Into the Heart

Olive Oil or Extra Virgin Olive Oil for Cardiovascular Protection

Extra virgin olive oil is a unique dietary fat (lipid) in the sense that it is not extracted from seeds by means of solvents. Rather, it is obtained from whole olive fruit by using a cold-press technique which does not alter the chemical nature of the fruit or that of the resulting oil.

A most abundant compound in the olive is oleuropein. With the progression of blooming and maturation, oleuropein yields several compounds (hydroxytyrosol, oleuropein aglycone, and ligstroside) that generate the full fruity taste of olive oil.

These special compounds are virtually absent in refined oils often labeled olive oil, which is extracted by means of solvents and alkalinized with chemicals to reduce the excessive acidity. Additionally, the vitamin E (tocopherol) content of olive oil is ten times lower than that of virgin olive oil because of the lack of extraction of olive seeds, where most of the tocopherols are located.

During the past years, the biological activities of olive oil phenolics: oleuropein and hydroxytyrosol, have been thoroughly researched. These studies indicate that olive oil phenolics are potent free radical scavengers, inhibit chemically induced LDL cholesterol oxidation, inhibit platelet aggregation and eicosanoid production by activated human leukocytes, have antithrombotic activity, and potentiate the macrophagic response to endotoxin challenge by increasing their production of nitric oxide. These heart healthy benefits are related in the next sections.

In summary, extra virgin olive oil as a principal source of dietary fat provides intake of bioactive compounds with cardioprotective effects.

Anti-inflammatory and antioxidant effects of extra virgin olive oil

In the body certain types of fats tend to become polluted (oxidized) which then generates a cascade of cellular activity and inflammation resulting from oxidative stress. LDL cholesterol in the arteries is highly susceptible to this type of oxidative stress. HDL cholesterol conveys antioxidant actions and helps protect arteries from oxidative stress. Essentially certain types of high fat meals are associated with increased oxidative stress which, in turn, increases the risk of coronary artery disease and heart attack. Antioxidants help prevent fats from becoming polluted which reduces oxidative stress which then reduces inflammation and cellular build up in the arteries.

The study noted below evaluated changes in inflammatory mediators, thromboxane B2 and leukotriene B4, oxidative stress markers and fat (lipid) parameters, after a fat rich meal administered to twelve healthy subjects. The subjects were divided into three groups each participant received either extra virgin olive oil, olive oil or corn oil, together with 150 grams of potatoes. There was a two week washout period between treatments.

Blood samples were drawn at the start of the study and after one, two, and six hours after the meal. A significant decrease in inflammatory markers, namely thromboxane B2 and leukotriene B4, was recorded after hours two and six with extra virgin olive oil (but not olive oil or corn oil) consumption. An increase of serum antioxidant capacity was also recorded. This outcome reinforces the understanding that the Mediterranean diet reduces the incidence of coronary heart disease partially due to the protective role of its phenolic components, including those of extra virgin olive oil.

Epidemiological studies correlate lower incidence of cardiovascular disease with adherence to the Mediterranean diet.

Source:
Postprandial anti-inflammatory and antioxidant effects of extra virgin olive oil.
Bogani P, Galli C, Villa M, Visioli F.
Dept Pharmacological Sciences, University of Milan, Italy.
Atherosclerosis. 2007 Jan;190(1):181-6.

A Heart Healthy Cookie Recipe with olive oil

Intense Dark Cocoa Orange Cookie
Below is a low glycemic-cookie recipe that does not contribute to weight gain. The adult type cookie uses a half a cup of extra virgin olive oil and is heart healthy.

 two cups self rising flour
.75 cup dark cocoa powder
.25 cup sugar
1 tablespoon cinnamon
a half cup extra virgin olive oil
.25 orange juice and one whole orange

This cookie is low glycemic and does not cause a rapid rise in blood sugar. When too much sugar (glucose) circulates in the body the excess sugar is converted to stored body fat (weight gain). Additionally, high sugar levels cause LDL cholesterol to oxidize (become polluted) which contributes to arterial inflammation and arterial build up.

Olive oil is rich in omega 9 monounsaturated fats. Omega 9 fats generate a feeling of fullness (satiety). Omega 9 fats also nourish the skin and blood vessels.
Cocoa powder is derived from the cacao bean and has antioxidants, flavanols and procyanidin B2 which contributes to soft, flexible and strong arteries.

To begin this healthy cookie recipe blend dry ingredients with a spoon. Take the zest of one orange and add to the dry ingredients. Mix wet ingredients. Next dice the rest of the orange (pulp and all) into tiny pieces, mix orange pieces with the wet ingredients.  Combine dry and wet ingredients . . . stir with a spoon. An electric blender will affect the cake/truffle like texture.

Roll a full teaspoon of cookie dough in the palm of hand, place on aluminum foil or parchment paper about one inch apart, flatten slightly, sprinkle top with hint of sugar.  The cookie retains its shape and becomes puffy. The final cookie is dense and cake like. This is a low sugar, intense flavor adult type cookie, nice for a mid morning or mid afternoon pick me up. Bake at 350 degrees, 12 - 14 minutes,  yield about 32 cookies. 

Yes, this is a vegan cookie recipe.

Less Saturated Fat. . . Better Glucose Control

The importance of regulating inflammation to help prevent and manage disease is an important aspect of contemporary medical care. Tumor necrosis factor-alpha is an inflammatory mediator that has a significant role in cardiovascular diseases. Tumor Necrosis Factor-alpha is produced by fat (adipose tissue). Saturated fatty acids are associated with inflammation at the level of adipose tissue because saturated fat contributes to an increase of tumor necrosis factor-alpha activity.

Tumor Necrosis Factor-alpha is also a factor in the Metabolic Syndrome, a disorder which is characterized by insulin resistance and inflammation. Studies show that tumor necrosis factor-alpha is capable of inhibiting insulin secretion. Additionally, tumor necrosis factor-alpha is thought to interfere with insulin signaling in a variety of non-insulin producing cells, essentially inducing a state of insulin resistance.

Polyunsaturated fatty acids and monounsaturated fatty acids are unsaturated fatty acids. Mediterranean populations with dietary habits that are high in monounsaturated fatty acids, partly due to high olive oil (oleic acid) consumption, have considerably reduced inflammatory markers when compared to populations that have lower oleic acid intake. Oleic acid was found to be effective in reversing the inhibitory effect in insulin production of the inflammatory tumor necrosis factor-alpha.

The results of the research study noted below, suggests a diet high in oleic acid, which can be achieved through consumption of peanut and olive oil, produce beneficial effects in type II diabetes and have potential to reverse the negative effects of inflammatory cell activity observed in obesity and non insulin dependent diabetes mellitus (Type 2DM). These findings further support the use of modulating diet to treat diseases that have inflammatory origins.

Additionally, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) collectively referred to as omega 3 fish oils, have also been shown to be potent anti-inflammatory agents.

Source:
Oleic acid and peanut oil high in oleic acid reverse the inhibitory effect of insulin production
of the inflammatory cytokine TNF-α both in vitro and in vivo systems
Evros K Vassiliou , Andres Gonzalez , Carlos Garcia
Dept Biological Sciences, Kean University, Union, New Jersey 07083, USA
Lipids in Health and Disease 2009