Surprise: Olive oil and nuts contribute to both weight loss and wellness.

For decades, scientists have linked the Mediterranean diet with cardiovascular health and longevity. But only recently have they recognized that one staple of this regional diet—olive oil—may be as beneficial as fruits and veggies or omega-3-rich fish and seafood. And not just because it’s a healthier alternative to saturated fats or dangerous trans fats!

Olives, their oil (if carefully pressed), certain nuts and seeds (plus their oils), and avocados are sources of the hottest “good” fat—omega-9—or oleic acid. The specific kind of monounsaturated fatty acids (MUFAs) in omega 9 are not considered essential because some can be produced in the body. But increasingly, research is finding that they’re useful in weight loss and critical to overall wellness.

A new Spanish study points to a wide range of benefits from olive oil, helping to explain the low rate of cardiovascular mortality in Mediterranean countries—despite a high prevalence of coronary heart disease risks. For starters, omega-9 fats lower cholesterol, protect against hardening of the arteries, and fight insulin resistance (improving blood sugar balance).

Research in Diabetes Care also finds that a diet high in omega 9s can even contribute to a flat belly. If that’s not reason enough to make olive and other omega-9 oils part of your daily diet, consider that they support the immune system and may reduce the risk of breast cancer.

Dr. Ann Louise’s Take:

I’ve been writing about the benefits of monounsaturated fats for decades, explaining how to choose the healthiest of these oils. With olive oil, for example, look for “cold pressed” oil, extracted by hand or with hydraulic presses that use no heat.

Extra-virgin olive oil is made with the finest olives from the first pressing, while virgin olive is the second best grade (also made from the first pressing, though the quality of the olives is not as fine). “Pure” olive oil may sound good but is actually a combination of refined—and usually heat processed—oils, which can destroy some of the health benefits.

Just named a “Top 10 Notable New Diet Book” by Time, Fat Flush for Life, The Year-Round Super Detox Plan to Boost Your Metabolism and Keep the Weight Off Permanently includes olive, macadamia nut, and sesame oils in its menu plans and many of the recipes. These omega-9 oils are wonderful flavor carriers, which makes them doubly useful in Winter Fat Flush.

While their reputations as healthy foods were much maligned during the low-fat craze, avocados and nuts are other sources of omega-9 fats. A relatively small amount of avocado (sliced or mashed into guacamole) offers a substantial satiety response, helping you feel full for a long time.

Eating a handful of nuts—almonds, cashews, hazelnuts, peanuts (if you’re not sensitive), pecans, and pistachios—does much the same, while adding important minerals that most Americans lack. A now-famous study of over 26,000 Seventh Day Adventists who consumed nuts at least five times a week had half the heart attack risk of people who rarely eat nuts!

Another “Hot” Omega-9
Macadamia nuts are incredibly rich in manganese, providing 200% of the daily allowance of a mineral that helps balance blood sugar and supports strong bones. If you’re not already familiar with it, add macadamia nut oil to your diet. It contains 80% omega-9 fats—even higher than olive oil—with a smoke point that’s twice as high, so this nut oil is great for cooking a huge range of foods.

Best of all, this oil adds an exquisite nutty aroma and flavor to foods, making it especially useful for winter detox in Fat Flush for Life. Macadamia nut oil also raises healthy (HDL) cholesterol, lowers triglycerides, and helps increase omega-3 fatty acid levels at the cellular levels.

Troubled by Yeast Infections?
Omega-9s can also keep candida yeast from reproducing and overgrowing, which is an often overlooked cause of bloating and weight gain. Yeast infections are common this time of year, after a holiday season filled with baked goods, candy, other sweets, and refined carbs, plus liberally imbibing in alcohol.

Candida albicans infection is widespread but difficult to diagnose. If you feel “sick all over,” tired and fatigued, are bothered by hormonal problems (PMS, menstrual irregularities, sexual dysfunction), have itchy or tingling skin, suffer from abdominal discomfort (pain, constipation, diarrhea), complain of memory problems or have trouble concentrating, you may have a yeast infection—especially if you’ve taken antibiotics recently.

Avoid foods containing yeasts and molds: raised baked goods, alcohol, malt-containing foods (cereals and malted milk), buttermilk and cheese, dried fruits, melons, refined and sugary carbs. Read labels on your nutritional supplements, especially B vitamins, as some are yeast-based.

Fat Flush for Life offers a wealth of seasonal foods—along with omega 9 fats—to help control yeasts and sweep toxins out of your body. Probiotics also tamp down yeast overgrowth—while contributing to effective weight loss. In addition, many of my clients turn to Y-C Cleanse, a clinically proven homeopathic treatment for Candida albicans and related yeast infections, especially when they know they’re going to overindulge.

Sources:
Fat Flush for Life
www.time.com/time/specials/packages/article/0,28804,1950966_1950979_1951008,00.html
http://www.ncbi.nlm.nih.gov/pubmed/20003638
http://www.ncbi.nlm.nih.gov/pubmed/19858733
http://www.ncbi.nlm.nih.gov/pubmed/19720479
www.nutritiondata.com/facts/nut-and-seed-products/3175/2