Fats and Cholesterol
Fat is an essential nutrient but not all fats are the same. With more than 75% of monounsaturated fat, olive oil is the healthiest dietary fat.
UNDERSTANDING CHOLESTEROL
There are two types of cholesterols known as low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol is known as ‘bad’ cholesterol because it transports and deposit cholesterol in the tissues and arteries resulting in the damage of vessel walls. HDL cholesterol is known as the ‘good’ type as it removes the bad cholesterol from the cells and transports it to the liver where it is eliminated.
TYPES OF FATS
Monounsaturated fats:
Regulate blood cholesterol levels by reducing ‘bad’ cholesterol (LDL) and increasing ‘good’ cholesterol (HDL). Monounsaturated fats are liquid at room temperature and they reduce the risk of cardiovascular disease.
Polyunsaturated fats:
Reduce blood cholesterol levels, both ‘good’ and ‘bad’. Polyunsaturated fats are also liquid at room temperature but are more vulnerable to cellular aging and less stable in cooking than monounsaturated fats.
Saturated fats:
Increase level of ‘bad’ cholesterol and the risk of coronary diseases. They are solid or semi-solid at room temperature.
Trans fat:
This is a type of unsaturated fat, resulting from an industrial process, which consists in adding hydrogen oils to make them more solid, increase product shelf life and decrease refrigeration requirements. They are solid at low temperature and increase the risk of coronary diseases. Medical studies also suggest that the consumption of trans fats may increase the risk of cancer. Trans fats are mainly found in margarine, processed food and fast foods.
A Natural Antioxidant
Olive oil contains a high level of polyphenols making it a natural source of antioxidants. Polyphenols are natural antioxidants which protect body cells against damage caused by molecules called ‘free radicals’. The amount of these molecules increase with overexposure to sun, environmental stress and pollution resulting in the acceleration of the aging process. Cardiovascular diseases are closely linked to dietary habits. Statistics show that populations following the Mediterranean diet have a lower risk of developing coronary heart diseases, such as arteriosclerosis.
The Mediterranean Diet
In the Mediterranean diet the word deprivation is replaced with variety and balance. This diet comes from the Greek island of Crete, and is hence also known as the Cretan diet. a The Mediterranean diet is a lifestyle rather than an actual diet. It focuses on a daily intake of fresh ingredients, fruits and vegetables, healthy fats and whole grains, combined with regular physical activity. The intake of fish, poultry, eggs and sweets is reduced to a weekly consumption and red meat to a monthly consumption. Medical studies have shown that people who follow this diet are less likely to develop cardiovascular diseases and certain types cancer. Olive oil plays a central role as it is the main cooking fat in this diet, as it is the richest source of heat-healthy monounsaturated fats.
Healthier Cooking
Contrary to common belief, olive oil is idea for cooking as it very stable when heated. Every dietary fat has a smoke point, which refers to the temperature at which it begins to break down and smoke, which gives food an unpleasant taste. The smoke point of olive oil ranges between 180°C and 200°C according to the type. The natural antioxidant found in olive oil protect it from burning when heated. This is also the reason why it is often added to butter when cooking as butter starts burning at 120°C.
Olive oil can also be used for deep-frying if it is done correctly. Overheating the oil is a common mistake when deep-frying.
Tips to deep-fry food with olive oil:
Set the thermostat at 170°C-190°C.
Pour enough oil in the frying pan for the food to be submerged.
Do not fry too many pieces of food at the same time to maintain the temperature and obtain best results.
Do not drain the fried food directly on paper towels because the food will reabsorb the oil. Use a wire rack placed over paper towels.
Once the frying is finished, the oil can be stored and used up to 6 times as long as it is well filtered. After frying, store the oil in the refrigerator until next time.
