Well done for making the effort to try and understand this huge subject.
It is as usual complicated, but I will try and deal with the basics.
Olive oil is a complex mix of a lot of fats and chemicals.
This link gives an idea as to the mix of fats it contains.
http://www.nutritiondata.com/facts-C00001-01c208D.html
18:1 is likely to be mainly oleic, 18:2 linoleic (omega six) 18:3 linolenic (omega three). So in olive oil you are getting a mix of fats, and mainly mono saturates (1 double bond eg 18:1 - 18 the number of carbons - 1 the number of double bonds.)
Mono saturates are better to cook with as they oxidise less, but add what you need for taste etc at end,
But if you use a lot it is important to rember 10% - 15% of a virgin oil and up to 50% of a processed oil is omega six.
There are also other chemicals in olive oil that are reported to have a benificial effect.
http://www.her2support.org/vbulletin...ight=olive+oil
So in general terms,
- moderation - less is probably more in general terms
- be very aware to add in the omega six it contains in working out approx your three six intake.
- use only quality virgin oils
- remember the body can make omega nines but it is complex and your body may appreciate a helping hand with provision of a little
Every body is different and will metabolise fats differently. If it is a choice becuase you do not tolerate fat or some other reason I would put fish oil first, and include a little olive oil now and then.
This thread may help too
http://www.her2support.org/vbulletin...ight=olive+oil
And this one.
http://www.her2support.org/vbulletin...ight=olive+oil
In general diet terms on diet - there are lots of books many of which cover more or less the same ground. Here are some thoughts but best check out some book at the library if you get time.
- as wide a variety as possible (a green food supplement is a way of getting some things you would not usually include in your diet Green Frog as a make is quite good)
- Green things and lots of them, frozen if fresh is not available spinach, broccoli etc. highly coloured fruit and veg, some dried seaweed.
- Some nuts mixed as much as will fit on your palm.
- Some pulses if your digestion will tolerate them
- Whole grain but in strict moderation and better pre germinated as reportedly easier to digest.
- a little occasional grass fed meat, farm raised chicken, offal etc if you are not vegitarian - corn fed animals have higher level of omega six
- fish including oily - small quick growing are less likely to be polluted sardines, mackerel - but again variety - all fish is good but wild is better.
- a variety of herbs and spices, ginger, curcumin, .....
- cut out vegetable oils except a little flaxseed (do not cook), maybe canola, perillia etc but you must watch the six content and strictly in moderation
- some fish oil to bring your intake of DHA up to about 2 grams a day.
Avoid "processed food" as in manifiactures prepreapred etc as far as is practicable - just because they usually contain vegetable oils etc. or at least read the label first, and regretabl they end up sadly going back on the shelf most times.
Sugar, sugar subsitutes, high salt levels, are very definate avoids.
So between sugars and vegetable oils most processed food is out.
Rhonda's "Cancer Diet" posted on this site is thought provoking.
Some suggest dairy and some say no. For those that tolerate it maybe a tiny bit of butter, maybe yogourt, maybe goats cheese, but small quantities.
You will find your taste changes and previous treats like crisps etc strangely end up tasting less desireable.
Getting ones digestion sorted out is key, which may mean no sugar, avoiding grains which can be difficult to digest for some, (Breaking the Vicious Cycle Elaine Gotterschall - is an interesting book on digestion - but may not be ideal receipies in respect of balancing omega threes and sixes, (high omega six in almonds) and I would have concern about too much honey....) for a bit etc.
Etc.
Do talk to your doctor about significant dietary change.
I hope the above helps. I am afraid beyond the basics you will have to find what suits you.
RB