Feeds:
Posts
Comments

Posts Tagged ‘saturated fats’

As a Registered Dietitian, I love when February rolls around! I break out my wardrobe of red and heart themes to raise awareness of heart disease and best practices to take care of your heart in honor of American Heart Month

In January of this year, we learned of a new study led by researchers from Harvard T.H. Chan School of Public Health revealing people who consume higher amounts of olive oil may lower their risk of premature death overall from specific causes including cardiovascular disease.  According to this study, swapping out the butter or other artery-clogging fats in your diet may add years to your life. 

This study revealed that individuals consuming more than a ½ tablespoon of olive oil daily are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer’s or lung disease when compared to people who consume less of this healthy fat.

Researchers encourage individuals to pay attention to their overall diet quality and lifestyle. A key factor is to add olive oil into the diet as a substitution for other, unhealthier fats. Olive oil is rich in healthy antioxidants, polyphenols, and vitamins and is a good source of heart-healthy monounsaturated fats.

After this study was revealed, a great discussion was held with my colleagues.  We were encouraged by the results of this new information and began examining how to add more olive oil into our diets.

We determined that replacing a fat is different from adding one to your diet, and one of the easiest ways to replace butter and other animal fats is with olive oil. To make an easy transition and introduce olive oil into our diets, if a recipe contains butter, cut out half the butter and replace it with olive oil. Introducing more olive oil into our diets can also be accomplished with using infused olive oil to flavor whole grains, vegetables, and proteins, or by  dipping bread into olive oil bread dip. This easy and healthy dip is made by combining high quality extra virgin olive oil (richer in flavor and intended for dipping) with spices such as garlic powder, oregano, rosemary, basil, or crushed red pepper flakes. Use a crusty bread or Artisan loaf for dipping.

Living heart-healthy involves understanding your risk, making choices, and taking steps to reduce your chances of getting heart disease. By taking these preventive measures, you can lower your risk of developing heart disease and improve your overall health and well-being.

Written by:       Beth Stefura, RD,LD, Family and Consumer Sciences Educator, Mahoning County,                The Ohio State University, stefura.2@osu.edu

Reviewed by:     Jenny Lobb, RD,LD, Family and Consumer Sciences Educator, Franklin County, The Ohio State University, lobb.3@osu.edu

References

American College of Cardiology (2022). Higher olive oil intake associated with lower risk of CVD mortality. Science Daily. https://www.sciencedaily.com/releases/2022/01/220110145249.htm

American Heart Association (2021). Saturated Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

Gordon, B. (2021). Choose Healthy Fats. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

Palmer, S. (2011). Olive Oil California Style! This Golden-Green Liquid Is Fragrant, Flavorful, and Bursting With Heart Health Benefits. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/100111p30.shtml

Webb, D. (2013). Phytochemicals’ Role in Good Health. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/090313p70.shtml.

Read Full Post »