A certain amount of fat in the diet is necessary for a healthy eating pattern, but all fats are not equal. Trans fat is bad and must be avoided while saturated fat must be limited to a certain amount each day.
Poly-unsaturated and mono-unsaturated fats are good for you and are necessary for health eating. One oil in this group of fats is olive oil.
A recent study done on Mediterranean diet showed that olive oil added to it can prevent cardiovascular disease problems.
According to the study older people at risk for heart disease and strokes can reduce their chances of heart problems by including olive oil in their diet.
The study was conducted over a long period and involved 7,500 women and men. At the start of the study they were free from heart disease, but were high risk for developing cardiovascular disease(CVD).
The participants went on one of these diets:
- A Mediterranean diet plus 4 tablespoons of extra virgin oil each day
- A Mediterranean diet plus walnuts, hazelnuts and almonds
- A low fat diet, healthy eating diet
Doctors tracked the participants’ heart attacks, deaths and strokes and found that those who ate the Mediterranean diet with olive or nuts had a 30% lower risk for cardiovascular disease problems. The diets had no effect on death rates.
The researchers believe that olive oil and nuts play a role in preventing the development of heart problems in older people.
For healthy eating it is recommended that 45-60 mls of un-saturated fat be included in the diet; this can be obtained from:
- Olive oil
- Canola or soyabean oil
- Soft margarine
- Salad dressing
For a tutorial on healthy eating including using fats and oil: Click Here.
To learn to reduce health risk factors including unhealthy eating: Click Here.