Described as the "Mediterranean Miracle" has been regarded one of the most healthful dietary oils due to its high content of monounsaturated fat-mainly Oleic acid-and polyphenols. According to numerous studies has tremendous positive health outcomes when daily included as part of a diet plan. In fact, the life expectancy rates of the countries around the Mediterranean Sea have been found to be greater in comparison to other countries that do not use olive oil as part of their daily diet plan.
Moreover, olive oil's ingredients, act as excellent prevention mechanisms for several life-threatening diseases, as the lower death rates from heart disease and certain cancers illustrate. Interestingly, this is particularly true of the native Greeks from the island of Crete. As a Cretan I can attest that the reputation of native Cretans drinking pure olive oil as a health improving practice is true; although in fact a very small amount is consumed. But apart from Cretans, as the Mediterranean diet has gained immense popularity, people deciding to incorporate olive oil into their daily diet plans have already begun to experience its beneficial results.
Since the fat that is included in the olive oil is in the form of monounsaturated fat, one of the major advantages of this fact is that olive oil can lower blood cholesterol, without reducing the health giving properties of HDL, or what is known as the good-type of cholesterol.
According to a recent study conducted in the Netherlands, researchers concluded that a high-fat olive oil diet was far superior to an ordinary low-fat diet in controlling levels of cholesterol, as their study findings portrayed; the cholesterol levels of the group studied while consuming olive oil was reduced by twenty points, whereas the control group that followed a low-fat diet plan saw an average reduction of seventeen points in cholesterol levels.
In addition, widespread studies have shown that consumption of oil can lower both systolic and diastolic blood pressure. Tests have illustrated that, as little as three fluid ounces of olive oil a day can significantly lower blood pressure. In fact, olive oil can even lower the blood pressure of those people eating a high fat diet -high fat being defined as forty percent of calories coming from fat.
Finally, additional testing has concluded that oil can markedly lower blood glucose levels. This is especially crucial for those fighting diabetes, since they are advised to switch from a high carbohydrate and low fat diet to a high fat-around fifty percent of calories coming from fat-with most of that fat consumed coming from oil. This type of diet has very positive results for diabetics, as they can lower their blood sugar levels to such a degree that they require less insulin intake.
Finally, one should know that olive oil has antioxidant characteristics that help inhibit the process that produces LDL (the bad-type of cholesterol); this actually explains why olive oil considered a good heart attacks prevention ingredient. Furthermore, olive oil's antioxidant capabilities can also inhibit the development of certain types of cancers among many other heath problems.
Many support that it can even slow down the ageing process. For these and many more reasons your doctor will be able to describe, the benefits of incorporating olive oil into your daily diet cannot be over-stated.
Olive oil is mostly found to be common in the Mediterranean countries including Portugal. Olive oil contains healthy monounsaturated fatty acids and it contains about 75% of oleic acid which remains stable even at high temperatures. Olive oil does not have any adverse affect on blood cholesterol levels. In fact, it helps in lowering down any high blood cholesterol level that may be present in a person’s body. Olive oil is good for people who suffer from constipation. It helps in lubricating the intestine and thereby allowing removing of the body waste and thus cures constipation issue. Olive oil has natural antioxidants properties which help in reducing the risk of heart attack and fight high blood pressure.
The flavor of olive oil differs due to various factors such as the variety of olive, the soil conditions, weather etc. Portugal is also one of the country which produces good primary source of olive oil. Some olive oils may contain single variety of oils. However, Italian oils are made up of a mixture of oils from different types of olives which are produced from various countries. There are basically four types of olive oil :
1)“Virgin" Olive Oil : Virgin Olive Oil is in its pure form as it is made when ripe olives are pressed for the first time and the acid content is nearly 3.5% to 4%
2)“Extra Virgin" Olive Oil: This type of oil is also extracted from the first time pressing of ripe olives. However, “Extra Virgin" olive oil is low in acid. The acid content of extra virgin olive oil is below 1%. It contains more antioxidants agents and is mainly used for salad dressings.
3)“Fine" Olive Oil: It is a blend of “Virgin" and “Extra Virgin" Olive Oils and the acid content is about 3%
4)“Refined" Olive Oil: It is the most refined form of olive oil. It can be considered as pure olive oil. It can be considered as pure olive oil. It has a rich texture and it can be easily digestible. Refine olive oil is suitable for deep frying and it is many times more heat resistant, compared to vegetable oil. Thus, one can reuse the same refined olive oil to fry foods a number of times, before the oil actually begins to break down.
Portugal has a mild climate which acts as a boon to the tourist industry for the entire year. Its country’s climate helps in producing good vegetation and fruit cultivation. Bacalhau is the famous Portuguese dish which is made out of salted coldfish. This dish is eaten with cabbage, grain, potatoes and above all the famous olive oil. Soups also form a part of the local diet. Also, dinners may include bread and olives. Many people are now aware of Olive pulp which has rapidly become popular as super foods. It can boost the immune system of the body and can thus prevent chronic disease such as cancer and heart disease which are known to shortened lives. Olive oil contains antioxidant polyphenols. Portugal people mostly consume it daily along with a glass of wine and breads. One can feel and look healthier with this type of diet.
Olive oil should be kept away from heat, in order to prevent aging of the oil. It should be stored in plastic or glass containers, away from light and the place should be dark and cool. Olive oil is found to be much healthier compared to vegetable oils while frying a food item in olive oil, the leftover oil can be reused once or twice. Olive oil should be used in less quantity because when heated, it starts to expand in volume. It hardly gets absorbed by the food. However, I should warn you that if you are using olive oil for the first tie, then do not directly use it as a cooking medium. First get familiar to the taste of olive oil and then start using it gracefully in your cooking.
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