GREGORY CHANDLER ON VIRGIN OLIVE OIL

A small amount of virgin olive oil can decrease cholesterol levels.  When adults consumed 25ml--nearly 2 tablespoons--of virgin olive oil daily for one week, they showed less oxidation of LDL ("bad") cholesterol and higher levels of antioxidant compounds in the blood. 

Studies show that the oxidation of LDL cholesterol is associated with the hardening of arteries that can lead to heart disease; antioxidants can help prevent oxidative damage caused by free radicals, byproducts of the body's normal processes that can damage body tissues. 

In the study, 16 healthy adults were instructed to avoid phenol-containing foods such as coffee, tea, wine and vegetables for four days.  On the fifth day, they consumed 50 ml of virgin olive oil--about 3.3 tablespoons--alone or with bread. Then they avoided all other foods with phenols for the next 24 hours while eating their regular diet, supplemented by 25 ml of olive oil daily for a week.  The subjects also avoided high-fat foods.  Blood samples taken before and during the study revealed higher levels of antioxidant compounds, including vitamin E and phenols; oleic acid, the dominant fat in olive oil; and monounsaturated fatty acids after one week.  The latter two changes are associated with a slower LDL oxidation rate as well.

These findings may help explain the heart-healthy benefits of the Mediterranean diet, which is rich in olive oil, fruits, vegetables, grains and red wine, and low in saturated fat from meat.  Studies have documented lower rates of heart disease in countries where people consume more than one-third of their daily calories from foods high in monounsaturated fatty acids, which may help lower total and LDL cholesterol.  While all types of olive oil are sources of monounsaturated fat, virgin olive oil also contains higher levels of antioxidants, particularly phenols and vitamin E, because it is less processed. 


GREGORY CHANDLER, Attorney at Law