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February 10, 2012
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Nutrition Article
HEART PROBLEMS? AN OIL CHANGE MAY HELP.
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In NUTRITION, baby boomers receive healthy eating tips from health reporters and dietitians, many of whom are boomers, too.  Judy Swancutt Registered Dietitian |
 Olives are good for the heart |
(50PlusPrime) SOUTHFIELD, MICHIGAN --
Olive Oil, the juice of the olive, contains vitamins A, D, K and E as well as antioxidant properties. It is rich in monosaturated fat, which is well known to reduce low-density lipoprotein (LDL), the bad cholesterol, and promote high-density lipoprotein (HLD), the good cholesterol. It has a positive effect on blood pressure and may contribute to the relief of arthritis symptoms.Researchers have long maintained that olive oil can reduce the risk of heart disease as well as some cancers. On the market today there are a great variety of different brands, from many different countries and a wide range in prices, which may contribute to customer confusion about how to select and use olive oil.
Olive oil is graded by level of acidity, which determines the flavor and odor. Grades of olive oils include:
- Extra Virgin, the highest quality oils, resulting from sound, healthy, freshly picked olives. It has an acidity of less than 1% and is best used in salad dressings.
- Virgin oils are those with maximum acidity levels of less than 2%. These can be used for sautéing or pan-frying.
- Ordinary virgin oils have a maximum acidity of less than 3.3% and are best used for deep-frying. Olive oil is more heat stable than seed oils such as sunflower.
- Cold pressed is just the technique employed to produce the higher quality oils.
The color of oil depends upon the ripeness of the olives from which it was made. The olive starts out as green and darkens to black as it ages. If the oil is pressed from greener olives earlier in the season, the oil will be greener. Riper, darker olives will provide a yellow oil and some varieties appear a little more golden then others. The color of the oil can change with age and the way in which it is stored but does not necessarily dictate its quality or taste. Olive oils can be blended from a variety of olives but as a rule, the darker, greener oils will have a stronger fruitier flavor than the lighter, blonder oils.
Storage of olive oil is best in a dark room at moderate temperature. Although good oil will keep for up to 18 months, it is best to use it as soon as possible after the bottle has been opened. Light and heat are its enemies so storage next to the stove will age it very quickly. It can be refrigerated or even placed in the freezer to extend the shelf life. Olive oil will almost turn to a solid under refrigerated conditions but bringing it to room temperature will restore it to a fluid state and its taste will be fine.
Uses for olive oil include:
- Sautéing or pan-frying vegetables, chicken or any meat. Stir-fries are great!
- Bake your favorite fish brushed generously with olive oil and garlic. .
- Salad dressings of olive oil, fresh lemon juice, white wine vinegar and crushed garlic are easy, and a delicious compliment to any garden leaf, potato or macaroni salad.
- Substitute olive oil instead of the heart clogging margarine or butter on bread. Add spices and herbs for added favor.
One word of caution; olive oil, as all fat, has a high caloric density. One teaspoon is 45 calories, and calories do count. Use in moderation and enjoy!
