Why A Quality Extra Virgin Olive Oil Can Help You Tackle LDL Cholesterol
Updated December 16th 2022
Extra Virgin Olive Oil And LDL Cholesterol
Summary
High cholesterol is when you have too much of a fatty substance called cholesterol in your blood.
There are two types of molecules called lipoproteins that carry cholesterol in the blood: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL is known as “bad” cholesterol, since having high levels of LDL can bring about plaque build-up in the arteries, which can result in heart disease and stroke.
HDL is known as “good” cholesterol; HDL (good) absorbs cholesterol and carries it to the liver where it is flushed from the body.
Two landmark clinical trials, one employing a cholesterol-lowering statin drug and reported a 30% mortality reduction, the second utilizing the Mediterranean diet and reported a 70% mortality reduction.
In clinical studies, improved HDL (good) function was more pronounced for participants taking a Mediterranean diet enriched with extra virgin olive oil.
Olive oil can help reduce cholesterol. If you are looking to decrease levels of LDL (bad) cholesterol in your arteries and arm yourself against heart disease, including a quality olive oil in your diet is a great place to start. By substituting saturated fats for healthier unsaturated fats and polyunsaturated fats (both present in extra virgin olive oil) you are contributing to a reduced risk of the health complications caused by high levels of LDL (bad) cholesterol.
Olive Oil: Why Choose It Over Other Saturated Fats?
By making a change from saturated fats, such as butter, lard or animal fats to extra virgin olive oil, which contains much higher levels of monounsaturated or polyunsaturated fats, you are helping to reduce the risk of high cholesterol affecting the function of your heart and arteries.
What is High Cholesterol?
High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It is mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families. You can lower your cholesterol by eating healthily and getting more exercise. Some people also need to take medicine. Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. High cholesterol does not cause symptoms. You can only find out if you have it from a blood test.
Cholesterol travels through the blood on proteins called “lipoproteins.” Two types of lipoproteins carry cholesterol throughout the body:
LDL (low-density lipoprotein), sometimes called “bad” cholesterol,makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
HDL (high-density lipoprotein), or “good” cholesterol,absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.
Can The Mediterranean Diet Help Reduce LDL Cholesterol?
Olive Oil And The Mediterranean Diet
Nearly twenty years ago two landmark randomized clinical trials appeared in The Lancet which forever changed the course of medicine for patients with coronary heart disease (CHD). The 4S study employed a cholesterol-lowering statin drug and reported a 30% mortality reduction. The Lyon Diet Heart Study utilized the Mediterranean diet and reported a 70% mortality reduction.
Subsequent studies of the Mediterranean diet have confirmed these findings and have also shown a reduced risk of cancer, diabetes, and Alzheimer’s disease. Subsequent statin studies have led the United States Food and Drug Administration to issue warnings regarding the increased risk of diabetes and decreased cognition with statin drugs. Paradoxically, statins have gone on to become a multi-billion dollar industry and the foundation of many cardiovascular disease prevention guidelines while the Mediterranean diet has often been ignored.
The authors of the study, Robert DuBroff and Michel de Lorgeril concluded “we believe this statin-centric cholesterol-lowering approach to preventing CHD may be misguided”. They further found.
The dramatic benefits of the Mediterranean diet are likely due to multiple mechanisms which do not directly involve cholesterol. Independent of cholesterol metabolism are the true fatal complications of coronary atherosclerosis – thrombotic coronary occlusion, acute myocardial ischemia, left ventricular dysfunction, and malignant arrhythmias.
The hemostatic system appears to be a principal modulator of atherosclerotic plaque formation and progression and the Mediterranean diet can favourably alter elements of the coagulation cascade. Plaque rupture and intra-plaque haemorrhage leads to progressive atherosclerosis, thrombosis causes acute coronary syndromes, and sudden cardiac death is the main cause of cardiac mortality.
At the genetic level large scale, genome-wide association studies have identified 46 loci directly linked to CHD, yet a majority of these loci have no apparent relation to cholesterol or traditional risk factors. Although we can’t change our genes, epigenetic studies have shown that the Mediterranean diet can favourably alter the expression of atherogenic genes, whereas a recent cholesterol-lowering statin trial failed to demonstrate a similar effect.
The Health Benefits Of Extra Virgin Olive Oil : A Further Study
Montserrat Fitó, Ph.D., is the senior author of research by the Cardiovascular Risk and Nutrition Research Group at the Hospital del Mar Medical Research Institute in Barcelona, Spain. Fitó and team’s findings were published in the American Heart Association’s journal Circulation.
There are two types of molecules called lipoproteins that carry cholesterol in the blood: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL is known as “bad” cholesterol, since having high levels of LDL can bring about plaque build-up in the arteries, which can result in heart disease and stroke. HDL is known as “good” cholesterol; HDL (good) absorbs cholesterol and carries it to the liver where it is flushed from the body. Having high levels of HDL (good) reduces heart disease and stroke.
The research team aimed to determine whether eating
a Mediterranean diet enriched with extra virgin olive oil or nuts over a long
period of time would improve the beneficial properties of HDL (good) cholesterol
in humans.
Fitó and collaborators randomly selected a total of
296 individuals who had a high risk of heart disease and were participating in
the Prevención con Dieta Mediterránea study. The participants had an average
age of 66 and were assigned to one of three diets for a year.
The first diet was a traditional Mediterranean diet
enriched with around 4 tablespoons of extra virgin olive oil per day. The
second, a traditional Mediterranean diet supplemented with a fistful of nuts
each day. The third diet was a healthful “control” diet that
contained a reduced amount of red meat, high-fat dairy products, processed
foods, and sweets.
Both Mediterranean diets emphasized the inclusion
of fruit, vegetables, legumes (such as beans, chickpeas, lentils, and whole
grains), and moderate amounts of fish and poultry.
Blood tests were conducted at the start and end of
the study to measure LDL (bad) and HDL (good) levels.
Extra Virgin olive oil-enriched Mediterranean diet enhanced HDL function
The researchers found that total and LDL (bad) cholesterol levels were only reduced in the healthful control diet. While none of the three diets significantly increased HDL (good) levels, the two Mediterranean diets improved HDL (good) function, and the improvement was more pronounced in the group enriched with extra virgin olive oil.
The Mediterranean diet enriched with extra virgin olive oil improved HDL (good) functions, such as reversing cholesterol transport, providing antioxidant protection, and enabling vasodilation.
Reverse cholesterol transport is the process in which HDL (good) removes it from plaque in the arteries and takes it to the liver. Antioxidant protection is the ability of HDL (good) to counteract the oxidation of LDL (bad). Oxidation of LDL (bad) triggers the development of plaque in the arteries.
Lastly, vasodilator capacity, which relaxes the
blood vessels, keeps them open, and keeps the blood flowing, is improved
by the Mediterranean diet with extra virgin olive oil.
Although the control diet was rich in fruits and
vegetables like the two Mediterranean diets, the diet was shown to have an
adverse impact on HDL’s (good) anti-inflammatory properties. This negative
impact was not observed in the Mediterranean diets. A reduction in HDL’s (good)
anti-inflammatory capacity is linked with a greater risk of heart disease.
“Following a Mediterranean diet rich in virgin olive oil could protect our cardiovascular health in several ways, including making our ‘good cholesterol’ work in a more complete way.”
Why Sending The Best Olive Oil This Year Is The Gift Of Wellness
The Gift Of Love With Olive Oil
If you’re looking for the perfect lifestyle gift this Christmas, look no further than a bottle of quality extra virgin olive oil. With products such as Morocco Gold developed and designed with attention to detail, a bottle of the best olive oil you can find truly is the ultimate gift of health and luxury.
Here are five reasons why a bottle of superior quality extra virgin olive oil makes the ideal present this holiday season:
1/ The health benefits of Extra virgin olive oil are abundant and constantly growing. Extra Virgin Olive Oil is packed with antioxidants and healthy fats, making it a great choice for anyone looking to improve their health. Hardly a month goes by without some new research to support the many health benefits of regular consumption of extra virgin olive oil. So, a bottle of single sourced, cold pressed extra virgin olive oil such as Morocco Gold is – quite literally – a gift of health for your nearest and dearest. You can’t argue with that now, can you?
2/ Extra Virgin Olive Oil is enormously versatile.
There is a reason that our jam packed recipe section online is overflowing with a dish for every diet or taste imaginable. And, whether your recipient is a budding chef or an experienced cook, they’ll be able to find lots of uses for their extra virgin olive oil. From dressing salads to roasting vegetables, it’s a kitchen essential. Extra virgin olive oil makes a great gift for the foodie in your life. For a truly unique present, look for extra virgin olive oil that has been infused with herbs or spices. You can also find extra virgin olive oil that has been flavored with citrus fruits or other flavors. There are endless possibilities when it comes to extra virgin olive oil, so get creative and enjoy the versatility of this healthy cooking ingredient.
3. It’s long-lasting (If you treat it well!) – A quality bottle of extra virgin olive oil will last for months, so your recipient can enjoy it long after Christmas is over. Although there are many factors which determine the shelf life of even the best extra virgin olive oil, the antioxidants which are present in the oil allow it to retain its high-quality even after many months of being bottled.
According to The Olive Oil Times, there are five keyways you can maximise the shelf life of your extra virgin olive oil. These are:
Avoid exposure to light
Choose the right packaging
Read the labels
Find the best-before date
Buy it fresh
If attention is given to all of the above factors, the best Extra Virgin Olive Oil can remain ‘extra virgin’ for up to two years after being packaged.
4. It looks stunning in a Christmas hamper – Just a quick glance at the packaging of some of the best olive oils on the market will tell you just how stunning these bottles look. The attention to design and quality ensures that the end result is a bottle that is a joy to receive and to place on show as the centrepiece of any holiday feast. There’s no other gift quite like extra virgin olive oil, making it a truly special present for someone special in your life.
5. Holiday season is a great time to enjoy a discount off the very best quality olive oil around. At Morocco Gold, we are offering a range of incentives right now to ensure you get the very best value for money with your purchase. As well as free delivery and our hugely popular refer a friend 15% discount, we are also offering a 16% discount when you buy 5 bottles and 2 bottles free when you buy 10.
So if you’re looking for a thoughtful, practical and unique gift this year, extra virgin olive oil is the perfect choice!
Examines why the monounsaturated fats in extra virgin olive oil deliver heart health benefits
Extra Virgin Olive Oil Good For The Heart
Summary
The Mediterranean diet, which has long been known for its health benefits, includes extra virgin olive oil (EVOO) as a key ingredient.
Extra virgin olive oil (EVOO) is a great source of monounsaturated fatty acid which has shown to help reduce the risk for heart disease and can help with HDL “good cholesterol” levels.
Saturated fats found in butter coconut oil and hydrogenated oils can increase your LDL “bad cholesterol” level in your blood stream.
Substituting unsaturated fats like those found in extra virgin olive oil (EVOO) for saturated fats could lower your chance of developing heart disease.
Studies have shown that people who live in countries that adopt the Mediterranean diet which is low in saturated fat and cholesterol have a lower incidence of cardiovascular disease.
Why Extra Virgin Olive Oil (EVOO) Contributes To Heart Health
The heart-healthy benefits of extra virgin olive oil have been known for centuries. The Mediterranean diet, which has long been known for its health benefits, includes extra virgin olive oil as a key ingredient. Extra virgin olive is high in oleic acid, a monounsaturated fat that has been shown to lower bad cholesterol levels and reduce inflammation. In addition, extra virgin olive oil contains antioxidants that help to protect the heart and blood vessels from damage.
Extra virgin olive oil is the best olive oil to consume. This is because it is made from the first cold pressing of olives and has not been exposed to high temperatures or chemicals during processing. As a result, it retains more of its beneficial nutrients.
“All oils are fats, and will have some composition of saturated fats, polyunsaturated fats, and monounsaturated fats. So, while one tablespoon of any oil will provide about 120 calories, the quality of these calories is not equal,” said Kary Woodruff, registered dietitian at the Salt Lake Intermountain LiVe Well Center.
“Some types of fats, for example, may increase our risk for heart disease, while others may provide a protective benefit,” Woodruff said.
Saturated fats can be found in butter coconut oil and hydrogenated oils. The fat can increase your LDL cholesterol level in your blood stream. Unsaturated fats, which olive oil has, can help with HDL “good cholesterol” levels.
Olive oil also helps with giving antioxidants that can protect red blood cells from damage – otherwise that damage could lead to heart disease, heart attacks and stroke.
Use Extra Virgin Olive Oil (EVOO) Instead of Saturated Fats for Heart Health
Eating better is an important part of preventing heart disease. That includes a diet rich in vegetables, fruits, legumes, nuts, whole grains, and fish. Current guidelines also suggest that substituting unsaturated fats—like those found in extra virgin olive oil—for saturated fats could lower your chance of developing heart disease.
Adding support to that recommendation, a newly published study tracking the diets of more than 90,000 U.S. adults over 24 years found that olive oil was associated with a lower risk of cardiovascular disease. The research, published in the Journal of the American College of Cardiology, also showed that using olive oil instead of margarine, butter, mayonnaise, or dairy fats could help lower risk of heart disease as well.
The analysis included 61,181 women from the Nurses’ Health Study and 31,797 men in the Health Professionals Follow-Up Study, both of which have tracked the health of U.S. professionals for several decades. Participants were free of heart disease at the start of each study. They completed dietary questionnaires every four years, and outcomes were tracked from 1990 through 2014.
Individuals who consumed more than half a tablespoon of olive oil per day had a 14% lower risk of cardiovascular disease and an 18% lower risk of coronary heart disease than those who didn’t. There was no link found between olive oil consumption and stroke risk. In the survey, people used olive oil in salad dressings, added it to bread or other food, or in baking or frying at home.
Also, using olive oil instead of 5 grams per day of margarine was associated with 6% lower risk of cardiovascular disease, and substituting the same amount of olive oil for dairy fat was associated with a 5% lower risk of cardiovascular disease.
Another element of the study examined biomarkers in blood samples. Higher olive oil consumption was associated with higher levels of high-density lipoprotein—the good—cholesterol.
“The present work generates new evidence suggesting that replacement of more saturated fats, such as butter and margarine, with healthy plant-based fats, like olive oil, is beneficial for the primary prevention of CVD,” the authors write. However, they note that margarine used to contain substantial amounts of trans fats, which has changed. Trans fats have been shown to be harmful and increase risk of heart disease. The U.S. Food and Drug Administration ban on trans fats took effect in 2018.
Extra virgin olive oil may have some properties that help lower the risk of stroke, according to the authors. It would be worthwhile for follow-up research to examine the associations of specific types of olive oil consumption.
How the Mediterranean Diet May Reduce Your Risk of Heart Disease
The Mediterranean diet is based on the healthy eating habits of people living in countries bordering the Mediterranean Sea, which is where this diet gets its name. These countries include Greece, Italy, Spain, and France. People in these countries mostly eat plant-based foods, choose healthier fat sources like olive oil, consume less salt, and prefer fish and poultry for their protein instead of red meat.
The principles are based on the analysis of Ancel Keys, PhD. Dr. Keys is known for his researched on the relationship between diet and cardiovascular disease. By analyzing the diet and the health data from more than 12,000 men from different countries, Dr. Keys concluded that there is a correlation between a diet that’s high in saturated fat and cholesterol, and the development of cardiovascular disease. He also observed that people who live in countries where diets are low in saturated fat and cholesterol have a lower incidence of cardiovascular disease.
Benefits of the Mediterranean Diet
Fruits and vegetables make up the majority of the Mediterranean diet. They are high in dietary fiber and flavonoids, which decrease the risk of heart disease and stroke because of their anti-inflammatory properties. Aside from heart disease, the Mediterranean diet can also provide protection against type-2 diabetes, since fiber-rich foods help to slow down digestion and prevent sudden surges of blood sugar.
If you are older than 40 and are interested in improving how you eat, this diet may have additional benefits. Studies show that adherence to this type of diet helps to reduce the risk of Alzheimer’s disease and cognitive declines, which can occur as people get older.
Mediterranean Diet: The Basics
Despite what many diet gurus will tell you, there is no “right way” to do the Mediterranean diet. As long as you stick with the guiding principles, you still can reap the benefits regardless of how you do it. The basic components of the Mediterranean diet include the following:
The majority of the foods in the Mediterranean diet comes from plants. These include fruits, vegetables, seeds, nuts, whole grains, herbs, spices, and olive oil. Daily servings of these foods are recommended.
The Mediterranean diet focuses on lean sources of protein, including fish and poultry. Fish, which is high in omega-3 fatty acids, is the main source of animal protein in the diet. Some of the best options include lake trout, albacore tuna, salmon, and sardines. A serving of fish twice a week is strongly recommended.
Eggs, chicken, low-fat dairy, and cheese can be consumed in small portions a few times each week. Poultry and red meat should be limited to occasional servings of three ounces or less, which are about the size of the palm of your hand.
Unlike most eating plans, the Mediterranean diet isn’t restrictive and regimented. This means you can still indulge in sweets and alcohol from time to time, though as with all things in life, moderation should be practiced. Sweets should come in small, manageable portions, just enough to satisfy the sweet tooth. As for alcohol, it is recommended that women should limit their intake to one drink per day and men shouldn’t have more than two drinks a day.
What Is Brain Fog And Can Extra Virgin Olive Oil Really Help?
Have you ever felt like your brain was in a fog, struggling to focus and remember even basic details? You’re not alone – brain fog is a common complaint, but there may be something simple you can do to help reduce it. Extra virgin olive oil has been shown in studies to support brain health and function.
At Morrocco Gold, we are always exploring new research that proves how effective extra virgin olive oil can be for increasing your health and wellbeing.
The antioxidants and healthy fats in this staple of the Mediterranean diet not only support heart health, help you maintain a healthy weight and reduce risk of a range of chronic illnesses but may also promote clearer thinking. In this post, we’ll explore some recent science behind extra virgin olive oil’s benefits for brain health and reducing brain fog.
How Polyphenols In Extra Virgin Olive Oil Can Support Brain Health.
Extra Virgin Olive Oil has long been lauded for its health benefits, and recent research has shown that it can also help to prevent brain fog. Extra virgin olive oil is rich in polyphenols, a type of antioxidant that has been shown to protect the brain from damage. In addition, olive oil can help to improve blood flow to the brain, which is essential for concentration and focus. Olive oil is also a good source of healthy fats, which are essential for building cell membranes and maintaining brain function. As a result, including olive oil in your diet can help to keep your mind sharp and prevent brain fog.
According to nutritionist, Faye James, Olive Oil is right up there as one of the six best foods to stave off brain fog at work.
Faye says: the key [to optimal brain function at work] is filling your plate with nutrient dense, brain enriching foods so in the long run you stay on form throughout the day without your performance waning.
She reminds us that:
Olive oil is full of healthy fats and vitamin E and has plenty of anti inflammatory benefits. One study found that regular consumption of olive oil helps fight free radicals in the brain and body, ensuring you have plentiful clarity and energy throughout the day. I like to have a bottle of extra virgin olive oil at hand which I drizzle onto salads, poached eggs, avo on toast and soup. Cold pressed EVOO is best used as it has all its health benefits preserved.
Faye James
The other great foods to prevent brain fog at work on Faye’s list are:
Extra Virgin Olive Oil And Brain Health: The Science Behind It All
Extra virgin olive oil has long been prized by Mediterranean cultures for its culinary and health benefits. As a regular part of the Greek, Italian and Spanish diets, research has consistently shown that high quality extra virgin olive oil has anti-inflammatory properties that may protect against disease and help promote longevity.
However, newer studies are also discovering extra virgin olive oil’s potential in supporting brain health and cognitive function as we age. There is compelling research looking at the links between consuming extra virgin olive oil’s heart-healthy monounsaturated fats and protecting against cognitive decline, Alzheimer’s disease and dementia.
According to a study conducted at Temple University, consumption of extra virgin olive oil may protect memory and learning ability and reduce the formation of amyloid-beta plaques and neurofibrillary tangles in the brain.
Researchers at Temple University also identified the mechanisms underlying the protective effects of extra-virgin olive oil. “We found that olive oil reduces brain inflammation but most importantly activates a process known as autophagy,” explained senior investigator Domenico Praticò, MD, Professor in the Departments of Pharmacology and Microbiology and the Center for Translational Medicine at LKSOM. Autophagy is the process by which cells break down and clear out intracellular debris and toxins, such as amyloid plaques and tau tangles.
“Brain cells from mice fed diets enriched with extra-virgin olive oil had higher levels of autophagy and reduced levels of amyloid plaques and phosphorylated tau,” Dr. Praticò said. The latter substance, phosphorylated tau, is responsible for neurofibrillary tangles, which are suspected of contributing to the nerve cell dysfunction in the brain that is responsible for Alzheimer’s memory symptoms.
Morocco Gold Extra Virgin Olive Oil And Brain Health Benefits
The link between extra virgin olive oil and improved brain health is something we have studied and shared with you online at length. It can be broken down in to a number of key areas.
The Mediterranean Diet And Short Term Memory Function As reported in TheBeet.com, the study suggested that any amount of meat avoidance may help, with researchers finding that pescatarians, vegetarians, and vegans all exhibited better memory than regular meat-eaters.
Don’t Run Out Of Steam At Work: Load Up On Olive Oil!
Extra virgin olive oil is a great choice to protect your brain health and prevent brain fog. The antioxidants in the oil help to scavenge harmful toxins and free radicals, which can damage cells in the brain. Not only does this help keep your brain functioning at its best, but it may also reduce your risk of developing neurodegenerative diseases like Alzheimer’s or Parkinson’s. Adding extra virgin olive oil to your diet is an easy way to improve your cognitive function and keep your mind clear.
Put Nutrition At The Healthy Heart Of Your Wellness Agenda
Wellness With Extra Virgin Olive Oil
National wellness month in August is a great time to focus on good nutrition and making healthy choices and including the best extra virgin olive oil in your diet is a great way to start. One simple way to do this is by incorporating extra virgin olive oil into your diet. This delicious oil is packed with nutrients and offers a host of health benefits. For example, it can help to reduce inflammation, lower cholesterol levels, and improve blood sugar control. What’s more, extra virgin olive oil is a great source of antioxidants, which are important for protecting the body against disease. So make the most of national wellness month by adding some extra virgin olive oil to your meals!
Why Celebrate National Wellness Month?
Did you know that focusing on your own self-care and wellness helps manage stress and promotes happiness? Whether you challenge yourself to a new fitness regime or book yourself in for a spa treatment, making even small changes can have a positive impact on your health.
There are numerous ways to make those small changes, too.
Add more fruits and vegetables to your meals with a diet such as The Mediterranean Diet.
Increase your water intake.
Monitor your sleep and make adjustments for better sleep habits
Join a yoga, walking, or aerobics class.
Learn to meditate.
The Mediterranean Diet For Wellness: Tell Me More!
According to a fascinating article from Everydayhealth.com, there are eight scientific health benefits of The Mediterranean Diet. So what are the hard facts?
The Mediterranean Diet May Reduce Your Risk of Heart Disease
A Mediterranean Diet May Reduce Women’s Risk of Stroke
Depression is a serious mood disorder that can significantly impact a person’s quality of life. According to the National Institute of Mental Health, an estimated 16 million adults in the United States experience depression each year. While there are many factors that can contribute to depression, research has shown that diet can play a role. In particular, the Mediterranean diet has been linked to a reduced risk of depression.
While more research is needed to confirm the link between the Mediterranean diet and depression, there is evidence to suggest that this way of eating may be beneficial for mental health.
Wellness And Nutrition: What The Scientists Say
These are some seriously impressive claims and full details of the science behind each health benefit can be found at Everydayhealth.com
Jo Ann Carson, PhD, a former professor of clinical nutrition at UT Southwestern Medical Center in Dallas and a former chair of the nutrition committee for the American Heart Association puts the science in to a wider context:
“Whether you’re thinking of diabetes or cancer or heart disease, we want people to be at a healthy weight and not to be gaining weight unnecessarily. As you’re following the Mediterranean pattern, make sure that you’re doing it in a way that helps you control calories, which is very doable,” she says.
Jo Ann Carson, PhD
This well-rounded approach to good nutrition emphasizes fruits, vegetables, whole grains, legumes, and nuts. It also allows for moderate amounts of dairy, lean protein, and red wine. One of the key components of the Mediterranean diet is extra virgin olive oil. This healthy fat has been shown to lower blood pressure and LDL cholesterol levels. It can also reduce the risk of stroke and heart disease. In addition, olive oil is a great source of antioxidants and vitamins E and K. So next time you’re looking for a way to improve your health, consider giving the Mediterranean diet a try.
Extra Virgin Olive oil is well known for its many health benefits, and there is a wealth of evidence to show this most versatile of foods can help reduce chronic illnesses like heart disease, stroke and diabetes.
For centuries, we’ve known that high quality extra virgin olive oil is good for your health and wellbeing and has been lauded across many cultures.
The difference now is – following extensive scientific research, we now know exactly what is in high-quality olive oils that are so good for you – it’s antioxidant polyphenols.
Morocco Gold is an exceptionally high-quality extra virgin olive oil from a unique new source, a raised valley in the foothills of the Atlas mountains that creates its own micro-climate, geology and soil nutrients, providing the perfect conditions for the Picholine Marocaine, the only type of olive used in Morocco Gold.
Using only traditional, sustainable growing and harvesting methods, oil from this olive is recognized for its longevity. What makes it so special, however, is it is teeming with health-enhancing polyphenols, the antioxidants that provide protection against a wide range of chronic diseases. This makes Morocco Gold particularly attractive to health-conscious food lovers – worldwide.
There is now extensive research that shows the positive impact of polyphenols in high-quality extra virgin olive oil on a range of chronic illnesses. New research into COVID-19 is also now demonstrating that these same chronic conditions affect a vital part of our cardiovascular system known as the endothelium. This makes sufferers of chronic conditions much more susceptible to COVID-19 and the effects of long COVID.
Research into diet has now also demonstrated that followers of a Mediterranean diet, with extra virgin olive oil as a key constituent can have a marked positive effect on Covid symptoms.
Morocco Gold is on a mission to:
Re-establish extra virgin olive oil as a healthy diet/lifestyle choice
Show health and wellness-conscious people on how this incredibly simple diet/lifestyle choice – inclusion of a high-quality extra virgin olive oil – can have a profound impact on their health and wellbeing
Show how extra virgin olive fits into a wider wellness lifestyle
2/ The Prevalence Of Chronic Illnesses
In 2016, the Milken Institute reported that the total cost for direct healthcare for chronic illnesses in the USA totalled $1.1trillion, the equivalent of 5.8% of the USA’s GDP.
(The Milken Institute is an independent economic think tank based in Santa Monica, California. It publishes research and hosts conferences that apply market-based principles and financial innovations to social issues in the US and internationally).
Total Direct Costs Of Chronic Diseases In The U.S, 2016 ($billions)
The most expensive in terms of direct health care costs are:
Cardiovascular diseases $294.3Bn
Diabetes $189.6Bn
Alzheimer’s $185.9Bn
Osteoarthritis $115.5Bn
The most common chronic health conditions were:
Dyslipidemia (cholesterol imbalance) affecting 94.7m people
Hypertension, a main contributor to heart disease and stroke affecting 78.6m people
Osteoarthritis, affecting 55.7m people
Type-2 diabetes, affecting 26.7m people
Coronary heart disease and heart failure, 23.3m people
When the total indirect cost of lost economic productivity are included, the total cost of chronic disease rises to a staggering $3.7trillio, the equivalent of 19.6% of USA GDP.
Total Costs Of Chronic Diseases In The U.S, 2016
The report went on to project the cost of these chronic illnesses is set to rise and that by 2030 an estimated 83.4m people will be suffering from 3 or more chronic illnesses compared with 30.8m in 2015.
3/ Risk Factors For Chronic Diseases
The report also highlighted obesity and being overweight as the single greatest risk factor contributing to the burden of chronic diseases. In 2016, being overweight and obesity accounted for 47.1% of the total cost of chronic illnesses in the US, $480.7Bn of direct costs and $1.24 Trillion in indirect costs related to lost productivity.
The following illustrates the rate of increase in obesity in the US.
4/ The Role Of Extra Virgin Olive Oil In Combating Chronic Illnesses
Extra virgin olive oil, sunflower oil and canola oil are high in monounsaturated fat (the healthy-for-you kind of fat). So what would put extra virgin olive oil above the others if their fat make-up so similar? It’s not just about the kind of fat molecules that they are made up of. Extra virgin olive oil has some extra magic. The biggest thing that makes extra virgin olive oil so healthy is its unique disease-fighting component.
Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the phytonutrient composition of olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols. The amount of polyphenols found in extra virgin olive oil is truly amazing!
What Are Polyphenols?
Polyphenols are a group of over 500 phytochemicals, which are naturally occurring micronutrients in plants. These compounds give a plant its colour and can help to protect it from various dangers. When you eat plants with polyphenols, you reap the health benefits as well.
Polyphenols In Extra Virgin Olive Oil
Polyphenols are a key component in extra virgin olive oil and are considered to be one of the best health enhancing benefits within the oil. Many of the fruits and vegetables we consume contain large numbers of compounds critical for life. One such type of compound is known as antioxidants. Polyphenols are powerful antioxidants.
So how do antioxidants fit into the grand scheme of our bodies and our health? Antioxidants are chemicals known to be ‘molecular scavengers’ that help neutralize oxygen free radicals, thus preventing oxidative stress from occurring. There are hundreds of known antioxidants, some of which we consume in our daily diets:
Vitamin A
Vitamin C
Vitamin E
Selenium
Manganese
Carotenoids
And….POLYPHENOLS?
It’s also thought that polyphenols contribute to keep the body being in an anti-inflammatory state. This is also associated with a lower risk of several chronic diseases.
5/ The Additional Challenge Of Covid 19
As if combatting chronic illnesses were not challenging enough, the financial impact of the covid-19 pandemic has been huge. Official figures show that, globally, the covid-19 pandemic has so far claimed 5.8 million lives. But this is highly likely to be an underestimate, and some models indicate that the true excess death toll could be between 12 and 22 million.
Other costs of covid-19 include disruption to millions of children’s education, lost earnings, unemployment, and lost economic output. The public finance cost of covid-19 has also been enormous.
As the COVID-19 pandemic has spread around the globe and we learn more about this disease, what is becoming clearer is that elderly people and those with pre-existing chronic conditions including cardiovascular disease, cancer, hypertension, respiratory conditions and diabetes appear to be at a higher risk of developing complications and are at high risk, both of the disease itself, plus the effects of long-Covid.
6/ What We Now Know About Covid-19
All the major chronic medical condition that are simultaneously present in patients increase the risk for severe SARS-CoV-2 infection and severe COVID-19. This includes old age, obesity, diabetes, hypertension, respiratory disease, compromised immune system, coronary artery disease or heart failure. All of these chronic conditions are associated with a dysfunctional endothelium.
The endothelium is a monolayer of cells constituting the inner lining of arteries, veins, and capillaries throughout the circulatory system. Under normal conditions, it forms a semi-permeable barrier that prevents leaking of excessive plasma fluid and regulates selective delivery of nutrients and hormones to underlying tissues.
Once considered a mere physical barrier between circulating blood components and underlying tissues, the endothelium is now recognized as an important modulator of vascular function. With the growing understanding of endothelial mediators and their role, it has become increasingly clear that endothelial abnormalities may represent an early sign not only of hemodynamic diseases, but also of metabolic disturbances.
7/ The Endothelium, Blood Vessels, and Endothelial Cells
Almost all tissues depend on a blood supply, and the blood supply depends on endothelial cells which form the linings of the blood vessels. They control the flow of substances and fluid into and out of a tissue. An impaired function can lead to serious health issues throughout the body. Endothelial cells line blood vessels and lymphatic vessels, they are found exclusively in vascularized tissue.
Endothelial cells have a remarkable capacity to adjust their number and arrangement to suit local requirements. They create an adaptable life-support system, extending by cell migration into almost every region of the body.
Endothelial Cells
Endothelial cells are nearly ubiquitous throughout the body. If it were not for endothelial cells extending and remodelling the network of blood vessels, tissue growth and repair would be impossible.
8/ What Causes Endothelial Cell Dysfunction
The following are the main factors that impact endothelial cell dysfunction. Of all the risk factors, only one is non-modifiable, that is the natural progression towards old age. All other risk factors are modifiable.
Aging
Aging is one of the main risk factors for dysfunction of both endothelial and vascular smooth muscle cells. Endothelial cell injury is normally mitigated by endogenous reparative processes mediated by bone marrow-derived endothelial progenitor cells (EPC). Overtime, the endothelium ability to regenerate itself tends to decrease, partly as a consequence of reduced EPC availability and/or mobilization.
Even in the absence of specific risk factors, senescence (deterioration with age) is accompanied by several structural and functional changes occurring throughout the entire vascular system and contributing to alter endothelial barrier integrity. Moreover, the aging process may damage the balance between vasodilator and vasoconstrictor substances produced by the endothelium.
Oxidative Stress
Oxidation is a natural process our cells use to create energy from the oxygen we inhale. As energy is being produced in our cells, some oxygen molecules, known as oxygen free radicals or reactive oxygen species (ROS) are produced as a by-product of these processes. An excess of ROS can damage your cells and DNA when in high concentration.
Continuous damage by ROS, most often termed oxidative stress, can lead to various conditions including:
Various forms of cancer
Cardiovascular disease
Diabetes
Osteoporosis
Alzheimer’s Disease
Dementia
Wrinkles associated with age
Reactive oxygen species (ROS) are produced in a limited amount in endothelial cells under normal physiological conditions. The balance between oxidant and antioxidant processes regulates the amount of ROS generated by endothelial cells.
Oxidative stress may be generated by several pathological conditions, such as; Dyslipidemia, Smoking, Hypertension, Diabetes and Advanced Glycation End Products (AGEs). All these factors are able to produce ROS. Increased ROS generation decreases the ability of free radical scavengers and increases the susceptibility to free radical damage to the endothelium.
Dyslipidemia : Cholesterol Imbalance
High levels of low-density lipoprotein (LDL – or ‘bad’ cholesterol) or low levels of high-density lipoprotein (HDL – or ‘good’ cholesterol). Oxidized low-density lipoprotein (Ox-LDL) can induce endothelial dysfunction by several mechanisms including: binding to scavenger receptors such as receptor-A1, -A2, and lectin-like oxidized low-density lipoprotein receptor (SR-A1, SR-A2, and LOX-1); upregulating the expression of its own receptor LOX-1 on endothelial cells and activating endothelial cells; promoting the growth and migration of smooth muscle cells, monocytes/macrophages and fibroblasts; and leading to oxidative stress through the generation of excessive ROS amounts.
Smoking
Exposure to cigarette smoke increases the rate of cardiovascular diseases by inducing morphological alterations and functional exchanges in endothelial and smooth muscle cells. Smoking causes a progressive downregulation of the endothelial functions, leading to adhesion of platelets and leukocytes and promoting thrombosis.
Hypertension
Studies have shown that in patients with essential hypertension, the decreased bioavailability in endothelial cells results from increased oxidative stress and subsequent activation of signalling pathways related to inflammation and contraction in vascular smooth muscle cells.
Advanced Glycation End Products (AGEs)
Advanced glycation end products are modifications of proteins or lipids that become nonenzymatically glycated and oxidized after contact with aldose sugars. AGEs are compounds formed in the body fat and protein combine with sugar. When they accumulate in high levels they unleash the risk of many diseases including diabetes, heart disease, kidney failure and Alzheimers. Advanced Glycation End Products (AGEs) – Healthline
Chronic exposure to high AGE-rich diets can lead to and/or accelerate endothelial dysfunction and vascular disease over time.
Endothelial dysfunction represents an early, pivotal, and common denominator of vascular and metabolic diseases, including obesity and diabetes, both of which are major risk factors for severe COVID-19 infection.
In patients with type 2 diabetes, a high-AGE meal induces a more pronounced acute impairment of vascular function than does an otherwise identical low-AGE meal.
Obesity
The obesity condition is associated with worsening of the microvascular endothelial function as shown by flow-mediated dilation in the brachial arteries of obese individuals. Obese individuals are highly susceptible to severe SARS-CoV-2 infection and severe COVID-19 development through several mechanisms including chronic inflammation, endothelium imbalance, dysregulated immune response, metabolic dysfunction, and dysfunctional mesenchymal stem cells/adipose-derived mesenchymal stem cell.
9/ How The Immune System Fights Back
Emerging scientific knowledge research suggests that Covid-19 attacks the body by causing inflammation and oxidative stress in the endothelial cells.
Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses.
Although cytokines are an important component of our immune system, too many of these can lead to what is known as a ‘cytokine storm’. This is essentially an overreaction of our immune system which can have a seriously detrimental impact on COVID-19 sufferers and, in some cases, lead to fatality. This is because cytokine storms reduce the amount of oxygen circulating in our blood, causing fluid build-up in the lungs and lead to life-threatening breathing difficulties.
10/ Polyphenols In Morocco Gold Extra Virgin Olive Oil
The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroire of the growing region and thirdly the actual time in the growing season that the crop is harvested.
Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold. Oil from this variety is renowned for it’s high polyphenol count, oxidative stability and longevity.
Our olives are grown in a valley that is about 2,000 feet above sea level. This helps to create the additional climatic challenges that encourage polyphenol uptake within the olive tree. It is also an area with naturally occurring high phenols in the soil itself.
In soils, phenols are released over extended period of time from decomposing plant materials. This causes complex organic compounds to be slowly oxidized or to break down into simpler forms of sugars, amino sugars, aliphatic and phenolic organic acids. These are further transformed into microbial biomass or are reorganized, and further oxidized, into humic assemblages (fulvic and humic acids), which bind to clay minerals.
There has been a long debate about the ability of plants to uptake humic substances through their root systems and to metabolize them. There is now a consensus about how humus plays a hormonal role rather than simply a nutritional role in plant physiology. Olive trees grown in ‘challenging’ conditions encourage the uptake of naturally occurring phenols in the soil. This in turn aids the circulatory system within the olive tree, with the phenols eventually finding their way to the olive fruit itself.
Thirdly, our olives are picked when the fruit is young and green. As the olives age on the tree, the colour of the olive changes to red and then black, the size of the olive increases thus producing more oil, but the polyphenol level decreases. There is a great deal of expertise within the farming community where we source our oil to ensure that the harvest is collected at the optimum time to maximise the polyphenol level.
The Polyphenols Present In Morocco Gold Extra Virgin Olive Oil
We are delighted to say that this year’s harvest continues to provide a low acidity level of 0.28% together with the continuing highest level of polyphenols seen in our extra virgin olive oil. To find out more about these the polyphenols in our extra virgin olive oil and their related health benefits – follow the links below.
Polyphenol content in Morocco Gold Extra Virgin Olive Oil
The following illustrates the range of chronic conditions where research into these polyphenols oil has demonstrated positive effects.
Health Benefits And Polyphenols
In fact the European Food Safety Authority has now approved health claims for extra virgin olive oils with polyphenol content of more than 250mg / kg. Morocco Gold contains polyphenols well above this level.
11/ Olive Oil and Endothelial Function
Olive oil is to the Mediterranean diet what soybean is to the Japanese diet. It is omnipresent in meals and consumed in high amounts. The oil contains several bioactive compounds including oleic acid, oleanolic acid, oleuropein, oleocanthal, taxifolin, hydroxytyrosol, homovanillyl alcohol, caffeic and ferulic acid.
Several in vivo studies involving small and large numbers of participants have investigated the health benefits of olive oil, and several of these studies have confirmed the beneficial effects of consuming olive oil.
In a study at Mayo Clinic, designed to investigate the long-term effect of olive oil and/or green tea supplementation on endothelial function, participants (n = 82 started and n = 52 completed the study) with early atherosclerosis and presence of endothelial dysfunction (EndoPAT score < 2.0) were randomized to receive 30 mL of polyphenol-rich olive oil alone or in association with green tea EGCG for 4 months.
To determine the effect of olive oil or olive oil and EGCG on endothelial function, Endo-PAT and inflammatory biomarkers including hsCRP, IL-6, sICAM-1 and sVCAM-1, and oxidative stress biomarkers including oxLDL and 8-isoprostane, were measured in the 52 patients who completed this study. The results showed that the consumption of olive oil alone significantly improved endothelial function in patients with low to intermediate risk of atherosclerosis, with no additional beneficial effects associated with EGCG.
Several olive oil constituents have potent anti-inflammatory activities and can restrict the progression of various inflammation-linked diseases ranging from endothelial dysfunction to arthritis, cancer, and the severity of COVID-19.
12/ What Is Long COVID?
While most people recover quickly from coronavirus, some people may have ongoing symptoms. These can last for a few weeks or longer. This has been referred to as long COVID. These symptoms are not limited to people who were seriously unwell or hospitalised with coronavirus.
Most people’s symptoms of coronavirus get better within 4 weeks. But for some people, symptoms can last longer, or new ones can develop. Symptoms can also change over time and can affect anywhere in the body.
Healthcare professionals may refer to long COVID as: ongoing symptomatic COVID-19 (4 to 12 weeks); post-COVID-19 syndrome (over 12 weeks)
As this is a new condition, understanding is developing all the time. Experts are learning more about how long symptoms will last, and it will vary from person to person. There can be different symptoms which often overlap. It can’t be said exactly how long coronavirus symptoms will last. The reassuring evidence is that symptoms improve over time in most cases.
Signs And Symptoms Of Long COVID
Signs and symptoms after coronavirus can be different from person to person. The most common ones include:
Scientists at the University of Cambridge and Addenbrooke’s Hospital, Cambridge University Hospitals NHS Foundation Trust, have been recruiting individuals who test positive for SARS-CoV-2 to the COVID-19 cohort of the NIHR BioResource. They want to better understand the relationship between the immune response and COVID-19 symptoms. The study also provides clues to the biology underlying cases of long COVID. In long COVID patients report experiencing symptoms of the disease, including fatigue, for several months after infection, even when they no longer test positive for SARS-CoV-2.
The team found that profound alterations in many immune cell types often persisted for weeks or even months after SARS-CoV-2 infection. These problems resolved themselves very differently depending on the type of immune cell. Some recover while some remain markedly abnormal, or show only limited recovery, even after systemic inflammation has resolved and patients have been discharged from hospital.
Dr Laura Bergamaschi, the study’s first author, said:
“It’s these populations of immune cells that still show abnormalities even when everything else seems to have resolved itself that might be of importance in long COVID. For some cell types, it may be that they are just slow to regenerate, but for others, including some types of T and B cells, it appears something is continuing to drive their activity.
The more we understand about this, the more likely we will be able to better treat patients whose lives continue to be blighted by the after-effects of COVID-19”.
13/ The Crucial Importance Of Diet
As the Milken Institute reported, the single most significant risk factor contributing towards chronic illnesses is being overweight and obese.
As well as measuring the waistline and stepping on the scales, we are also now beginning to better understand exactly what is going on – on the inside – at a cellular level and the role that polyphenols in high quality extra virgin olive oil can play in protecting our bodies against a wide range of chronic diseases.
The ever-popular diet, with its emphasis on quality extra virgin olive oil, fresh fruit, vegetables and fish continues to out rank its rivals on this key barometer for wellness and nutrition. It was named best diet overall for 2022, in addition to best diet for healthy eating, best heart-healthy diet, best diet for diabetes, best plant-based diet and easiest diet to follow. That’s a lot of wins!
Speaking to Good Morning America, managing editor of U.S. News and World Report said: “There’s no real surprise why that is […] It’s healthy. It’s delicious. It’s nutritious, and it’s really easy to follow.”
The Mediterranean Diet is followed in the list by other popular dietary choices near the top of the hit parade: namely DASH, Flexitarian, MIND, TLC, Mayo Clinic, WW and Volumetrics.
14/ Extra Virgin Olive Oil and The Mediterranean Diet For Wellness
It is generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods, with extra virgin olive oil at its heart.
The Mediterranean Diet including extra virgin olive oil offers a host of health benefits, particularly including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
There is not a single Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles and all include extra virgin olive oil as a key constituent.
U.S. News Best Diet Rankings
A recent review of 35 diets by U.S. News’ with inputs from a panel of health experts ranked the Mediterranean Diet #1 in Best Diets Overall.
Mediterranean Diet is ranked:
Best Diets Overall
Best Plant-Based Diets
Best Diabetes Diets
Best Diets for Healthy Eating
Easiest Diets to Follow
Best Heart-Healthy Diets
Olive Oil And The Mediterranean Diet
Olive oil is an integral part of the Mediterranean diet. The people will eat slower and in a more enjoyable eating. People who eat a Mediterranean diet have a variety of health benefits. The olive oil in the Mediterranean diet can quickly satisfy hunger and lead to fewer total calories ingested at mealtime. It is unclear if any single component of this diet is responsible for these health benefits or if it is a combination of olive oil and a diet high in vegetables, fruit and fish.
Extra virgin olive oil has no chemical processing. (Nearly every other vegetable oil has been detoxified and refined with steam and solvents). Fresh pressed extra virgin olive oil can be eaten immediately and retains the natural flavours, vitamins, minerals, antioxidants, and other healthy products of the ripe olive fruit.
Most doctors advocate lowering total fat and calories in your diet, and substituting butter, margarine and tropical oils with healthy fats like olive oil.
Health Benefits Of Extra Virgin Olive Oil
The village of Pioppi, Italy became notorious as the home of the Mediterranean diet. As the villagers have no supermarket, their diet consists largely of vegetables, olive oil and fish. They also eat cheese, but other dairy products aren’t available. Pasta and bread eaten in small quantities. In addition to sugar, their diet is low in meat and refined carbohydrates. Many of its residents live past the age of 100.
Picture what it would be like to enjoy one’s golden years without dementia or type 2 diabetes, maladies that are an integral part of aging in the rest of the world. After hearing about Pioppi, cardiologist Aseem Malhotra became fascinated with discovering what diet kept the residents so healthy and what lessons could be learned from them.
After studying the village, Malhotra developed a formula for optimal health. For starters, the Pioppians have a very low sugar intake, eating it only once per week. It is this dietary practice that the doctor considers essential for their good health. He contends that western society’s fear of fat is to blame for the high consumption of sugar and refined carbohydrates. Malhotra attributes these foods as the cause of the widespread incidence of heart disease, type 2 diabetes and obesity.
Other lifestyle practices aside from a healthful diet play a role. The villagers get seven hours of sleep per night and experience freedom from much stress. Although it isn’t intentional, intermittent fasting is a natural part of their lives. They don’t engage in exercise per se, but they’re very active.
Components Of The Mediterranean Diet And Risk Of Covid-19
The positive effects of a healthy diet on Covid-19 are now being confirmed in studies.
From March to December 2020, 9,699 participants of the “Seguimiento Universidad de Navarra” (SUN) cohort answered a COVID-19 questionnaire. After excluding doctors and nurses, 5,194 participants were included in the main statistical analyses. Among them, they observed 382 cases of COVID-19 based on symptoms and clinical diagnosis; 167 of them with test confirmation.
For the two COVID-19 definitions used, the study found a significant decrease in risk for a higher adherence to the Mediterranean diet. A protective effect was also found for symptomatic COVID-19.
Among the different individual food groups, only the consumption of whole dairy products showed a harmful direct association. The study concluded ‘The Mediterranean diet as a whole seems more important than each of its components in preventing the infection and symptoms of COVID-19’.
…the Mediterranean diet – with high quality extra virgin olive oil as a key component, is a simple lifestyle choice that could well have a profound impact on you overall health and wellbeing and lead to a more fulfilling, longer, pain free life.
EVOO Fuelled Southern European Atlantic Diet Boosts Mental And Physical Wellbeing
Updated August 5th 2024
Atlantic Diet Boosts Wellbeing
Summary
The Atlantic Diet is inspired by the eating habits of Atlantic Ocean coastal regions, emphasising locally-sourced fish, fruits, vegetables, whole grains, extra virgin olive oil, and dairy products.
Extra virgin olive is flexible and versatile, making a great fit for followers of The Atlantic Diet -used as a cooking ingredient or salad dressing staple.
Have you heard of the Atlantic Diet? If you’re a food enthusiast or someone who cares deeply about your health, this diet might just be your new best friend. But there’s one secret ingredient that takes it to another level—extra virgin olive oil. In this post, we’ll uncover why this golden elixir is so crucial to the Atlantic Diet and how it can offer numerous health benefits.
If you care about improving your own wellbeing, there’s a high chance you will have heard about the benefits of the best olive oil and The Mediterranean Diet. But a close neighbour, both nutritionally and geographically, – the Southern European Atlantic Diet – is a great choice for lovers of extra virgin olive oil.
What is the Atlantic Diet?
The Atlantic Diet is inspired by the traditional eating habits of the coastal regions bordering the Atlantic Ocean. It emphasizes fresh, locally-sourced foods and balanced nutrition. This diet is not just about what you eat, but how you eat it—focusing on enjoying meals with family and friends.
Fresh and Locally-Sourced Foods
One of the core principles of the Atlantic Diet is the use of fresh and locally-sourced foods. Think of wild-caught fish, organic vegetables, and seasonal fruits. These options not only taste better but are often more nutritious and environmentally friendly.
Balanced Nutrition
The Atlantic Diet promotes a balanced approach to nutrition. It encourages the consumption of various food groups, including lean proteins, whole grains, and healthy fats like extra virgin olive oil. This balance ensures that you get all the essential nutrients your body needs.
Enjoying Meals
Eating is not just about fueling your body; it’s also a social activity. The Atlantic Diet encourages people to enjoy their meals in a relaxed setting, taking time to savor the flavors and the company. This approach can improve digestion and make eating more enjoyable.
A fascinating new review from Advances in Nutrition claims that the Southern European Atlantic Diet can seriously boost your longevity, physical and mental health.
What Is The Southern European Atlantic Diet?
The Southern European Atlantic Diet emulates the nutritional habits and lifestyle choices adopted by people who inhabit northern Portugal and North-western Spain. It is defined both by the food choices and the way in which they are prepared.
Examples of key foods in the Southern Atlantic Diet, as listed in mindbodygreen.com are:
Daily consumption of fruits, vegetables, whole grains, extra virgin olive oil, and dairy products
Weekly consumption of seafood (especially cod and other fish), eggs, dried fruits, legumes, and lean meats (e.g., beef, pork, and poultry)
Occasional consumption of fatty meats and sweets
How The Mediterranean Diet Compares With The Atlantic Diet
Comparisons of the food pyramids of both The Mediterranean Diet and the Atlantic diet reveal similarities in the prioritization of plant-based meals with occasional inclusion of fresh fish, lean meats, eggs and dairy.
It is when we take a closer look at the lifestyle habits of the people living in this region that we get an understanding of the contribution to living long, happy and healthy lives. These lifestyle choices include:
Choosing plant-centric foods which, like extra virgin olive oil, are full of phytonutrients and antioxidants to contribute to healthy ageing.
Keeping your body well always hydrated – which boosts your detox powers and help flush out toxins.
Incorporating movement and physical activity to your daily routine.
Psychological well-being – whether it’s meeting friends and family often or enjoying the pleasure of good food, this is a great way to add years to your life – the European Atlantic way!
How to Incorporate Extra Virgin Olive Oil in The Atlantic Diet
Extra virgin olive oil is a staple in the Atlantic Diet, and for a good reason. It’s versatile, flavorful, and packed with health benefits. Here’s how you can incorporate it into your daily meals.
Drizzling Over Salads
One of the simplest ways to add extra virgin olive oil to your diet is by drizzling it over salads. Whether it’s a basic green salad or a hearty Mediterranean-style mix, olive oil can elevate the flavors while adding healthy fats.
Cooking with Olive Oil
Olive oil is excellent for sautéing vegetables, marinating meats, and even baking. Its high smoke point makes it suitable for various cooking methods, ensuring your dishes are both delicious and nutritious.
Using it in Dressings and Sauces
Homemade dressings and sauces are another fantastic way to incorporate extra virgin olive oil. Mix it with balsamic vinegar, lemon juice, or herbs to create a flavorful dressing that enhances any dish.
Keeping a bottle of the best olive oil in your store cupboard all year round is a great way to stay on track with either The Southern European Atlantic or The Mediterranean Diet.
Extra virgin olive oil is an integral part of the Mediterranean diet. A healthy diet that is associated with sensible tasty portions and slower, more enjoyable eating. People who eat a Mediterranean diet have been shown to have a remarkable variety of health benefits. The extra virgin olive oil in the Mediterranean diet can quickly satisfy hunger. It can lead to fewer total calories ingested at mealtime.
What are the Health Benefits of Using Olive Oil as Your Primary Fat Source in The Atlantic Diet?
Extra virgin olive oil is celebrated for its numerous health benefits, making it a perfect fit for the Atlantic Diet. Let’s explore some of these benefits.
Heart Health
Olive oil is rich in monounsaturated fats, which are known to reduce bad cholesterol levels. This can lower the risk of heart disease and stroke, making olive oil a heart-healthy choice.
Anti-Inflammatory Properties
Olive oil contains antioxidants and anti-inflammatory compounds, such as oleocanthal. These properties can help reduce inflammation in the body, which is linked to various chronic diseases like arthritis and diabetes.
Improved Digestion
Olive oil can also aid in digestion by stimulating the production of digestive enzymes. This can help improve gut health and reduce issues like bloating and constipation.
Enhanced Nutrient Absorption
The healthy fats in olive oil can enhance the absorption of fat-soluble vitamins like A, D, E, and K. This means that when you consume olive oil with nutrient-rich foods, your body can absorb more of the good stuff.
Skin and Hair Benefits
The antioxidants and vitamins in olive oil can also benefit your skin and hair. Regular consumption can lead to a healthier complexion and stronger, shinier hair.
Weight Management
Contrary to popular belief, incorporating healthy fats like olive oil into your diet can aid in weight management. The fats can help you feel fuller for longer, reducing the likelihood of overeating.
But, whichever diet you choose to follow, the key thing is to stick with it until it becomes an integral part of your lifestyle. This is especially important as we lead ourselves gently out of a global health pandemic.
Markos Klonizakis, a clinical physiologist at Sheffield Hallam University, in England, said one of the benefits of the Mediterranean diet is that there are many variations, making it adaptable across cultures. In addition, Klonizakis argues that the eating preferences of people can be shaped by many factors and the current pandemic may be one of them.
“Unhealthy food is easier to prepare. Maybe the coronavirus pandemic is a chance for us to start eating better,” he said. “Of course, eating patterns are also a matter of trend, for example, the vegan regime has many adherents even though its benefits are not widely established, but nutritional tradition usually endures through time.”
Are you a health-conscious food lover who wants to find out how extra virgin olive oil can benefit your gut and brain?
Extra Virgin Olive Oil For Gut and Brain Health
Although extra virgin olive oil has been used for centuries as an ingredient in traditional Mediterranean diets, recent studies have shown that this culinary staple offers multiple potential health benefits. In this blog post, we’ll explore the positive impact extra virgin olive oil could have on both gut and brain health when consumed regularly. From its ability to improve digestion to strengthening cognitive function – let’s delve into the remarkable advantages of adding more olive oil into your diet today!
What Is Gut And Psychology Syndrome (GAPS)?
Gut and Psychology Syndrome, commonly referred to as GAPS, is a condition that is becoming increasingly prevalent in today’s society. This condition is characterized by an imbalance of the gut bacteria, leading to various mental disorders. While GAPS can be a daunting condition to live with, there are several ways to manage and alleviate its symptoms. One of the most effective ways to do so is by adopting a healthy diet that promotes gut health. Foods such as extra virgin olive oil are particularly beneficial due to their anti-inflammatory properties. By incorporating these foods into your diet, you can help restore the balance of your gut bacteria and reduce the severity of your GAPS symptoms.
Extra Virgin Olive Oil And Gut Friendly Diet
A diet plan based on the principals of ‘Gut And Psychology Syndrome’ (GAPS) places cold pressed extra virgin olive oil on its carefully compiled list of promoted foods to encourage gut and brain health.
According to a Dieticians’ report in EatingWell.com, several health conditions – specifically digestive disorders and conditions affecting the brain such as autism and attention deficit hyperactivity disorder (ADHD) – might be caused by an unhealthy or ‘leaky’ gut. The GAPS diet – which claims to promote healing of a leaky gut through restrictions and elimination of certain foods – may be the way to improve or cure these conditions.
Although EatingWell.com warns that ‘research and scientific evidence is lacking to back the GAPS diet’, there are many anecdotal success stories coming from Natasha Campbell-McBride, who holds degrees in medicine, neurology, and nutrition, and is based in the UK.
McBride created the GAPS diet in 2004 after researching the relationship between food, nutrition, gut and brain health while seeking answers for her own child who was diagnosed with learning disabilities.
What Is The GAPS Diet And Where Does Extra Virgin Olive Oil Fit In?
According to the GAPS Diet website, Dr Campbell-McBride believes that the link between learning disabilities, the food and drink that we take, and the condition of our digestive system is absolute, and the results of her work have supported her position on this subject.
These claims are made related to conditions including autoimmune diseases like celiac disease, Crohn’s disease and rheumatoid arthritis; food allergies and intolerances; thyroid disorders; and other digestive disorders like irritable bowel syndrome. Neurological and psychiatric conditions like autism, ADHD, schizophrenia, and bipolar disorder are also included in GAPS diet claims.
There are three phases of the GAPS diet: the introduction, the full GAPS diet and the reintroduction. There is also a dairy introduction phase, explained in more detail in the books. For those looking to follow the diet, Campbell-McBride recommends you purchase the books, Gut and Psychology SyndromeandGut and Physiology Syndrome, so you can follow each stage as recommended.
How Extra Virgin Olive Oil Protects The Digestive System
Extra Virgin Olive Oil And The Digestive System
Extra virgin olive oil has been used to treat digestive disorders for centuries. Its beneficial properties are now being confirmed by epidemiological studies and a wealth of scientific data.
Extra virgin olive oil has beneficial effects on: the stomach; the hepatic-biliary system; the pancreas; the intestines.
Polyphenols in Extra Virgin Olive Oil Protect Digestive System
Extra virgin olive oil is known to contain powerful antioxidants that are essential to maintain a healthy digestive system. Hydroxytyrosol and Tyrosol are two main antioxidants that are found in extra virgin olive oil. These bioactive substances have been scientifically proven to have protective benefits for the digestive system by preventing inflammation, reducing the risk of developing ulcers, and promoting healthy gut bacteria. Many studies have even shown that consuming extra virgin olive oil regularly can help to prevent various digestive disorders, such as inflammatory bowel disease and colon cancer. This is great news for anyone looking to maintain good digestive health, as incorporating more of this nutrient
The polyphenols in Morocco Gold extra virgin olive oil provide the health benefits within the digestive system, in particular – Hydroxytyrosol and Tyrosol.
As soon as we consume extra virgin olive oil like Morocco Gold it has a number of effects all the way along the digestive system. As far back as in ancient times it was recommended for assorted digestive disorders, and its beneficial properties are now being corroborated by epidemiological studies and a wealth of scientific data.
Once you swallow your food, your body takes over by secreting acids and other compounds that help break down the food and transports the nutrients it contains throughout your body. According to M. Carmen Ramirez-Tortosa and Parveen Yaqoob, authors of “Olive Oil and Health,” extra virgin olive oil encourages the production of peptides, which support healthy digestion and aid in nutrient absorption. Regular consumption of olive oil will keep your gut working efficiently by taking what it needs for good health and eliminating the rest in your waste. For more detailed information on how extra virgin olive oil can be good news for the health of your digestive system, come and visit us at Morocco Gold and read on here.
Celebrate The Best Food For Health Across The World This Month
Wellness Wednesday Celebrates Nutrition
It’s that time of the week again and, as we pause to enjoy Wellness Wednesday, we wanted to celebrate National Nutrition Month which this year is flying the flag for flavours from around the world.
Being culturally adventurous is also another great way to boost your potential to achieve your wellness goals. That’s because we can learn so much about nutrition from the dietary choices and lifestyles of those in many different parts of the world. While The Mediterranean Diet remains one of the most popular healthy diet plans, it’s not the only one worth considering. And the great news is that the inclusion of a healthy monounsaturated fat such as extra virgin olive oil can be used in so many dishes from all corners of our world.
Embrace Cultural Diversity In Your Wellness Plan
Cultural Diversity In Your Wellness Plan
This theme of wellness through nutritional exploration is summarised so perfectly by the organisers of National Nutrition Month:
Celebrating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds and tastes! A Registered Dietitian Nutritionist can help you create healthy habits that celebrate your heritage and introduce you to new foods and flavors.
“The theme Celebrate a World of Flavors gives every culture a place at the table. Celebrating the cultural heritage, traditions and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity.”
During National Nutrition Month®, the Academy encourages everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long. The Academy encourages seeking the advice of RDNs – the food and nutrition experts who can help develop individualized eating and activity plans to meet people’s health goals.
“Celebrate a World of Flavors highlights the unique, cultural variety of foods available to people from around the world and the role that registered dietitian nutritionist play in helping clients create healthy habits while celebrating their cultural foods and heritage,”
Rahaf Al Bochi
A national spokesperson for the Academy in Baltimore, Md.
RDNs help clients fine-tune traditional recipes, provide alternative cooking methods and other healthful advice for incorporating family-favorite foods into everyday meals.
Why The Mediterranean Diet Remains Top For Health Benefits
The ever-popular diet, with its emphasis on quality extra virgin olive oil, fresh fruit, vegetables and fish continues to out rank its rivals on this key barometer for wellness and nutrition. It was named best diet overall for 2022, in addition to best diet for healthy eating, best heart-healthy diet, best diet for diabetes, best plant-based diet and easiest diet to follow.
It is generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods, with extra virgin olive oil at its heart.
The Mediterranean Diet including extra virgin olive oil offers a host of health benefits, particularly including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
For more information on National Nutrition Month, including how to find a regional registered dietician please see here.
To find out a bit more about how you can incorporate Morocco Gold extra virgin olive oil in to your cooking, whatever your cultural traditions, please check out our inspirational recipe section here. Happy cooking!
Celebrate National Wellness Month With Extra Virgin Olive Oil
Updated 23rd August 2023
August is National Wellness Month: a time of year to focus on taking care of your own health and wellbeing. One way of achieving a wellness lifestyle without having to overhaul existing habits is adding extra virgin olive oil to your diet.
There is no short supply of research that shows self-care can help you manage stress and promote greater happiness. Even making small changes to your lifestyle can impact your health in positive ways.
Not only does Extra Virgin Olive Oil benefit the body with its monounsaturated fatty acids, helping reduce cholesterol levels and improve cardiovascular health – but it has amazing flavor that will make meals come alive for your taste buds – all while boosting your level of wellness.
Let’s take a closer look at the culinary effects that extra virgin olive oil can have on how you celebrate National Wellness Month in 2023!
Starting Your Day With Extra Virgin Olive Oil To Boost Wellness
Extra Virgin Olive Oil is a key component in The Mediterranean Diet – one of the most consistently popular diet and lifestyle for those seeking to improve their overall wellness. If you want to incorporate a Mediterranean start to your day, one of the best ways to do so is by drinking extra virgin olive oil, first thing in the morning.
This is a quick and easy way to boost your daily intake of antioxidants and healthy fats. Drinking a shot of olive oil in the morning can be good for your skin, throat and help as part of a wellness plan.
How Much Extra Virgin Olive Oil Should I Take To Improve Wellness?
Extra Virgin Olive Oil For Wellness
What Is In 1 Tablespoon Of Extra Virgin Olive Oil?
1.9 milligrams of vitamin E (10 percent of Daily Value)
8.1 micrograms of vitamin K (10 percent of DV)
European Food Safety Agency Recommendation
The European Food Safety Agency regulation states that extra virgin olive oil with a polyphenol level of 250mg / kg and above can make health claims. However, it is also very specific about which polyphenols this applies to. It specifically states that this must include hydroxytyrosol and its derivatives, (oleuropein and tyrosol). So long as these polyphenols are present, the beneficial effects can be obtained with a daily intake of around 20ml of olive oil.
At this level of polyphenol, 1 tablespoon will have around 7.1 mg/kg (250 / 35) So to get the health benefits you would need to take around 3 tablespoons per day.
Because the concentration of polyphenols in Morocco Gold is much higher than the standard, you will get the associated health benefits with around 2 tablespoons per day.
Morocco Gold Commits To Global Wellness By Becoming Ambassador Of Global Wellness Institute
Our support of The Global Wellness Institute demonstrates our shared vision to transform the health and wellness of people, communities and the planet, also to eradicate preventable diseases worldwide.
Extra Virgin Olive Oil And The Pursuit Of Wellness
It has been known for centuries that high quality extra virgin olive oil is good for your health and wellbeing. It has also been lauded across many cultures.
In ancient Rome, olive oil was used for nearly everything in relation to their health. Roman medicine takes heavily from Greek doctors, who influenced European medicine for centuries.
The difference now is – following extensive scientific research we now know exactly what is in high quality olive oils that is so good for you – its antioxidant polyphenols.
Echoing the ambition of The Global Wellness Institute and its Ambassadors across the globe, Morocco Gold is on a mission to:
Re-establish extra virgin olive oil as a healthy diet / wellness lifestyle choice
Show wellness conscious people on how this incredibly simple diet / lifestyle choice – inclusion of a high-quality extra virgin olive oil – can have a profound impact on their health and wellbeing
Show how extra virgin olive fits into a wider wellness lifestyle.
Morocco Gold is an exceptionally high-quality extra virgin olive oil from a unique new source. What makes it so special is it is teeming with health enhancing polyphenols. The following illustrates the range of chronic conditions where research into these polyphenols, all of which are present in Morocco Gold, has demonstrated positive effects.
Health Benefits And Polyphenols
In fact the European Food Safety Authority has now approved health claims for extra virgin olive oils with polyphenol content of more than 250mg / kg. Morocco Gold contains polyphenols well above this level.
Research has shown that polyphenols in extra virgin olive oil have a massive and positive impact on health and doctors recommend high consumption of polyphenol sources. It is important that this is genuine, unprocessed extra virgin olive oil like Morocco Gold that will still have its polyphenols intact. Processed or refined olive oils usually have their polyphenols extracted from the oil during filtration and refining.
The Global Wellness Institute™ is a non-profit organization and the leading research and educational resource for the global wellness industry. The GWI was founded in 2015 and has since developed the most frequently cited, in-depth research on the $4.5 trillion wellness economy. The GWI’s 2018 Global Wellness Economy Monitor found that the global wellness industry grew 13.5% from 2015-2017, from a $3.7 trillion to a $4.2 trillion market. According to the Institute, there are ten sectors that make up the multi-trillion wellness economy. There are currently 28 GWI Initiatives led by thought-leaders and experts in their fields working to increase knowledge about wellness in its many and varied forms.
The GWI’s Wellness Moonshot: A World Free of Preventable Disease is the first global commitment to eradicate preventable, chronic diseases. In 2019, the GWI introduced the Wellness Moonshot Calendar as a tool to create a culture of wellness within organizations and workplaces worldwide. GWI launched Wellness Evidence in 2011, the world’s first aggregation of medical evidence for the most common wellness modalities and therapies.
Adding flavorful and health boosting extra virgin olive oil to your diet can not only improve the taste of your meals but also support a healthier gut microbiome? Increasing evidence suggests that regularly eating foods containing added extra virgin olive oil helps to maintain and even improve the diversity of bacteria in our guts.
From improved digestion to increased nutrient absorption, discover all of the ways that incorporating a diet including Extra Virgin Olive Oil can benefit your health!
Did you know that the gut microbiome – trillions of bacteria that live in your digestive system – is strongly linked to your overall health? And a healthy diet, such as The Mediterranean Diet, is one of the best ways to support a healthy gut microbiome.
Healthy Eating With Extra Virgin Olive Oil To Boost Your Gut Microbiome
Recent evidence has come to light to support the claim that all diet-related chronic diseases are linked to the microbiome.*1
In today’s blog, we’re going to take a closer look at how diet impacts the gut microbiome, and we’ll discuss some tips for creating a Gut-Healthy Diet.
According to a new review, published in Cell Host & Microbe, presents evidence that shows a link between host gut microbiome, diet, and physiological mechanisms.
Researchers for the study – entitled ‘Rethinking healthy eating in light of the gut microbiome’ said: “It is crucial to identify health-promoting or detrimental foods and dietary patterns and translate the evidence into dietary guidelines.”
“Mechanisms by which the microbiome influences pathophysiology have been identified. These discoveries provide a strong scientific rationale to incorporate the gut microbiome in nutrition research and dietary guidelines.”
Mediterranean Diet With Olive Oil
What Is The Gut Microbiome And How Can Extra Virgin Olive Oil Help?
The Gut Microbiome consists of trillions of microorganisms and their genetic material which lives in your intestinal tract. The role that these microorganisms play is critical to your health and wellbeing. As explained by foodandmoodcentre.com, these bacteria live in your digestive system and they play a key role in digesting food you eat, and they help with absorbing and synthesising nutrients too. Gut bugs are involved in many other important processes that extend beyond your gut, including your metabolism, body weight, and immune regulation, as well as your brain functions and mood.
Scientists are still trying to fully understand this community of bacteria, viruses, and fungi, but one thing is clear: what we eat affects our gut health. Studies have shown that following a Mediterranean Diet can benefit the gut microbiome, and extra virgin olive oil may be a key player in promoting a healthy gastrointestinal environment.
Not only is it rich in anti-inflammatory compounds, but it also contains nutrients that nourish the friendly bacteria living in our intestines. So, next time you cook up a delicious Mediterranean-inspired meal, remember that you’re not just filling your belly – you’re also supporting your gut health!
How Does Extra Virgin Olive Oil Help The Digestive System
We all have likely heard that extra virgin olive oil is one of the healthiest oil choices for cooking and eating. Extra virgin olive oil is high in fat, but the majority of it is heart-healthy monounsaturated fat, according to the American Heart Association. Choosing extra virgin olive oil over less healthy fats, such as butter, may benefit your heart and lower your cholesterol level. As if these benefits were not enough, extra virgin olive oil may also contribute to healthy digestion.
As soon as we consume extra virgin olive oil like Morocco Gold it has a number of effects all the way along the digestive system. As far back as in ancient times it was recommended for assorted digestive disorders, and its beneficial properties are now being corroborated by epidemiological studies and a wealth of scientific data.
Once you swallow your food, your body takes over by secreting acids and other compounds that help break down the food and transports the nutrients it contains throughout your body. According to M. Carmen Ramirez-Tortosa and Parveen Yaqoob, authors of “Olive Oil and Health,” extra virgin olive oil encourages the production of peptides, which support healthy digestion and aid in nutrient absorption. Regular consumption of extra virgin olive oil will keep your gut working efficiently by taking what it needs for good health and eliminating the rest in your waste.
Extra Virgin Olive Oil & The Stomach
Eating quickly, as well as eating high-fat foods, can cause gastric reflux, or heartburn. Heartburn is characterized by a burning sensation in your stomach, throat or esophagus due to a high concentration of acid from your body attempting to digest these unhealthy types of food. A study published in the 2004 issue of “Gracas y Aceites,” a journal that focuses on the roles of fat and oils in the human diet, notes in that extra virgin olive oil may reduce the secretion of gastric acid.
Extra virgin olive oil reduces the risk of acid reflex and prevents gastric juices from traveling back up from the stomach to the esophagus. Extra virgin olive oil inhibits gastric acid’s motility. Because of this, the stomach’s gastric content releases more gradually and slowly into the duodenum, making one feel more full, having a better digestion, and benefiting full nutrient absorption in the intestine.
Extra Virgin Olive Oil & The Hepatic-biliary System
One of the effects of extra virgin olive oil on the hepato-biliary system is that it is a cholagogue, ensuring optimal bile drainage and full emptying of the gall bladder. Another effect is that it is cholecystokinetic, i.e. it stimulates the contraction of the gall bladder, which is extremely helpful in the treatment and prevention of disorders of the bile ducts. It stimulates the synthesis of bile salts in the liver and it increases the amount of cholesterol excreted by the liver.
In short, owing to its beneficial effect on the muscle tone and activity of the gall bladder, extra virgin olive oil stimulates the digestion of lipids, because they are emulsified by the bile, and it prevents the onset of gallstones.
Extra Virgin Olive Oil & The Pancreas
Your pancreas is often an overlooked part of the digestive system, but it is essential for hormone production and for producing enzymes the small intestine needs to digest your food. Extra virgin olive oil is particularly beneficial to your pancreas because it only requires your pancreas to produce a small amount of digestive enzymes, which means that it is working less, reports the before mentioned study in “Gracas y Aceites.” This benefits your pancreas by keeping it strong and healthy. The June 2000 issue of the “Journal of Epidemiology and Community Health” adds that extra virgin olive oil may also offer protection from pancreatic cancer.
When extra virgin olive oil is consumed, the pancreas releases a small amount of secretion, helping the organ efficiently and effectively carry out its purpose within the digestive system. Researchers recommend extra virgin olive oil to patients who have pancreatic problems, including cystic fibrosis, chronic pancreatitis, pancreatic failure and malabsorption syndromes among others.
Extra Virgin Olive Oil & The Intestines
Your large and small intestines are essential for digesting your food and getting the nutrients throughout your body. Eating extra virgin olive oil in place of less healthy oils can improve the efficiency of your intestines. Extra virgin olive oil also encourages your intestines to absorb more of the vitamins and minerals from the foods you eat, which makes it beneficial for individuals suffering from digestive disorders, reports the 2004 study in “Gracas y Aceites.”
New research is also showing that polyphenols in extra virgin olive oil may help balance the bacteria in our digestive tract; slowing the growth of unwanted bacteria. On this list of polyphenols are: oleuropein, hydroxytyrosol, tyrosol and ligstroside. Some of these polyphenols are specifically able to inhibit the growth of the Helicobacter pylori bacterium; the bacterium that leads to stomach ulcers and other unwanted digestive problems. Yet another category of polyphenols called secoiridoids, continues to be a focus in research on prevention of digestive tract cancers.
Recipes With Extra Virgin Olive Oil For A Healthy Gut
Taking care of the microbes in our guts is one of the best ways to keep our digestive system working well and protect our immune system. That means packing as many fresh fruit and vegetables, whole grains and Mediterranean staples like Extra Virgin Olive Oil into our cooking as we can.
Recent studies have shown that people who ate diets rich in plant-based foods and fish – akin to the famous Mediterranean diet – had higher collections of inflammation fighting bacteria in their guts.
But perhaps you need some new inspiration to bring those bacteria busting plant-based foods to life? Well, we at Morocco Gold are very happy to oblige with a selection of our favourite Microbiome friendly recipes.
And, don’t forget, our new harvest of extra virgin olive oil is now available to purchase – meaning you can treat your meals to the freshest flavour direct from our olive groves in the foothills of Morocco’s Atlas Mountains.
Gut Healthy Salad Bowl With Extra Virgin Olive Oil – View Recipe
Soup With Extra Virgin Olive Oil For Gut Health – View Recipe
Chickpea Ratatouille With Extra Virgin Olive Oil – View Recipe
*1. Copywright William Reed Ltd – All Rights Reserved.
Diet Rich In Healthy Fats like Extra Virgin Olive Oil Can Reduce Heart Disease Risk
Mediterranean Diet Boosts Heart Health
Compelling new evidence has revealed that some low-carb diets, rich in healthy monounsaturated fats such as extra virgin olive oil can reduce risk of heart disease and promote healthy cholesterol levels.
According to a new study published in The American Journal of Clinical Nutrition, diets – such as the Mediterranean Diet can improve heart health. The Med Diet is rich in health fats including extra virgin olive oil and may lower LDL (bad) cholesterol and stabilise blood sugar.
Researchers from the Boston Children’s Hospital, Framingham State University and Harvard Medical School carried out a randomised controlled feeding trial to assess how low-carbohydrate diets might affect markers of insulin resistance and heart health.
Extra Virgin Olive Oil, Low Fat Diets and Health Benefits
As Reported in Business Insider South Africa, researchers studied 164 overweight and obese participants, without diabetes or heart disease, who had completed a calorie-restricted weight-loss diet. Following the weight loss, they were assigned one of three different weight maintenance diets for five months: a low-carb diet (no more than 20% of daily calories from carbs), moderate carb (40%), or high carb (60%).
Study findings showed that lowering carbs was linked to significant improvements to measures of insulin resistance, the body’s ability to respond to the hormone insulin to manage blood sugar levels, a key factor in type 2 diabetes risk.
The low-carb dieters also didn’t show any signs of side effects from the high-fat diet. In fact, measures of heart health such as their cholesterol levels, blood pressure, and triglycerides remained stable or improved.
The results of this significant research supports a belief that a low-carb, diet, high in healthy fats such as extra virgin olive oil, may have promising benefits for overall health, and be less risky than previously believed.
As part of the study, researchers assessed whether the benefits associated with low-carb diets (including weight loss) came at the expense of potential heart disease risk factors.
Study participants following a low carbohydrate diet consumed 21% of their calorific intake from saturated fat and still saw improvements in heart health. This suggests that the benefits of low-carb intake outweighs the potential risk of higher fat content.
Why Choose Extra Virgin Olive Oil Instead Of Saturated Fats?
Extra Virgin Olive Oil For Health
Contrary to misconceptions, fat is actually a nutrient with important functions, but it is crucial to know the risk factors associated with too much saturated fat.
Fat, including the monounsaturated fat found in quality olive oil, is a rich source of energy, providing more than double that of either carbohydrate or protein. It is a carrier for the fat-soluble vitamins A, D, E and K. It provides the essential fatty acids, including oleic acid linoleic and alpha-linolenic acid, which are polyunsaturated.
To remain healthy, we need moderate amounts of the right type of unsaturated fats eaten as part of a good, balanced diet such as the Mediterranean Diet.. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.
By making a change from saturated fats, such as butter, lard or animal fats to extra virgin olive oil, which contains much higher levels of monounsaturated or polyunsaturated fats, you are helping to reduce the risk of high cholesterol affecting the function of your heart and arteries.
Can The Mediterranean Diet Help Reduce LDL Cholesterol?
Nearly twenty years ago two landmark randomized clinical trials appeared in The Lancet which forever changed the course of medicine for patients with coronary heart disease (CHD). The 4S study employed a cholesterol-lowering statin drug and reported a 30% mortality reduction. The Lyon Diet Heart Study utilized the Mediterranean diet and reported a 70% mortality reduction.
Subsequent studies of the Mediterranean diet have confirmed these findings and have also shown a reduced risk of cancer, diabetes, and Alzheimer’s disease. Subsequent statin studies have led the United States Food and Drug Administration to issue warnings regarding the increased risk of diabetes and decreased cognition with statin drugs.
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