Olive Oil & Health

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Olive Oil & Health

 

 

Decreased Breast Cancer Risk Related

 

 

An analysis of the relationship between the risk of breast cancer

and olive oil, margarine and other foods was reported in the January

18th issue of the Journal of the National Cancer Institute. Women

with newly diagnosed breast cancer from four major hospitals in

Athens participated in the study.

 

The analysis found that vegetable and fruit consumption, along with

mincreased olive oil consumption were independently associated with

a reduced breast cancer risk.

 

Increased margarine intake, however, was associated with a higher

risk.

 

The study was based on data from 820 women with breast cancer and

1548 control women, and was one of the largest series examining the

role of diet in the etiology of breast cancer.

 

 

 

How olive oil prevents heart attacks

An exciting new study in the medical journal, Lancet, showed that

eating omega-3 unsaturated fats, that are found in fish and olive

oil helps prevent heart attacks.

 

We know that a diet rich in fruits and vegetables and very low in

fat helps to prevent heart attacks. This study compared two group of

men who had heart attacks; both ate a lot of fruits and vegetables,

but one ate more olive oil, a rich source of omega-3 unsaturated

fat. The omega- 3 group had far fewer second heart attacks.

 

The only other dietary factor that has been shown to help prevent

second heart attacks is fish oil.

 

Diets recommended by the American Heart Association and prescribed

by most physicians to people who have had heart attacks do not lower

cholesterol significantly or prevent heart attacks. The authors feel

that fish and olive oils contain omega-3 unsaturated fatty acids and

that it is the omega-3s that help to prevent second heart attacks.

 

However, the omega-3 fatty acids did not raise blood levels of the

good HDL level or lower blood levels of the bad LDL cholesterol.

 

The most likely explanation for omega-3 fatty acids preventing heart

attacks is that they prevent clotting and oxidation of LDL

cholesterol.

 

There are two steps to a heart attack.

 

First you lay down fatty plaques in arteries and second a clot

completely obstructs the flow of blood.

 

Omega- 3's help to prevent clotting.

 

Before the bad LDL cholesterol can form plaques in arteries, it must

first be converted to oxidized LDL. LDL made from omega-3 oils are

far more resistant to oxidation.

 

 

 

Energy needs:

15-20% proteins, preferably of plant origin

20-25 % lipids, favoring olive oil for its optimum balance of

saturated, monounsaturated and polyunsaturated fatty acids;

60% carbohydrates, pasta, whole grain breads and cereals

 

 

To be avoided:

alcoholic beverages: aperitifs and liquor in general

stuffed pasta: tortellini, cannelloni, lasagna

fatty meats: pork, brains, duck

sausages and salami

fatty cheeses

lard

dried and candied fruit.

 

 

Eating during Old Age

After the age of 60 caloric requirements tend to decrease, while the

quality of nutrients must, on the contrary, increase.

Physiologically the body undergoes changes due to aging: the mass of

bone and muscle diminishes, the liver decreases in weight, body fat

tends to increase.

 

Eating during this stage of life is tied to various factors:

environment, solitude, physical activity, mental condition, social

status, money, the ability to chew.

 

Persons not particularly attracted by food will choose, whenever

possible, those that are complete and compatible with their needs.

Elderly persons have caloric needs that are lower than those of

youngsters and younger adults. A well-balanced diet for elderly

persons will contain 25% of calories from fats, above all

monounsaturated, to reduce cholesterol as much as possible.

 

 

Olive Oil in old age:

Elderly persons may also experience lack of appetite, difficult

digestion, bad absorption of vitamins and minerals, constipation.

 

In each of these situations olive oil is the ideal fat. It is highly

digestible, has a mild laxative effect, whets the appetite, contains

a good quantity of essential fatty acids, aids the absorption of

vitamins.

 

 

 

Nutritional Suggestions

A great many nutritionists advise the following regimen for the

elderly:

 

 

include in the daily diet between 80 to 120 gr (2.8-4.2 oz) of plant

proteins, from organic eggs/wild fish and the organic yogurt/cheese

groups;

 

limit the use of cooked animal fats and complicated sauces; use

olive oil for its easier digestibility and for its antioxidants;

 

include fruits and vegetables in the diet, to assure adequate intake

of iron;

eat regularly, fresh vegetables and ripe fruit (kiwi, mango, citrus

fruits, pineapple,blueberries, etc.) rich in C and A vitamins;

 

use moderate amounts of salt, because sodium chloride quickens aging

of arteries and kidneys; limit the use of simple refined sugars;

 

drink at least 1-1.5 liters (1-1.5 qt.) of water a day, above all in

the morning, to help the kidneys with their function of purifying

the blood, etc.

 

eat every day whole grain breads and other complex carbohydrates,

also dried beans, lentils and legumes;

 

return to the habit of infancy, i.e. eat light, frequent meals,

without neglecting breakfast.

 

2,200 calories per day for robust pregnant women;

 

1,900 calories per day for women beginning pregnancy, at or near

ideal weight, or engaged in a moderately active occupation;

 

1,600 calories per day for pregnant women who must observe absolute

rest, or for those who have put on too much weight during the first

three months, or those who were markedly obese before pregnancy.