olive oil - and Mediterranean diets

olive oil -and Mediterranean diets

Dr Rosemary Stanton OAMnutritionist

© Rosemary Stanton 2013

the balanced diet

nutrition& health

environmental sustainability

taste‘food literacy’

definitionextra virgin olive oil defined by chemical tests organoleptic tests


marriage of science and gastronomy

the value of any diet

foods ?or

nutrients ?or

style of eating ?


Mediterranean diets emphasise

– fresh foods– vegetables, legumes, herbs– olive oil– fruit– grains, mostly bread– nuts– fermented dairy (cheese & yoghurt)– seafood– red wine (with meals)


Mediterranean diets

low in- red meat- milk- butter, margarine- processed foods- fast foods


Western dietsemphasise

- foods & drinks high in added fat, sugar, salt- highly processed grains - meat dominates dinner- vegetables – accompaniment (often chips)- fruit juice preferred to fruit- dairy (milk, cheese, yoghurt, ice cream)- alcohol (with or without food)


Western diets

low in- vegetables- fruit- nuts


modern Western dietpromotes

- obesity- type 2 diabetes- cardiovascular disease- some cancers (colon, breast, prostate)


Western dietsproblems

- if nutrient intake is inadequate, fortify food or promote supplements

- convenience over-rides all other factors

- little interaction between science and gastronomy


the value of any diet

foods ?or

nutrients ?or

style of eating ?


Mediterranean diets

fresh foodsand

style of eating and

nutrients


Western diets

processed foodsand

convenienceand

nutrients


Mediterranean diets

Seven countries study– epidemiological study (1950s and 60s)

showing low cardiovascular disease in people in Mediterranean countries (CHD 1/6 the level in Finland)


Mediterranean diets

observational studies– many studies show value in Mediterranean

diets for CVD, depression, longevity (even among those who are overweight)


Mediterranean diet research

early work nutrient-centered- type of fat- quantity of fat

NB the type of olive oil was usually ignored


Mediterranean dietsLyon heart trial - 2° prevention trial

– participants had had a heart attack

– Mediterranean diet gave dramatic reduction (73%) in a 2nd heart attack & 50% reduction in deaths compared with American Heart Association diet


Mediterranean dietsPredimed* trial - 1° prevention trial 7747 participants (age 55 or 60 to 80) primary prevention of CVD (stroke, heart

attack, death) participants at high risk of CVD Med. diet + EVO, Med. diet + nuts, or control

‘low fat’ diet median time 4.8 years

*Prevención con Dieta MediterráneaEstruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med 2013;368:1279-1290


Mediterranean dietsPredimed trial olive oil group, 50 mL oil/day (98% EVO) nut group, 30g nuts (walnuts, hazelnuts,

almonds)/day control group, didn’t follow low-fat diet, but

consumed less EVO & fewer nuts all groups ate vegetables, fruit, fish, less red

meat


Mediterranean diets

Predimed trial - results– reduction in blood pressure (both groups)

– reduction in stroke (both groups)

– reduction in depression in nut group, but only in those with diabetes


Mediterranean diets

fresh foodsand

style of eatingand

nutrients (olive oil ?)


olive oil

why is it so good ?does it have to be extra virgin ?


olive oil & blood cholesterolchoose any oil

- polyunsaturated or monounsaturated- value unaffected by degree of refining- nothing special about olive oil

(EVO or refined)


olive oil & oxidationchoose extra virgin olive oil

- monounsaturated fat is more stable- but benefits due to antioxidants in

EVO (especially hydroxytyrosol)

Di Benedetto R, VarÌ R, Scazzocchio B, Filesi C, Santangelo C, Giovannini C, Matarrese P, D'Archivio M, MasellaR. Tyrosol, the major extra virgin olive oil compound, restored intracellular antioxidant defences in spite of its weak antioxidative effectiveness. Nutr Metab Cardiovasc Dis. 2007;17:535–45Rietens SJ. Bast A. Haenen GR. New insights into controversies on the antioxidant potential of the olive oil antioxidant hydroxytyrosol. J Agric Food Chem. 2007;55(18):7609-14Covas MI, Nyyssonen K, Poulsen HE, et al.: The effect of polyphenols in olive oil on heart disease risk factors: A randomized trial. Ann Intern Med 145:333–341, 2006


olive oil – blood pressure

choose extra virgin olive oil- polyphenolic compounds in olive oil

reduce high blood pressure, altering membrane fluidity & may also enhance nitric oxide levels

Ferrara LA, Raimondi AS, d'Episcopo L, Guida L, Dello Russo A, Marotta T. Olive oil and reduced need for antihypertensive medications. Arch Intern Med 2000 27;160(6):837-42Estruch R, Martinez-Gonzalez MA, Corella D, Salas-Salvado J, Ruiz-Gutierrez V, Covas MI, Fiol M, Gomez-Gracia E, Lopez-Sabater MC, Vinyoles E, Aros F, Conde M, Lahoz C, Lapetra J, Saez G, Ros E. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med. 2006; 145: 1–11


olive oil – anticlotting effect

choose extra virgin olive oil - prevent platelet aggregation- down-regulate genes that clotting- affects factor VII, foam cell production

Correa JA, López-Villodres JA, Asensi R, Espartero JL, Rodríguez-Gutiérez G, De La Cruz JP. Virgin olive oil polyphenol hydroxytyrosol acetate inhibits in vitro platelet aggregation in human whole blood: comparison with hydroxytyrosol and acetylsalicylic acid. Br J Nutr. 2009;101(8):1157-64

Konstantinidou V, Covas MI, Muñoz-Aguayo D, Khymenets O, de la Torre R, Saez G, Tormos Mdel C, Toledo E, Marti A, Ruiz-Gutiérrez V, Ruiz Mendez MV, Fito M. In vivo nutrigenomic effects of virgin olive oil polyphenolswithin the frame of the Mediterranean diet: a randomized controlled trial. FASEB J. 2010 Jul;24(7):2546-57. Epub 2010 Feb 23


olive oil – anti-inflammatory

choose extra virgin olive oil- oleocanthal in EVO has similar

potency to ibuprofen- hydroxytyrosol suppresses

pro-inflammatory cytokines

Beauchamp GK, Keast RS, Morel D, Lin J, Pika J, Han Q, Lee CH, Smith AB, Breslin PA. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005; 437(7055):45-6

Zhang X, Cao J, Zhong L. Hydroxytyrosol inhibits pro-inflammatory cytokines iNOS and COX-2 expression in human monocytic cells. Naunyn Schmiedebergs Arch Pharmacol. 2009;379(6):581-6


olive oil – when you splurge?

choose extra virgin olive oil - EVO influences composition & size of

triacylglycerol-rich lipoproteins (effect not due to the fat in olive oil)

Perez-Martinez P, Ordovas JM, Garcia-Rios A, Delgado-Lista J, Delgado-Casado N, Cruz-Teno C, CamargoA, Yubero-Serrano EM, Rodriguez F, Perez-Jimenez F, Lopez-Miranda J. Consumption of diets with different type of fat influences triacylglycerols-rich lipoproteins particle number and size during the postprandial state. Nutr Metab Cardiovasc Dis. 2011;21(1):39-45

Abia R, Perona JS, Pacheco YM, Montero E, Muriana FJ, Ruiz-Gutierrez V. Postprandial triacylglycerolsfrom dietary virgin olive oil are selectively cleared in humans. J Nutr 1999;129(12):2184-91


lesson from research

look at whole foods & whole diets– olive oil is not just monounsaturated

fat; its other components deserve attention

– olive oil encourages vegetable consumption & this changes eating style


components of EVO simple phenols (tyrosol, hydroxytyrosol) terpenes (oleuropein, ligstroside) flavones (apigenin, luteolin) hydroxycinnamic acids (caffeic acid, cinnamic acid,

ferulic acid, coumaric acid) anthocyanidins (cyanidins, peonidins) flavonols (quercetin, kaempferol) flavonoid glycosides (rutin) lignans (pinoresinol) hydroxybenzoic acids (vanillic acid, syringic acid)


extra virgin olive oilsame compounds responsible for many

health advantages also provide its organoleptic properties


marriage of science and gastronomy

olive oil - and Mediterranean diets

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