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The following is excerpted from an article by Sara G. Miller that appeared in LiveScience on September 14, 2015.
Martinez-Gonzalez agreed. Women should be encouraged to eat more extra-virgin olive oil, salads with fresh vegetables and have fruit for dessert, he said.
The following is excerpted from an article by Chris Weller, published February 20, 2015, on MedicalDaily.com, based on the results of a recent study conducted by Rutgers University and Hunter College scientists.
Source: LeGendre O, Breslin PAS, Foster DA. Oleocanthal rapidly and selectively induces cancer cell death via lysosomal membrane permeabilization (LMP). Molecular & Cellular Oncology. January 23, 2015. http://www.tandfonline.com/doi/abs/10.1080/23723556.2015.1006077
Closely following the Mediterranean Diet (MeDi), which emphasizes fruits, vegetables, whole grains, legumes, limited lean protein, and healthy fats such as olive oil and nuts, has been linked to a reduced risk of chronic diseases, including several forms of cancer. Numerous studies have shown associations between lower breast cancer risk in women and MeDi adherence. To clarify whether the the MeDi exerts a significant effect on breast cancer risk, researchers conducted a systematic review and meta- analysis that compiled and analyzed the existing evidence across a large international group of studies.
Reference: Karimi M, Asbaghi O, Hooshmand F, et al. Adherence to Mediterranean Diet and Breast Cancer Risk: A Meta-Analysis of Prospective Observational Studies. Health Sci Rep. 2025;8(4):e70736.
Adapted from an article in Science Daily, January 10, 2018
Reference: Adela Castelló, Elena Boldo, Pilar Amiano, Gemma Castaño-Vinyals, Nuria Aragonés, Inés Gómez- Acebo, Rosana Peiró, Jose Juan Jimenez-Moleón, Juan Alguacil, Adonina Tardón, Lluís Cecchini, Virginia Lope, Trinidad Dierssen-Sotos, Lourdes Mengual, Manolis Kogevinas, Marina Pollán, Beatriz Pérez-Gómez. Mediterranean Dietary Pattern Is Associated with Low Risk of Aggressive Prostate Cancer: MCC-Spain Study.
J Urol 2018;199(2):430. doi: 10.1016/j.juro.2017.08.087
The following is excerpted from an article by Sarah Bosley that appeared in the Guardian on June 5, 2016.
Reference: Biasini C, Di Nunzio C, Cordani MR, et al. Effect of Mediterranean diet on the prevalence of breast cancer relapse: preliminary results of the “SETA PROJECT.” Ann Oncol. 2015;26(suppl 6):vi4; doi: 10.1093/annonc/mdv336.05. Presented at 17th National Congress of Medical Oncology, October 23–25, 2015, Rome, Italy. http://annonc.oxfordjournals.org/content/26/suppl_6/vi4.2
We know from a wealth of studies that the Mediterranean diet can help prevent various types of cancer, notably colon cancer, thanks to the abundant fiber in many of its foods. Equally exciting research now highlights the benefits of olive oil in particular in helping with cancer prevention, and it’s thanks to a very specific nutrient, oleocanthal.
“Today, there are no brands of olive oil sold at grocery stores in the United States that mention ‘oleocanthal’ or other polyphenols on their label, and this might change as producers of olive oil catch up with the scientific research, and consumers become more savvy,” says Limor Goren, PhD, research associate at Hunter College and lead author of the 2019 study. She adds that consumers can also do their own taste test for oleocanthal: “Taste a small amount of an extra virgin olive oil; if there is a signature stinging sensation felt at the back of the throat, that is an indication of oleocanthal. It should feel peppery.”
As the weather gets warmer, farmers markets—and maybe even your own garden—will soon be brimming with fresh fruits and vegetables. That’s especially welcome news after the release of research on the protective benefit of these foods when it comes to avoiding prostate cancer. After reading the second study in this newsletter, you’ll want to take a brisk walk right on over to the nearest market to fill up your larder. Fresh vegetables are a wonderful accompaniment to this delicious chicken dish.
Leandro Garcia, PhD, of Queen’s University Belfast, adds, “Moderate activity doesn’t have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”
I could write a book just on chiles and chile peppers—the dozens of peppers from mild and sweet to hot and fiery. They have a storied history not only as a culinary ingredient but also as a medicinal one. Originating in Mexico, they’re now considered a global food and an essential in virtually every cuisine. They take center stage in this issue of The Olive Oil Hunter Newsletter. Enjoy!
October is Breast Cancer Awareness Month, an appropriate time to highlight foods that may help decrease breast cancer risk. Some research has found benefits from eating a diet high in vegetables, fruit and calcium-rich dairy and low in processed meats. These are great guidelines for heart and overall health, too. According to a study review published in Cancer, a journal of the American Cancer Society, there’s a positive connection between high-fiber foods and a lower risk of breast cancer. In addition to fruits and vegetables, all types of whole grains, legumes and many nuts and seeds are great fiber sources. Another cancer-fighting step is to replace saturated fats with plant-based fats such as avocado—a great swap for mayo when mashed—and, of course, olive oil.
All olive oil is not created equal. If you’re a long-standing Fresh-Pressed Olive Oil Club member, you know that I’m preaching to the choir, as the saying goes. As your Olive Oil Hunter, I not only search for the best of the best olive oils for you, but I also share the latest research on EVOO. Thanks to ongoing studies, we know that there are differences between run-of-the-mill olive oil and fresh-from-the-mill extra virgin olive oil. The latest findings come from a decade-long Spanish study, and it connects the dots between the vibrant taste of virgin olive oil and its higher health benefits. For a delicious way to get these benefits, here’s the perfect dish for cold winter days—a silky butternut squash soup.
As the researchers concluded, “these findings may be useful to reappraise dietary guidelines” so that virgin olive oil is specifically suggested for better health. They also pointed out that their work did not find any effect from any type of olive oil on cancer mortality, though other studies, such as the Nurses’ Health Study and the Health Professionals Follow-up Study they referenced, did find that virgin olive oil may have a protective effect lowering the risk for getting certain cancers.
Craving a flavorful meal that’s complex only in its taste? This dish with chicken thighs and potatoes fits the bill. Perfect for cooler weather, it’s hearty and satisfying. And, according to new research on sleep, its veggies may bring you closer to restful shut-eye—read about the correlation below. This issue’s other research recap is on a hopeful benefit of exercise: How it can help stymie the growth of cancer cells as part of an overall cancer-fighting plan.
Even if you haven’t jumped on the Meatless Monday bandwagon, adding plant-based proteins to your diet can help maintain muscle mass, which naturally wanes as we get older. This quinoa recipe, enriched with black beans, is a winner! For more good health in 2022, take stock of your air quality, both indoors and out, and get motivated to move by new findings on the link between exercise and how it may lower cancer risk.
The study also highlighted the fact that many people have to overcome barriers in order to exercise, such as a lack of time because of work demands, the cost of a gym membership or home equipment, and even not having access to a safe environment in which to exercise. It may help to get involved in community programs and group activities, both to strengthen a commitment to exercise and to tap into its social benefits.
Salads easily go from side dish to main dish when you add a protein. Not just for lunch, they can be a healthy and delicious dinner, as you’ll see with this week’s recipe. Dark leafy greens deliver amazing amounts of nutrients, and the research I’m sharing will make you want to enjoy them at every meal. There’s also detail on the latest from the Framingham Heart Study, which now spans three generations of participants and drills down on the relationship between fitness intensity and physical fitness—the findings should encourage everyone to keep moving.
If your goal is to increase your level of fitness, the most efficient way is with higher amounts of moderate-to-vigorous physical activity. The study found that exercise at this intensity is more than three times more efficient than walking at a relatively slow pace.