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THE BREAST CANCER PREVENTION DIET: OMEGA-9 FATS
The Journal of the National Cancer Institute has reported that a serving of olive oil a day lowered the risk of breast cancer by 25 percent in Greek women. The study's author, Harvard's Dr. Dimitrios Trichopoulos, believes that American women might expect at least a 50 percent reduction in breast cancer by this substitution. Why? First, even those Greek women eating the least amount of olive oil consumed more than virtually any American women. Second, women in Mediterranean countries already have a 50 percent lower risk of breast cancer than American women, so the expectation is that American women may benefit even more if olive oil is substituted for dangerous fats found in vegetable oils and margarines. There are now four case-controlled studies from the Mediterranean showing a strong protective benefit of olive oil.
BREAST BENEFITS OF OLIVE OIL
As you eliminate omega-6 fatty acids from your diet, and add omega-9 fatty acids, your breast too will accumulate more omega-9 fatty acids, neutralizing the booster effect. As olive oil displaces starches in the diet of Mediterranean peoples, the risk of breast cancer actually decreases. Olive oil is also loaded with powerful antioxidants that can drop your oxidant load.
HOW TO USE OLIVE OIL
Olive oil should be used as a deliberate replacement for dangerous fats and refined carbohydrates. However, adding olive oil to these foods will do nothing more than make you fat. Dr. Scott Grundy of the famous Texas Health Sciences Center in Dallas has a simple recommendation. Just add two tablespoon-fuls of olive oil to a healthy diet. You do this by adding it to a salad or vegetables. Or you can use it in cooking vegetables.
THE OLIVE OIL CONTROVERSY
You may say, hey, you said that fat may cause breast cancer — how can you recommend fat? You're right. Olive oil is a fat. If you eat enough of it, you will become fat. In fact Crete, the site of the healthiest diet in the world, has suffered a decline in the health of its citizens with the addition of more calories and more olive oil over the last several decades. The answer to your question is simple. If you are willing to eat a very high-quality vegetarian diet, without olive oil, that is your healthiest choice. However, if you currently eat a high-fat diet, you are far better off replacing omega-6 fats, transfats, and saturated fats with olive oil. If you currently eat a low-quality low-fat diet with lots of refined carbohydrates, you are far better off replacing those carbohydrates with olive oil.
OTHER MONOUNSATURATED FATS
Alicja Wolk, Ph.D., from the Karolinska Institute in Stockholm, Sweden, studied 61,471 women between the ages of 40 and 76 from 1987 to 1990. In the January 12,1998, Archives of Internal Medicine, Dr. Wolk reported that monounsaturated fat reduced the risk of breast cancer by 45 percent. The study credited canola as well as olive oil. To date, the bulk of the world literature links the use of olive oil to less breast cancer. That's why most experts continue to recommend olive oil over other monounsaturated fats.
Recommendation
Include two tablespoonfuls of olive oil a day on salads or in cooking.
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