Mediterranean diet may help heart health

You've heard of the Mediterranean diet. It's been linked to lower occurrence of diseases such as coronary heart disease, as well as lowered blood pressure and arthritis. The primary source of dietary fat for those who follow the diet is olive oil.

Researchers at the University of Glasgow saw big improvements in the test scores of subjects who spent six weeks on a diet that included specific amounts of olive oil. They concluded that it's the phenolic compounds (polyphenols) that reduce the risk of heart disease.

If your doctor thinks you should add olive oil to your diet, here are a few things to know:

• Shop for extra virgin olive oil, with a first cold press. The majority of the polyphenols are extracted during that first press. The more refined the oil, the fewer polyphenols it contains.

• Shop in a health-food store if you can, and ask for advice. Let them point out good oils that haven't been mixed with other oils. Try to find oils that have a harvest date on them, ideally not more than one year.

• Look for dark bottles. Store it in a cool, dark cabinet once you get it home.

• Olive oil is high in calories. Don't go overboard. (The research used 4 teaspoons per day.)

• How to use olive oil: Drizzle a small amount over a salad. Use it as a dipping sauce for French or Italian bread with meals. Don't cook or fry with it.

• Check this site to learn about olive oil testing and research: olivecenter.ucdavis.edu Don't miss the research about some extra virgin olive oils failing international and U.S. standards. While the testing only covered olive oils sold in California, it will teach you a lot about olive oils and how to choose them.

Matilda Charles regrets that she cannot personally answer reader questions, but will incorporate them into her column whenever possible. Send email to [email protected]. (c) 2014 King Features Synd., Inc.