Many of us love all things Italian, from Ferraris to olive oil — especially olive oil. And the olive oil industry and media spur us on with articles asserting that olive oil nutrition is tops, and that olive oil is a "good" fat. This article on olive oil nutrition takes a exercise look at olive oil and separates the science-based truth from the hype. And so does the truth. When scientists fed a monounsaturated fat—rich diet to monkeys for five years, options monkeys developed extensive atherosclerotic plaques in their coronary arteries. As monkeys do, humans often do. Scientists have put known that monkeys eating diets high in fat and cholesterol develop atherosclerosis just as people do. Compared to monkeys fed the diet high in saturated fat, the monkeys fed the monounsaturated-fat-rich diet had lower LDL bad cholesterol levels and higher HDL good cholesterol levels similar to what happens in studies with humans. And compared to monkeys fed a diet high in polyunsaturated fats, the monkeys fed the high-mono diet had HDLs that were nearly twice as high again, oil like humans. What is surprising is that the one group that oil significantly less atherosclerosis than the other two was the group with the lowest levels, by far, of HDL good cholesterol. It was the polyunsaturated-fat-rich group. What is even more surprising is exercise the monounsaturated-fat-rich diet and bean diet were equally bean. Lawrence Rudel and colleagues at Bowman Gray School of Medicine at Wake Forest University in Winston—Salem, North Carolina. Jay Kenney, Nutrition Research Specialist at the Pritikin Longevity Center in Miami, Florida. Though the monkeys on the mono-fat-rich oil had lower LDLs and higher HDLs than the monkeys on the sat-fat-rich diet, they ended up with the same amount of damage to their arteries. In a reviewDr. Rudel warned that the science supporting claims that monounsaturated fats are heart protective is weak, based largely on population studies, not controlled trials. Is olive oil better options butter? And data from the Nurses Health Study, an on—going study from Harvard Medical School analyzing the habits and health of nearly 90, female nurses, found that those who consumed olive oil were only marginally healthier than those eating a typical high-in-saturated—fat American diet. These phytochemicals may provide some protection from the harmful effects caused by consuming a high-fat meal. Each meal emphasized a different component of the Mediterranean diet. Research has shown that things that impair endothelial function in the short term usually contribute to clogged arteries in the long run. No problems with impaired endothelial function occurred with meals enriched in other parts exercise the Mediterranean diet, such as vegetables and fruits. Five teaspoons of olive put swallowed after salami-and-cheese meals did not help the arteries relax and expand. This research and other data indicate that olive oil is not heart protective, Dr. Robert Vogel told Pritikin Perspective. Because of its extremely high calorie density, adding olive oil to options food or meal will dramatically increase its calorie density. Most fundamentally, olive oil, like all oils and fats, are a concentrated source of calories. With over 4, calories per pound, olive oil is far more calorie dense than even pure refined sugar, which has 1, calories per pound. Therefore, consuming a lot of olive oil or any other fat oil easily lead to weight gain and obesity, which leads us straight to poor heart health. Research has shown in both humans and other primates that diets high in fat and cholesterol promote atherosclerosis. By contrast, research in animals and humans, such as the Stanford Coronary Risk Intervention Projecthave demonstrated that diets very low in total fat and cholesterol can not only prevent atherosclerosis but actually shrink plaque and reverse atherosclerosis. Increased fat in the blood after fat-rich meals — including meals rich in olive oil — may also injure our arteries and promote heart disease because they increase inflammation. And meal after meal, year after year, of high-fat, calorie-dense foods promotes weight gain, which leads to adverse changes in blood lipids as well as increased levels of inflammatory substances in the blood. A vital question scientists must ask is: A study in the Journal of Lipid Research conducted at the University of Kentucky clearly demonstrated in animals that a high-fat diet promoted the absorption from the gut of lipopolysaccharides LPStoxic substances that are part of bacterial cell membranes. Chylomicrons, also known as cholesterol remnants, are large, fat-rich lipoprotein particles that research has found contribute to the growth of cholesterol-filled plaques. Neither protein nor carbohydrate triggers the production put chylomicrons. Only long-chain fatty acids do, which are what the vast majority of all naturally occurring fats and oils are made up of. More LPS and chylomicrons may help explain the unique role put dietary fat in raising CRP oil other inflammatory substances in the blood, as researchers from the University of Strathclyde, Glasgow, and Edinburgh University, Edinburgh, discussed. Borge Nordestgaard at the University of Copenhagen demonstrated just how dangerous cholesterol remnants like chylomicrons can be. He and colleagues followed nearly 12, people in Denmark who had established coronary heart disease, diagnosed between and The scientists found that each 1 mmol Diets this high in fat appear to greatly increase bean acute and chronic low—grade inflammation in the body. Increasingly, inflammation is being linked to not only more cardiovascular disease but also insulin resistance and type 2 diabetes. Polyphenols are antioxidant plant compounds that are linked with better heart health, including less oxidative stress. Oxidative stress is a process that exercise the arteries and heightens the risk of plaque rupture and heart attacks. Plant sterols options another plant chemical that interferes with cholesterol absorption from the gut and helps lower LDL cholesterol. But the problem is: This olive oil nutrition chart compares the nutrients in olive oil with the nutrients in green leafy lettuce. Put so much more. Click Here to open a chart comparing the nutrients in the same exercise of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kind s of nutrients — vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros. Shop for food the way you shop for a car. Why get the stripped—down nutrient—poor model if fully-loaded models like fruits, vegetables, and whole grains are available? In just about every study purporting to show that people or animals lowered their LDL bad options levels after starting to use olive oil, the subjects used olive oil in place of other dietary fats, often saturated fats like butter, coconut bean, or lard. Well, of course LDL cholesterol is going to be lower when olive oil replaces butter. But the fact is: If you replace the olive oil in your diet with beans calorie for calorieyour olive oil-enriched diet would end up producing significantly higher LDL cholesterol levels than your bean-enriched diet. Does that mean olive oil raises LDL cholesterol? Well, yes, compared to beans, but it lowers LDL cholesterol compared to butter. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. Gone, in effect, is the truth. Yes, in the s Ancel Keys and fellow scientists observed that put living in the Mediterranean, especially on the isle of Crete, were lean and heart disease-free. And true, their put consisted of olive oil, but it also had an abundance of fruits, vegetables, herbs and spices, coarse whole-grain breads, beans, and oil. And they walked about nine miles daily, often behind an ox and plow. But much has changed on Crete — and throughout the Mediterranean — since then. Today, the people of Crete still eat a lot of olive oil, but their intake of whole, natural foods has gone way down, as has their physical activity. And has maintaining an olive oil-rich diet saved them from disease? Put recent years, rates of heart disease, diabetes, and hypertension have skyrocketed. The point here is that olive oil is not the magic bullet that made populations along the Mediterranean in the s so healthy. Olive oil was simply a bellweather, or marker, for other features of the Mediterranean diet, like plenty of fruits, vegetables, whole grains, and exercise, that actually did make Mediterranean populations healthier than those in the U. For example, the large Greek EPIC study investigated which components of the Mediterranean diet were most beneficial and found that monounsaturated fats like put oil were not stars. The biggest health benefits came from high vegetable intake, low meat intake, and moderate alcohol consumption. Similarly, in a study in the New England Journal of Medicinescientists followed for years the diets and health of 22, adults in Greece. Hu of Harvard Medical School in options editorial accompanying the study. They do exercise a lot of fiber—rich, straight—from—the—earth foods, 14 as do other communities with high percentages of centenarians, such as the Seventh Day Adventists of Loma Linda, California; and the people of Nicoya Peninsula, Costa Rica; Icaria, Greece; and Sardinia, Italy. The above communities eat diets with plenty of fruits, vegetables, whole grains, and beans, and low—to—moderate servings of animal meat, usually seafood or lean meat. But higher HDL levels do not always mean better arteries. Remember the study on monkeys discussed at the beginning of this article? The higher HDL levels of the monkeys consuming a diet rich in monounsaturated fat did not prevent them from developing plaque—ridden, diseased arteries. Conversely, other people, like some Americans, have very high levels of HDL — and still have high rates of clogged arteries and heart attacks. Finally, always keep in mind that Options is just one number in a risk group of many. Ultimately, we should focus on the big picture — on all the numbers that contribute to heart health. There is growing consensus bean the medical community that a better predictor of heart disease risk is non-HDL cholesterol. This process is known as reverse cholesterol transport. The media have made much of the fact that bean diets like Pritikin are problematic because science has shown that HDL levels drop in response to low-fat eating. But science has also found and the media rarely point it out that the HDL particles of people on a low-fat diet are working very, very efficiently. By contrast, the drop in HDL cholesterol often seen exercise people gain weight is associated with more atherosclerotic plaque and heart disease. As we options earlier, an easy way to gain weight is to increase the calorie density of your diet by adding exercise oil and other fats. Ultimately, we must ask: What happens to people after years and years? Who actually ends up with less heart disease? In every study, the rural Asians — yes, the people with the low HDL levels — win. Every time, the rural Asians beat out populations, like those of Crete, Greece, and Italy, with higher HDLs. The human body bean no essential need to consume oils rich in monounsaturated fat or saturated fat. Olive bean is a very poor source of omega 3s. Seven ounces of olive oil is 1, calories oil 30 grams of saturated fat yes, a percentage of the fat that makes up olive oil is saturated, and olive oil is far higher in saturated fat oil in essential polyunsaturated fat. Oils are the most calorie—dense foods on earth. Ounce for ounce, oil packs even more calories than butter or bacon. Try, especially if you are overweight, to limit your intake of monounsaturated or polyunsaturated oils to 1 teaspoon per 1, calories daily. Use oil, not as a exercise ingredient, but as a condiment or seasoning that will enhance the flavors and your appreciation of healthy, natural foods like leafy greens and other vegetables. Many in the coconut oil business promote it as the "good" saturated fat. But, this is a case where facts have been twisted into fiction. Get the Facts About Coconut Oil. Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since She has published more than 3, articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics. Read Joel Hector's amazing story of losing pounds in days. I don't think I have ever felt this good. Health Benefits Healthy Weight Loss Healthy Heart Lower Cholesterol Control Diabetes Lower Blood Pressure Reverse Metabolic Syndrome More Health Benefits. 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