Olive Oil and a Healthy Heart
Brad Gillman Feb 14, 2018
As you think of your heart health this month, among the tips, advice and warnings you see, consider the food that you use – and how you are preparing the food. Oils can be harmful, or healthy, to your body and it depends on the source of the oil.
“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.
“Extra virgin olive oil is a great source of monounsaturated fatty acid and has shown to help reduce one’s risk for heart disease,” Woodruff said.
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.
Is it safe to fry with olive oil?
Olive oil is limited with what you can do with it in food preparation. Olive oil is not the best option when frying food because it has a lower smoke point. To heat the oil up high enough for frying it creates an over-heating and excessive smoke danger.
“Extra virgin olive oil cannot be heated to high temperatures like canola oil, so is recommended for salad dressings, drizzling on roasted vegetables, and other lower heat cooking methods.”
Also, frying foods in olive oil does not mean it is healthier than the other options. Limiting fried foods in lieu of the salads and roasted vegetables is always a safe bet.
Healthy recipes
Olive oil can be used for dipping bread recipes, drizzled over bruschetta, roasting vegetables such as tomatoes and asparagus and a variety of other delicious options.
A way to have a more heart-friendly diet is to incorporate elements of the Mediterranean diet. This includes fish, which helps in getting omega-3 fatty acids, and fruits and vegetables. Pasta dishes also can benefit with some olive oil.
In honor of Heart Month, We Olive & Wine Bar at Salt Lake City’s Trolley Square is partnering with the Intermountain Foundation. During February, for every bottle and featured food sold, We Olive will give a portion of proceeds to the Intermountain Foundation for Intermountain’s cardiovascular research program. For more information, visit We Olive’s Facebook page.
What is good cholesterol and how can you increase it?
People often refer to high-density lipoprotein (HDL) cholesterol as “good” cholesterol, as it helps transport and remove other forms of cholesterol from the body.
Higher levels of good cholesterol, along with lower levels of total cholesterol and “bad” low-density lipoprotein (LDL) cholesterol, may reduce the risk of heart disease.
The body makes all the cholesterol it needs, and diet is where most modifiable sources of cholesterol derive. Therefore, changing diet may help increase good cholesterol and decrease other forms of cholesterol. Other lifestyle changes may help support these efforts.
In this article, we look closer at good cholesterol, how it is different from bad cholesterol, and which foods can help increase it.
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Cholesterol is a waxy, fatty substance called a lipid. The liver makes all the cholesterol the body needs.
Inside the body, cholesterol travels through the blood on two different types of proteins called lipoproteins.
LDL cholesterol is what makes up most of the body’s cholesterol. People sometimes call it bad cholesterol as very high levels of this substance circulating in the body may raise a person’s risk of heart disease.
In contrast, individuals sometimes refer to HDL cholesterol as good cholesterol, as higher levels of it may lower the risk of heart disease.
HDL cholesterol is known as good cholesterol because of the functions it performs in the body. By circulating in the bloodstream, it helps remove other forms of cholesterol by absorbing it and carrying it to the liver. The liver can then reprocess the cholesterol for use or send it out of the body as waste.
This process helps keep extra cholesterol from attaching to the lining of the arteries and becoming plaque. Plaque is a mixture of cholesterol and other fatty substances that attaches to the walls of the arteries. Over time, this can build up and cause the opening of the arteries to become narrower — a condition called atherosclerosis.
The National Heart, Lung, and Blood InstituteTrusted Source notes that atherosclerosis is a risk factor for serious complications. Narrow arteries may lead to risk factors for heart disease, such as high blood pressure. Additionally, narrow arteries may be more susceptible to blood clots, which can put a person at risk of severe events such as heart attack or stroke.
The combination of keeping total cholesterol down while keeping HDL cholesterol high may help reduce this risk and prevent cardiovascular disease.
How is it different from ‘bad’ cholesterol?
The terms “good” and “bad” are useful to help explain the functions of cholesterol. Both types of cholesterol serve a purpose in the body when balanced.
LDL cholesterol is bad because it collects as plaque inside the arteries, so additional LDL cholesterol is unnecessary. High LDL levels put a person at riskTrusted Source for atherosclerosis, a major risk factor for heart disease.
In contrast, higher levels of good cholesterol may lower a person’s risk of developing heart disease.
According to the NHLBITrusted Source, cholesterol does not have any symptoms itself, which is why it is important to get regular checks for cholesterol.
A lipid profile test can show levels of:
- total cholesterol
- triglycerides or fats in the blood
- LDL cholesterol
- HDL cholesterol
For HDL cholesterol, a higher number indicates a lower risk of heart disease. Low (undesirable) HDL cholesterol is anything less than 40 milligrams per deciliter (mg/dl)Trusted Source. Anything between 40 and 60 mg/dl is normal, while a reading of 60 mg/dl or over indicates high (desirable) HDL cholesterol.
Foods that may promote healthy cholesterol levels include those that are:
- lower in saturated fats
- higher in unsaturated fats
- higher in heart-healthy fibers
Fiber-rich foods
Fiber-rich foods are healthy for the heart and may help manage cholesterol levels. According to a 2017 reviewTrusted Source, soluble fiber in the diet reduces the absorption of cholesterol and bile acids that the liver uses to make cholesterol.
Foods naturally high in fiber include:
- oatmeal
- psyllium husk
- beans such as lentils, black beans, and peas
- whole grains
- artichokes
- apples
- avocado
Unsaturated fats
The Centers for Diease Control and PreventionTrusted Source say that choosing unsaturated fats may help prevent and manage high LDL cholesterol while increasing HDL cholesterol.
Foods high in unsaturated fats include:
- avocado
- olives
- nuts and seeds
- vegetable oils such as olive oil and sunflower oil
- oily fish such as salmon, mackerel, sardines, and herring
Other foods to swap
Additionally, a person may benefit from avoiding foods that increase bad cholesterol. The CDC recommends choosing foods low in:
- saturated fat
- trans fat
- sodium
- added sugars
Individuals may also wish to avoid trans fats and saturated fats such as those found in animal products, including:
- processed meats
- high fat red meats
- poultry
- high fat dairy products such as cheese
Tropical vegetable oils that are solid at room temperature may also be higher in saturated fats, such as coconut and palm oil.
Instead, choose low fat or lean products, such as:
- lean meats
- poultry with no skin
- fat-free or low fat dairy products such as milk and yogurt
- whole grains
- fruits and vegetables
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Although higher levels of HDL cholesterol have links with a decreased cardiovascular risk, clinical trialsTrusted Source that raise HDL levels have not shown results in reducing this risk.
It may be that the ratio of HDL to LDL cholesterol is more important, as HDL cholesterol can only transport so much cholesterol to the liver. The American Heart Association notes that HDL cholesterol only carries about a third to a fourth of blood cholesterol.
This is why interventions for issues with cholesterol typically involve methods to lower LDL cholesterol first. This may improve the balance between HDL and LDL cholesterol in the body.
The CDCTrusted Source says that strategies for improving cholesterol balance include:
- Getting regular physical exercise: Physical activity may help increase good cholesterol and lower triglycerides in the blood.
- Maintaining a moderate weight: Maintaining a moderate weight may help improve cholesterol balance and other modifiable risk factors for heart disease.
- Quitting smoking: Smoking increases many risk factors for heart disease, such as damaging blood vessels, hardening arteries, and lowering HDL cholesterol.
- Limiting alcohol use: Drinking excess amounts of alcohol may raise triglycerides and cholesterol. Therefore, aim to drink moderately, consuming no more than 2 drinks a day for males and 1 drink a day for females. Drinking in moderation may also increase good HDL cholesterol.
Additionally, finding ways to manage stress may be important. Too much stress may increase levels of the stress hormone cortisol and raise levels of LDL cholesterol.
Some stress-relieving activities include:
Strength Genesis Announces New Macadamia Nut Cooking Oil
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For years the standard for healthy cooking oil was olive oil. More specifically extra virgin olive oil. And for good reason...Extra virgin olive oil is high in heart healthy omega-3 fats. These are the types that help the cells of the body repair and improve health. Furthermore, olive oil is versatile and is used in many cooking and baking recipes such as eggs, chicken, vegetables and brownies.
However, olive oil has some limitations. First, it has a relatively low smoke point at 350-degrees fahrenheit which does not lend itself to high heat cooking or grilling. Secondly is the taste. Olive oil is relatively bland and does not provide tremendous flavor.
Australian Macadamia Nut oil the best-kept health secret most individuals probably never heard about according to Strength Genesis founder Derek Alessi Ph.D. "Macadamia Oil is packed with antioxidants, which are known to help neutralize free radicals. This can support a healthier heart and may reduce the risk of diabetes."
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Strength Genesis has been importing and bottling Macadamia nut oil since early 2019 and has seen the majority of their sales stem from health enthusiasts and foodies. Macadamia nut oil has a much higher smoke point, 515-degrees Fahrenheit, when compared to both olive oil and butter. The smoke point is also called the burning point of oil and can change the properties of oil from being very healthy and high in omega-3 good fats, to carcinogenic and dangerous. Also, Macadamia nut oil has a natural buttery taste which is prefered by many people when cooking meat, eggs and vegetables.
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