Mediterranean diet

The Daily Dose
I have frequently been known to extol the virtues of the Mediterranean diet, not just for its potential weight loss effects, but also due to its inherent abilities to slow or prevent the progression of cardiovascular disease. What makes the diet so beneficial? Obviously, the diet is rich in vegetables, fruits, whole grains, fish, wine and lean meats. We presumed that it was the abundance of omega-3 fatty acids that reduced heart risk. Newer research, however, points to one of the diets major components – olive oil; specifically olive oil compounds known collectively as olive oil polyphenols. Further, combinations of olive oil polyphenols, omega-3 fatty acids and resveratrol (found in red wine) may reduce the incidence of neurological disease, age-related bone disorders, and even cancer.


Most notable is the cardiovascular benefits derived from the olive oil polyphenols. They are all capable of increasing the HDL (good cholesterol) while lowering triglycerides and LDL values (bad cholesterol). One study demonstrated significant drops in these numbers with use of only 0.84 fluid ounces per day for three weeks. In combination with the omega-3 fatty acids found in fish, there was dramatic decrease in inflammation within blood vessels, thus theoretically decreasing overall cardiovascular disease. Another study (granted, it was done in filthy rats!) revealed a decrease in plaque formation at the aorta by 54%. Not bad even for vermin.

There is mounting evidence that olive oil polyphenols may work as well as aspirin for those at risk of heart attack or stroke. It has anti-clotting and anti-inflammatory properties similar to that of aspirin without the same potential to burn a hole in your stomach. According to the British Journal of Nutrition, hydroxytyrosol acetate from olive oil inhibits the synthesis of the body’s natural clotting factors.

There is ample data to suggest that the Mediterranean diet can help confer some benefit against certain cancers. It is felt that the mechanism revolves around the suppression of fatty acid synthase, an enzyme responsible for converting carbohydrates into fat in the body. Compounds like olive oil that block this enzyme have been shown to induce anti-cancer effects. Olive oil polyphenols may also inhibit the growth of cancer cells, especially in colorectal cancers, a leading cause of cancer death in this country.

Can something so simple and easy to purchase be this beneficial? It would appear so. Olive oils, while rich in heart-healthy monounsaturated fats, also provide valuable polyphenols which may be the true reason for the successes of the Mediterranean diet. When combined with the other components of the diet, it is hard to argue for a more complete regimen. After all, we truly are what we eat.

Do you have any medical questions or concerns that you would like addresses? You can contact Dr. Spence by email at panhandledailydose@hotmail.com or by mailing your question to Daily Dose, P.O. Box 6107, Marianna, FL 32446.