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How EVOO Combats Heart Disease

Posted on by The Olive Oil Hunter

Part II: The Power of Polyphenols

A large body of evidence shows that daily consumption of EVOO can significantly reduce the risk of cardiovascular disease (CVD). Part I of this two-part series highlighted the contributions of oleic acid (OA). The other bioactive components of EVOO that protect against CVD are its more than 30 polyphenols.

Factors that contribute to CVD include oxidative stress, inflammation, cholesterol, blood-vessel function, and high blood pressure (hypertension). Below, we’ll look closely at the mechanisms by which polyphenols work in the body to modify and improve these factors.

What are polyphenols? Polyphenols are naturally occurring substances in many plants and fungi. Most polyphenols are antioxidants, which means they help neutralize chemical compounds formed in the body that can damage cells. Hydroxytyrosol (HT) has been identified as the polyphenol in EVOO that is essential in the prevention of CVD.

HT combats oxidative stress

Oxidative stress can cause cell mutations and has been identified as an underlying cause of multiple aspects of CVD. Injured tissues release ions—charged particles—that bind to oxygen, creating an excess of unstable molecules. As an antioxidant, HT directly neutralizes these unstable molecules, or reactive oxygen species (ROS). HT has also been shown to inhibit the cell damage produced by ROS and to enhance the antioxidant abilities of cells in the blood vessel walls.

Lowers inflammation

HT can block some of the processes that signal for cells to mount an inflammatory response. In this way, HT reduces the impact of inflammatory substances that are linked to oxidative stress as well as to impaired blood vessel function, a key risk factor for CVD.

Reduces “bad” cholesterol and improves “good”

Polyphenols reduce the amount of small molecules of LDL (“bad” cholesterol), which do the most damage. Polyphenols also help prevent LDL from forming plaques that build up in the arteries,
or atherosclerosis. In a 3-week clinical trial, HDL (“good” cholesterol) functioning improved significantly in healthy patients who consumed high-polyphenol EVOO, compared with low-polyphenol EVOO.

Protects the blood vessel lining and lowers blood pressure

Polyphenols help prevent damage to the endothelium, the inner lining of the blood vessel walls, by increasing the production of nitric oxide (NO), a vasodilator—a substance that relaxes the blood vessels. By enhancing the production of NO, polyphenols can improve endothelial function, protect against arterial stiffness, and lower blood pressure.

References: 1. Lu Y, Zhao J, Xin Q, et al. Food Science and Human Wellness. 2024;13:529-540. 2. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498 3. Lobo V, Patil A, Phatak A, Chandra N. Pharmacogn Rev. 2010;4(8):118-126. 4. Hernáez Á, Fernández-Castillejo S, Farràs M, et al. Arterioscler Thromb Vasc Biol. 2014;34(9):2115-2119.

Insalata Torre a Cona

Posted on by The Olive Oil Hunter

My Merry Band of Tasters and I enjoyed this vibrant mixed salad at the historic Torre a Cona estate just outside Florence. It’s dressed with a light vinaigrette that enhances the pepperiness and bitterness of the lettuces.

Ingredients

  • One bulb fennel, about 16 ounces
  • 5 ounces radishes, very thinly sliced
  • One 12-ounce head of radicchio, cut into ribbons
  • 6 ounces frisée or curly endive
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Wedge of Parmigiano-Reggiano

Directions

Trim the bottom off the fennel bulb, then use a mandoline (or a thin food processor slicing blade or the slicing side of a box grater) to shave it into thin slices. Mince a few fronds and add them with the fennel to a large salad bowl along with the radishes, radicchio, and frisée. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper. Pour the vinaigrette over the salad and toss well with tongs. Run a cheese plane across the surface of the Parmigiano-Reggiano to create wide shavings and scatter them on top of the salad.

Serves 6 to 8

Potato-Leek Skillet Breakfast

Posted on by The Olive Oil Hunter

Or brunch or a light dinner! Many people are surprised to learn that potatoes are extremely popular in Italy, often served with meat dishes. Present this one-pan meal right in the skillet or on a platter. It’s satisfying on its own as well as alongside soft scrambled eggs.

Ingredients

  • 4 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 1/2 pounds fingerling potatoes
  • 1 tablespoon fresh rosemary needles, minced
  • 1 teaspoon coarse sea salt
  • 1 teaspoon fresh ground black pepper
  • 2 large leeks
  • 4 garlic cloves, minced
  • One 12-ounce burrata or six 2-ounce mini burratas, room temperature
  • 1/4 cup assorted fresh herbs such as basil and parsley, well chopped
  • Balsamic vinegar, for drizzling

Directions

Step 1

Preheat the oven to 400°F. Pour 2 tablespoons olive oil in a 10-inch oven-safe skillet. Slice the potatoes in half lengthwise and add them to the skillet along with the rosemary, tossing to coat them with the oil. Season with the salt and pepper. Roast the potatoes for 20 minutes.

Step 2

While the potatoes are roasting, trim the roots and the dark green leaves from the leeks. Slice the leeks in half lengthwise and triple-wash them under cool running water to remove any sand or soil; pat dry. Slice them into 1/2-inch half-moons and place them in a bowl with 2 more tablespoons of olive oil and the garlic; toss well.

Step 3

After 20 minutes in the oven, carefully take out the skillet and add the leeks, toss well, and return to the oven for another 15 minutes or until the tip of a sharp knife easily pierces a few of the potatoes and they’re crispy.

Step 4

Place the skillet on a heat-safe pad and let cool for 5 minutes, then center the burrata on top of the vegetables. Sprinkle on the fresh herbs and drizzle with balsamic vinegar and more olive oil. To plate, gently pull apart the burrata so that each serving has a portion of cheese.

Serves 6

Filetto di Pesce in Crosta di Patate

Posted on by The Olive Oil Hunter

Potato-crusted fish is a specialty in the Puglia region, where it’s made with locally caught sea bream. Red snapper makes a wonderful alternative.

Ingredients

  • 12 ounces Yukon gold potatoes, preferably on the narrow side
  • 3 tablespoons extra virgin olive oil, divided use, plus more for the fish
  • 3 garlic cloves, peeled and minced
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 tablespoon finely chopped rosemary needles
  • Coarse sea salt
  • Freshly ground black pepper
  • Two 8-ounce red snapper fillets

Directions

Step 1

Preheat the oven to 400°F. Use a mandoline or a 2-mm food processor blade to thinly and evenly slice the potatoes (if you only have a 4-mm blade, add up to 10 more minutes to the roasting time below). Place the potatoes in a large bowl and toss with 2 tablespoons olive oil, the garlic, parsley, rosemary, and 1/2 teaspoon each salt and pepper.

Step 2

Line a rimmed sheet pan with parchment paper and add 1 tablespoon olive oil, spreading it
out with a pastry brush or clean fingers. Place the fillets skin side down on the parchment
and sprinkle them with a pinch of salt and pepper. Shingle the potato slices over the fillets to cover them in a fish-scale pattern (arrange any leftover potato slices around the fish) and drizzle liberally with more oil.

Step 3

Roast for 30 minutes, or until the potatoes are cooked through, brown, and crispy. Use a large spatula to help plate the fish. 

Serves 2