Healthy oil for Cincinnati residents

I personally eat a very large salad every day for lunch, putting olive oil and balsamic vinegar on it for dressing.  I also use olive oil to cook with the majority of the time.  I did this because of the belief that olive oil was “healthier” than other oils.  But Dr. Fuhrman, a nutrition expert, says no!

Here is just a piece of what he says in an interesting article…

Olive oil is not a whole food—it is a fattening, low-nutrient, processed food, consisting of 100% fat. One tablespoon of olive oil has 120 calories, as do all oils. One-quarter cup has 500 calories. Healthy salads are definitely a way of life for people who want to lose weight or improve health, but many of the benefits of a salad are lost when the calorie count is increased ten-fold with oil.

Olive oil polyphenols (like the polyphenols from berries and other plant foods) have antioxidant and anti-inflammatory activity.  Also, because olive oil is rich in monounsaturated fats, using olive oil in place of animal fat or other oils higher in saturated fat reduces total and LDL cholesterol.  When olive oil is substituted for animal fats, there is a reduction in risk because you are replacing a more dangerous fat with a less dangerous fat. Olive oil is a better choice than animal products or other vegetable oils, however nuts and seeds are a better choice than olive oil.

Top your salad with nuts and seeds instead of olive oil.

Nuts and seeds, are associated with reduced cholesterol levels and dramatic protection against coronary heart disease and sudden cardiac death. Since fats help you absorb the nutrients in vegetables, replacing the olive oil on your salad with nuts and seeds reduces cardiovascular risk and calories absorbed while providing the maximum nutrient value from the salad.  In addition to increasing the absorption of nutrients in vegetables, nuts and seeds supply their own spectrum of micronutrients including plant sterols, minerals, and antioxidants. Plus several seeds and nuts (flax, hemp, chia, walnuts) are rich in omega-3 fatty acids, beneficial for heart and brain health. Some seeds—flax, chia and sesame in particular—are rich in lignans, plant estrogens that protect against breast cancer.  Nuts and seeds also promote a healthy weight and protect against diabetes.  Replacing olive oil-based dressings with vinegar, fruit and nut-based dressings are definitely the way to go. Nuts and seeds, not oil, have shown dramatic protection against heart disease. We need to get more of our fats from these wholesome foods and less from processed oils.

To see this entire article, click here.

Sensible Fitness Personal Training
© 2015 All Rights Reserved

11145 Luschek Drive, Cincinnati, OH 45241
513-530-LEAN (5326)

Follow us: