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Olive oil
May help prevent: cancer, heart disease, high blood pressure, stroke

The traditional Mediterranean diet, rich in olive oil, is associated with low rates of disease and long life. Olive oil is richer than any other oil in mono-unsaturated fat, the healthy fat which helps raise ‘healthy’ HDL cholesterol. Olive oil, especially extra virgin olive oil, contains an abundance of beneficial plant compounds including flavonoids, phenols and lignans. These plant compounds act as potent antioxidants in the body. They help to fight heart disease by reducing the buildup of plaque on artery walls and preventing blood clots from forming. In addition, they help to maintain a healthy blood pressure by keeping artery walls flexible and open. These potent phytochemicals also inhibit the development and spread of cancerous cells, especially for breast and colon cancer. Olive oil also supplies a cancer-fighting phytochemical called squalene.

Action Tip: Choose olive oil more often for cooking and in salad dressings. Replace margarine and butter in baked goods with three-fourths olive oil.