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For free friendly advice or to order over the phone with a card call: 01772 883950
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Olive Oil, Omega 3, Nutrition
Olive oil is a popular cooking oil, and is recommended in the Mediterranean diet and the South Beach diet. But is olive oil omega 3 nutrition?
Olive oil was probably the first oil identified as a “good fat.” Investigation of the healthy components of the Mediterranean diet revealed that, although people who used the diet ate high levels of fat, it was a different kind of fat than is found in the Western diet. Mediterranean foods use olive oil.
Olive oil is highly monounsaturated. It is 55-80% oleic acid, which is a monounsaturated fat. Investigators found that monounsaturated fats lowered “bad” cholesterol, or LDL. It was thought that this provided a protective effect and partially explained the decreased rate of heart attack in Mediterranean countries.
Olive oil is also low in saturated fat and contains no trans fat. It does contain omega oils, but the olive oil omega 3 nutrition is negligible. Olive oil contains 9-10% linoleic acid, an omega 6 oil, and 1% or less alpha-linolenic acid, an omega 3 oil. Although olive oil manufacturers highlight the omega 3 contribution of olive oil in the diet, the amount of omega 3 actually provided is insignificant.
Olive oil does, however, have a definite place in a heart healthy diet. Monounsaturated oils do provide cardiovascular benefits. Olive oil is also more stable at higher temperatures than omega 3 oils are, so it is suitable for cooking. You can sauté, fry or bake with olive oil. An omega 3 oil will break down at those cooking temperatures.
In addition to monounsaturated fats, olive oil provides other nutrients. It is high in vitamin A and vitamin K. Olive oil is very high in the flavanoid, polyphenol. Polyphenol seems to help lower blood pressure, lower cholesterol and improve cardiovascular health. This means that olive oil has a double cardiovascular health benefit. | | |
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For free friendly advice or to order over the phone with a card call: 01772 883950
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