Olive oil is rich in monounsaturated fatty acids. Prefer olive oil and olives instead of animal fats like butter, creams and hydrogenated fats, such as seed fats. Prefer fish and poultry dishes, limit dishes with red meat (steak meat).
Olive oil, which is rich in monounsaturated fatty acids, is a major component of the Mediterranean diet. Populations from that region have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans.
Many scientists of preventive medicine and nutritionists call omega-3 and omega-6 fatty acids “essential” fats for good reason. The human body needs them for many functions, from building healthy cells to maintaining brain and nerve function as well as to prevent our health from a number of serious chronic diseases like cancer, cardiovascular diseases, high blood pressure and stroke, Alzheimer and inflammatory diseases of the arteries. Our bodies can’t produce omega-3s and omega-6s. Their only source is food.
Omega-6 mostly comes as linoleic acid from seed oils such as corn oil, soybean oil, and sunflower oil which we can find today in high quantities in fast food and industrially processed foods.
Omega-3s come primarily from fatty fish such as salmon, mackerel, and tuna, as well as from walnuts.
Scientists are still debating the exact optimal amount of fat in a healthy diet. But most of them agree that the best proportion omega-3 and omega-6 will be at a rate of one part omega-3s to one part omega-6s, ideally but not more than 6 grams omega-6s per day. This is important to notice because an overdose of polyunsaturated omega-6s may be harmful to our health.
The increase of the consumption of olive oil, rich in monounsaturated fatty acids, instead of other seed oils and animal fats helps you keep the right balance between omega-3s and omega-6s in your daily diet.
∙Prefer olive oil and olives instead of animal fats like butter, creams and hydrogenated fats, such as seed fats.
∙Prefer fish and poultry dishes, limit dishes with red meat (steak meat).