Healthy Eating with Olive Oil

Adding olive oil to your diet — and cutting down on other, less healthy fats — can be part of a healthier way of eating. In fact, doctors and nutritionists commonly recommend olive oil as a component of a smart, well-balanced diet.

he adage "you are what you eat" is especially accurate when it comes to what kinds of fat you eat. Too much of any fat (saturated fat from animals, polyunsaturated fat from nuts/seeds, or monounsaturated fat) is a problem, of course. But certain kinds of fat, particularly saturated and polyunsaturated, can contribute to health problems because they can raise cholesterol levels. Olive oil, a monounsaturated fat, does not increase cholesterol levels. In fact, a diet that includes olive oil in place of other oils has been clinically proven to improve cholesterol levels.

	MEDITERRANEAN DIET Many experts suggest that people looking for a better way to eat should try the "Mediterranean Diet," an endorsed part of the FDA's "Heart Healthy" diet — and a delicious way to eat.

by Lindsey DeCaro, RD, LDN

Did you know that one in eight women will have breast cancer at some point during their lives? In fact, breast cancer is the most common type of cancer among women. But there are all sorts of easy ways to help prevent or reduce your risk of developing this disease. Read on for your action steps!

General tips for reducing your breast cancer risk:

• Aim for a balanced diet with a variety of fruits and vegetables (strive for five daily); low-fat dairy products; whole grains; and healthy fats. Healthy fats are found in foods like Filippo Berio Olive Oil, walnuts, and salmon. Limit processed and red meats, concentrated sweets, and high-fat foods.
  
  
• Keep on moving with at least 30 minutes of physical activity daily. If you are not currently active, make sure to get clearance from your medical doctor prior to starting an exercise program.
  
  
• Achieve or maintain a healthy body weight. Seek a Registered Dietitian for personalized guidance.
  
  
• Stop smoking. Beyond reducing the risk of breast cancer, there are many health benefits attributed to quitting. Ask your doctor for safe ways to help you quit.
  
  
• Reduce your alcohol intake to 1-2 drinks/day. In many studies, alcohol consumption has been linked to an increase in breast cancer risk.
  
  
• Perform monthly breast self-exams and get yearly mammograms and all other regularly scheduled medical exams.

Don’t forget that maintaining emotional and spiritual health, a good attitude and a positive outlook are also keys to overall quality of life and integral to staying physically healthy.

We at Filippo Berio care about your health and the issues you face. For more information, log on to: The American Institute for Cancer Research (www.aicr.org) American Cancer Society (www.cancer.org)