 14-25 times as much omega-3," he said. "Too much intake of omega-6 (oil dominates our usual diet) promote inflammation, which in turn increases the risk of clogged arteries and narrow the blood streams.But the jury is still debating how much the ratio of omega-3 vs. omega-6 should have in your daily menu. Olive oil, monounsaturated fats are good, containing both omega-3 fatty acids as well as omega-6.Dr. Simopoulos offers hope. He told me that we can eat foods that contain essential fatty acids "good" such as omega-3 found in eggs, fish and olive oil, as well as vegetables, fruits and legumes. This healthy food consumption, as did the people care about the heart that follow either the Mediterranean-style menu in the countries of Europe and in America, protect the heart by increasing their antioxidant levels, reduce the risk of blood clots, and helps normalize the heartbeat and blood pressure. Countless people around the world, like you and me, can do the same thing start to balance the levels of EFAs in our diet.The following heart-healthy tips from Dr. Simopoulos. His advice that I include in my book Doctors' Orders is appropriate for these guidelines to support the Mediterranean diet, in line with the advice of so many other doctors and nutrition experts, who agree that you have to balance the levels of EFAs, omega-3 (linolenic acid) and omega-6 (linolcat acid)-You.• Enrich your diet with omega-3 fatty acids. Consumption of fatty fish a full 2 ​​or 3 times more per week by eating two servings of salmon.• Use olive or canola oil as your main. Canola oil provide monounsaturated fatty acids and LNA, omega-3 fatty acids in vegetable form; olive oil has the effect of strengthening your body.• consumption of seven or more servings of fruits and vegetables every day. People in Mediterranean countries eat lots of fresh produce and because they enjoy the fitness benefits of antioxidants in them that fight disease.• Increase consumption of peas, beans, and peanuts. Food is free of saturated fat and cholesterol.• Reduce consumption of saturated fat and cholesterol. Both can increase the risk of heart disease.• Avoid oils that are rich in omega-6.Termasuk corn oil, safflower oil, peanut oil, soybean oil, sunflower oil, cottonseed oil, mayonnaise, and salad dressing.• Avoid synthetic fatty acids. If you see "partially hidrogenated" on food labels, avoid. This often (found in baked goods and pastries.Olive Oil and Blood PressureFor years I wrote about the Mediterranean-style diet, in addition to practicing it themselves. In summary, you should only consume fat as well as lowering your blood pressure if An da eat like the way people eat in Greece and Southern Italy, according to medical experts. For example, if you replace some types of saturated fats, like butter and cheese, in your menu with extra virgin olive oil, you may be able to lower blood pressure, it may even reduce your blood pressure medication dose or stop altogether from the necessity of medical treatment according to the editor The Folk Remedy Encyclopedists.The editor adds, "However, according to the American Institute of Cancer Research, olive oil is just one part of good eating habits in the world." The important thing is not the specific foods, but rather a combination of lack of consumption of red meat or food kalungan, the high consumption of fish and vegetables and less consumption of red wine that makes this a healthy diet. Most important is the total package of diet-this is its way of life that will reduce the number of blood pressure to normal levels instead of olive oil itself.Study conducted also shows that this is a Mediterranean-style menu with a menu similar to Dietary Approaches to Stop Hypertension (DASH), is associated both with systolic (top number in blood pressure) and diastolic (bottom number). olive oil can provide tremendous benefits, along with fruits and vegetables, to control your blood pressure.Chances are, if you have high blood pressure, you also suffer from high cholesterol.Olive Oil and CholesterolDid you know that saturated fat is the prime suspect cause of high blood cholesterol levels? In adults, total cholesterol levels of 240 milligrams per deciliter or more were considered high risk, and levels of 200-239 mg / dL is considered to be on the verge of high risk, according to the AHA.A married couple living in middle-aged Ostervillc, Massachusetts, told me that they are loyal users of olive oil and it seems they have reaped the blessings of their loyalty. C.L.Fornari, aka "The Garden Lady" says, "My husband and I had higher levels of HDL, or good cholesterol, high and we are confident that the amount of olive oil that we consume is one of the main reasons for high levels of HDL that." And, yes, Fornari know that olive oil is rich in disease-fighting polyphenols are believed to help control cholesterol levels and heart disease risk. He added, "I and the oil and use fresh and flavorful salad and bread for us. We use virgin oil just squeezed to cook. "Research shows that polyphenols can help keep your heart healthy. A study conducted on olive oil and its effect on the heart 200 healthy adult males aged between 20-60 years in six research centers in Spain, Denmark, Finland, Italy and Germany. In the long three weeks, the men are eating a tablespoon of the three types of olive oil (varying levels of fenolnya). Findings: the three types of olive oil increases the "good" cholesterol, lower total cholesterol and lowering triglyceride levels. The results prove that the polyphenols in monounsaturated fatty acids beneficial for HDL cholesterol and may reduce the risk of other heart problems.Saturated Fats to Avoid:According to the ADA, avoid saturated fats are found in the following foods:Beef animal foods, fat cattle, deer, lamb, pork, lard, poultry, butter, cream, milk, cheese, and other products made from whole milk.Plant foods coconut oil, palm oil, and oil palm trunks (often called a "tropical oils") and peanut butter.Olive Oil and Blood SugarSo, if olive oil can help reduce the risk of developing heart disease, what about diabetes, especially the tips 2 (strains not associated with insulin production, which can be controlled with lifestyle changes and medication, if necessary)? Yes, this golden oil can help you once again.Study shows that olive oil is used in the Mediterranean-style diet may help reduce the risk of metabolic syndrome-a collection of conditions that increase the likelihood of heart attack, stroke, and diabetes-an increasingly common syndrome among baby boomers, the generation born in the United States post-war World War II (1946-1964). If you have high blood sugar levels, this is a sign you may be suffering from diabetes type 2.A study conducted at one university hospital in Italy. People who suffer from metabolic syndrome (99 men and 81 women) followed the Mediterranean diet and training increase the intake of whole grains, fruits, vegetables, nuts, and olive oil them.The result: within two years, the researchers found that the Mediterranean diet group had gained weight, blood pressure and total cholesterol (while increasing the good HDL cholesterol), triglycerides and glucose and insulin levels. The researchers believe that the Mediterranean-style diet may be the key to fighting metabolic syndrome, an age-related problems that are now hitting many American households, the baby boomers and seniors.AHA recommends:• The reduced intake of saturated fat in the diet and the synthetic• Minimize your intake of foods and beverages that contain added sugar• Paying attention to physical activity and weight control• Eating a menu rich in vegetables, fruits, and food from the grain• Menu avoid tobacco• Maintain cholesterol levels, blood pressure and blood sugar levelsFats and Your HeartTrans fat is a hot topic because of the hydrogenated fats found in processed foods can harm your heart. According to the AHA, some researchers believe that these fats raise cholesterol levels, more violent than saturated fats. In addition, trans fats may also increase LDL cholesterol is "bad" and lower HDL "good" when used for cooking. You should replace these oils with healthy oils such olive oil. With the switch in a heart-healthy oils, you will lower your risk of heart disease high blood pressure, high cholesterol, and diabetes.AHA recommends you follow these tips.• If you are a healthy Americans over the age of 2 years, limit saturated fat intake to less than 7% of total caloric intake.• Limit the trans fat less than 1% of total calories.• Limit your total fat intake at the level of 25-35% of total calories.• The rest of your fat intake should come from monounsaturated fats such as vegetable oils and doubles, nuts, grains, and fish.In addition, if you know that your dentist can predict whether you are prone to heart disease? Poor dental care, according to medical experts, can be associated with heart muscle disease, stroke, and infection. So, putting olive oil in your daily menu, do not forget to keep an appointment with your dentist.In the meantime, watching the baby boonicrs and seniors trying to cope with the level of cholesterol, blood pressure, triglycerides, and blood sugar, let's review the olive oil and its potential to help you lose fat you do not want and keep your weight.Golden Secrets Keep in mind• Find the balance between omega-3 and omega-6, this will help you prevent heart disease.• Add more omega-3-eggs, fish, and olive oil in your diet to get essential fatty acids.• Avoid oil rich in omega-6 such as salad dressings and mayonnaise. Better to use red wine vinegar and olive oil.• If your cholesterol to 100 mg / dL, your diet to lower the fat intake of only 25-35% of total calories. Watch your intake of saturated fat and cholesterol in your diet.• To prevent or control diabetes type 2, cut the intake of saturated fats and foods with added sugar. In addition, berkeraslah exercise and watch your weight.• Avoid at all that trans fat is found in dry foods and processed. (Read the product label or ask restaurants that provide it: what oil they use.)• While olive oil may help lower blood pressure, do not forget to also avoid processed foods and put the fish and vegetables on your dinner table.

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