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Olive oil is a staple of the Mediterranean diet, but new research suggests using it in moderation may be healthier for people in the long run.
In the study published in the Journal of the American Heart Association, scientists found there wasn’t much of a difference between light and heavy olive oil consumption over a 4-week period. Both groups saw a significant reduction in blood LDL-C levels better known as “bad”cholesterol levels. “Bad” cholesterol is a marker for heart disease.
However, the key finding in the research came during the 4-week carryover period after the study concluded. Researchers found participants who followed the low-use olive oil diet had a greater reduction in LDL-C levels compared to the high-usage group. Higher reductions were also seen in total cholesterol and glucose levels for the low-use olive oil group.
“We found that with lower amounts of EVOO there were more significant reductions in LDL,” said Monica Aggarwal, MD, FACC, clinical associate professor, adjunct in the Division of Cardiovascular Medicine at the University of Florida and lead author of this study. “I would like to see a larger study looking at the same thing with larger washout periods to reduce carry over effects.”
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Past studies have linked olive oil use to a decreased risk for several health conditions including high blood pressure, inflammation, high cholesterol, cognitive decline, and obesity, as well as diseases such as type 2 diabetes, Alzheimer’s disease, cancer, and cardiovascular disease.
Four tablespoons of extra virgin olive oil equates to 56 grams of fat or 480 calories which is a significant portion of a 1500-2000 calorie diet. Researchers said people concerned about their olive oil consumption is urged to consult with a nutritionist.
While there are questions surrounding olive oil usage and consumption, researchers in the field of nutritional neuroscience found the Mediterranean diet can improve a person’s mood and help them deal with stress.The Mediterranean diet includes vegetables, lean protein and healthy fats like fish and nuts.
Researchers said the correlation between stress and food is all related to serotonin which is found in the gut.
“Blood sugar fluctuations are the main cause of mental distress and the stress response because serotonin levels become unstable,” said Lina Begdache, PhD, RDN, an Associate Professor of Nutritional Neuroscientist, Registered Dietitian, and Senior Author of the research published in the journal, Nutrition and Health. “Consequently, there is loss of appetite control when blood sugar falls.”
But components of the Western diet aren’t all bad and were not associated with stress and negative feelings in the research. Eggs, white meat and red meat all had positive impacts on mood.
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