Olives and Olive Oil

Benefits

High in monounsaturated fats, which benefit blood cholestrol levels.

Drawbacks

Some varieties are high in sodium

A medium size olive contains approximately 5 calories if green and 9 calories if ripe. High in monounsaturated fats, which may raise levels of the beneficial high - density lipoprotein (HDL) cholestrol and very low in saturates. Olives also provide some calcium and iron. Those pickled in brine or dry salt cured, however, are high in sodium, which may raise blood pressure in some people.

Olive oil, the primary source of fat in the healthy Mediterranian diet, is rich in unique disease - fighting phytochemicals, vitamin E and monounsaturated fat, which help to clear cholestrol from arteries.

To preserve flavor, store olive oil in an airtight container in a dark cool place.