Main Characteristics of the Mediterranean Diet

Health Benefits of Olive Oil

Heart Disease     

Cancer      

Diabetes & Obesity

Gastrointestinal (GI) and Digestion

Osteoporosis, Arthritis, & Asthma 

Neurodegenerative Diseases

Anti-Aging

Olive oil Applied Topically

Mood and Well-Being  

Main Characteristics of the Mediterranean Diet:

The main objective is to stay away from saturated fat, processed food, and eat the proper amount of foods containing antioxidants, fiber, vitamins, minerals, protein, and healthy fats. People in the Mediterranean consume foods low in cholesterol, and take in unsaturated and omega fats. Limit intake of fast food and engage in physical activity on a regular basis to maintain a healthy weight and well-being.

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Health Benefits of Olive Oil

“Southern Europeans experience less heart disease, stomach and lung cancers, strokes, high blood pressure, diabetes, and obesity than other Western nations. This lower rate of chronic disease has been attributed to diet.”

Cold-pressed (cold extracted) unfiltered extra-virgin Greek olive oil has tremendous health benefits. Unfiltered olive oil retains the small particles of olive flesh that enhance flavor and provide nutrients. These nutrients and flavor are preserved because the oil is not chemically refined or heat-treated. There is no cholesterol, very little salt, and no carbohydrates in olive oil. Americans consume high levels of saturated fat, the leading cause of many diseases of the heart and circulatory system. Greeks consume a good amount of fat, but mostly from plant origin.  Rich in monounsaturated fat, vitamins (E, A, K), polyphenols, and other antioxidants, pure unfiltered olive oil provides health benefits ranging from disease prevention to anti-aging. 

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Heart Disease            
      
In the mid 1990s, the U.S. Food and Drug Administration confirmed that olive oil decreases the risk of coronary heart disease. Olive oil’s primary component is Oleic acid, a monounsaturated fatty acid. Research shows that consuming this healthy fat, along with antioxidants, reduces the risk of coronary heart disease. This combination lowers bad cholesterol (LDL) and raises good cholesterol (HDL), preventing the buildup of fatty plaque in the arteries. The anti-inflammatory, anti-clotting, and blood pressure lowering effects of olive oil all are beneficial in maintaining a healthy heart.

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Cancer   
                       
People who live in the Mediterranean countries have a lower incidence of cancer than Americans do because of the high levels of olive oil, fish, fresh fruits and vegetables in their diet. Studies have shown that the “good” fat and phenols in olive oil may help prevent colon, breast, skin, pancreatic, lung, and ovarian cancers. One study found that rats whose diets were supplemented with olive oil had less cancer-prone tissue and tumors than the rats consuming other oils.  Antioxidants in olive oil attack harmful molecules that can damage/alter cells and lead to cancer.  The unsaturated fat in the oil helps to kill off cancerous breast cells and to lower levels of the gene responsible for breast cancer. “Olive oil from the Lakonia region is extracted primarily from the Koroneiki olive variety which has one of the highest levels of polyphenols, the antioxidant that prevents the development of cancer.”

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Diabetes & Obesity  
             
A diet high in monounsaturated fat and low in carbohydrates enables you to maintain a lower weight than a high-carbohydrate high fat diet. Pure olive oil helps to keep triglyceride levels low, improves insulin sensitivity, lowers blood sugar, and prevents fat buildup around the abdomen. The monounsaturated fats in the olive oil help increase the breakdown of body fat.

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Gastrointestinal (GI) and Digestion 
    
Olive oil polyphenols help to free the digestive system from many pathogens found in foods. These antioxidants also slow down the digestive system’s acid production, lowering the chances of developing ulcers and other GI problems. Sitosterol, found in olive oil, lowers the absorption of cholesterol in the small intestine and stimulates the absorption of magnesium, iron and calcium. Olive oil aids digestion, relieves constipation, protects the intestinal tract and improves bile and liver functions. It lowers the chance of developing gallstone by cleansing the gall bladder.

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Osteoporosis, Arthritis, & Asthma

Olive oil’s abundance of polyphenols helps improve the body’s ability to absorb calcium and form bone. This provides lifelong benefits from the growing child to preventing osteoporosis in older adults. Olive oil also has natural anti-inflammatory properties due to its oleocanthal content, a natural NSAID (non-steroidal anti-inflammatory agent). The anti-inflammatory effects reduce the severity of arthritis, a disease characterized by joint inflammation. The same holds true for the inflammatory related breathing difficulty of asthma.

Olive oil is a natural painkiller. Its natural anti-inflammatory properties provide slight pain relief without any of the negative side effects attributed to ibuprofen or aspirin.  Consequently, there is no upset stomach, intestinal bleeding, or damage to kidneys, which are all possible effects from use of many over-the-counter and prescription medications.

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Neurodegenerative Diseases      

According to a study published in the “Journal of Agricultural and Food Chemistry”, olive oil may provide protection against neurodegenerative diseases such as Alzheimer’s, Parkinson’s, dementia, and narcolepsy. Once again, it is the blend of polyphenols, with their powerful antioxidant properties and the monounsaturated fat that help prevent deterioration and oxidation of cells. 

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Anti-Aging
                    
Oleocanthal, a natural compound found in olive oil, has anti-inflammation and antioxidant properties. It is responsible for inhibiting COX, an enzyme that causes inflammation and pain. Antioxidants rid the body of free radicals -- molecules that cause cellular damage, keeping your body healthier, inside and out. With the oil’s anti-inflammatory properties cell membranes are more fluid, facilitating the transport of healthy nutrients into the cells and flushing out waste products. By decreasing inflammation, the body maintains better health and function.  Furthermore, the natural compound squalene is abundant in olive oils, which reduces the risk of skin cancer. It helps to prevent wrinkles, promotes healing, and improves cardiovascular and immune function.  Aging and sickness are reduced by consuming olive oil!

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Olive oil Applied Topically

You can use it on your feet, hair, nails, lips, and face.  While providing protection, it has other benefits for your skin, such as toning and moisturizing.  Consumption and application on the skin will help protect against harmful UV rays.  The nutrients, antioxidants and vitamins are water soluble and easily absorbed by the skin without clogging pores. Olive oil’s vitamin E is an antioxidant that helps keep your skin healthy and firm and maintains its elasticity. Applied to your hair and scalp, it stimulates circulation and conditions and shines your hair.

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Mood and Well-Being  
       
State of mind is affected by food choices. Nutrients in food affect brain chemicals that can alter your mood/emotional health. Studies show that omega fats can improve brain function and have a positive impact on mood and mental acuity. Foods that have high levels of monounsaturated fat, such as seeds, tuna, salmon, beans, nuts, and of course olive oil, help regulate mood. Don’t forget, our brains are made up of about 70 percent fat! A proper diet with regular exercise is the perfect recipe for optimal brain function, providing energy, alertness, and overall well-being.

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References:
. Southern Europeans, Diet of.  “Dietary Benefits, Deficits, and Changes”.  Advameg Inc  2008
<http://www.faqs.org/nutrition/Smi-Z/Southern-Europeans-Diet-of.html>
ii Olive Oil Selections. “Greek Olive Oil” <http://www.oliveoilselections.com/oliveoil/content/oil/index.stm> 2009
“Olive Oil and Health” Mediterraneandiet.gr.  2009  <http://www.mediterraneandiet.gr/oliveoilhealth.html>
“Olive Oils Health Benefits” Healing Daily. 2002  <http://www.healingdaily.com/detoxification-diet/olive-oil.htm>  
State of Victoria “Olive Oil” 2006<http://www.betterhealth.vic.gov.au/bhcv2/bhcsite.nsf>
Olive oil Health. 2009  <http://www.olivehealth.com>
Annals of Internal Medicine. “The Effect of Polyphenols in Olive Oil on Heart Disease Risk Factors” September 2006.  <http://www.annals.org/cgi/reprint/145/5/333.pdf>
Mediterranean Diet Pyramid. “The Mediterranean Diet” 1999-2008  <http://oldwayspt.org/med_diet.html>

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