Healthy Fats: Extra Virgin Olive Oil

Olive oil is oil that has been extracted from olives (the fruits of the olive tree).  There are three main grades of olive oil – extra virgin, virgin, and refined.  Extra virgin olive oil (EVOO) is the least processed and is considered the healthiest.  It is made from pressed olives without using any chemicals.  It has a distinct taste, is high in antioxidants, and has a shelf life of about two years.

Olive oil traditionally came from the Mediterranean and is the cornerstone of the Mediterranean diet.  Spain, Italy, and Greece are the major producers of olive oil today, and all three countries grow olive varietals that contain high levels of antioxidants.  Monovarietal EVOOs that are highest in antioxidants are: Koroneiki (from Greece), Picual (from Spain), and Moraiolo (from Italy).

EVOO is nutritious.  In addition to antioxidants, it contains modest amounts of vitamins E and K and is high in monounsaturated fats (mostly oleic acid).  One tablespoon (13.5 grams) of EVOO contains:

• Saturated fat: 14%
• Monounsaturated fat: 73% (mostly oleic acid)
• Vitamin E: 13% of the Daily Value (DV)
• Vitamin K: 7% of the DV

 

Reasons to Eat Olive Oil

1. Rich in Healthy Monounsaturated Fats

The predominant fatty acid in olive oil is a monounsaturated fat called oleic acid.  Scientific studies have found that oleic acid reduces inflammation and may even have anticancer properties.  Monounsaturated fats reduce LDL (bad) cholesterol and triglycerides while maintaining HDL (good) cholesterol levels.  They also improve the function of your blood vessels.

 

2. Loaded with Antioxidants

EVOO is brimming with powerful antioxidants.  These antioxidants include oleuropein, hydroxytyrosol, tyrosol, and oleocanthal.  They fight free radicals, prevent cellular damage, and slow the ageing process.

 

3. Fights Inflammation

The oleic acid and the antioxidants in EVOO have also been found to fight inflammation.  Chronic inflammation is the root cause of many chronic diseases like heart disease, cancer, diabetes, and Alzheimer’s disease.

 

4. Lowers Cardiovascular Disease Risk

In addition to fighting chronic inflammation, EVOO protects against heart disease and stroke via numerous mechanisms.  These are:

• Lowers blood pressure
• Lowers LDL cholesterol and triglycerides
• Improves blood vessel health
• Helps prevent unwanted blood clotting

In a recent five year scientific study of 5,000 participants, the researchers found a 41% lower risk of stroke for people who used olive oil for both cooking and dressings.

 

Ways to Enjoy Olive Oil

• Roasting vegetables: Bring out the sweet flavors of vegetables by chopping, tossing them with EVOO and roasting at 400 degrees until just tender.
• Eggs: Scramble or fry eggs, and cook omelets in EVOO.
• Marinades: Use EVOO in marinades or sauces for meat, fish, and poultry.
• Finishing: Drizzle EVOO over cooked vegetables and soups, just before serving, for a burst of flavor.
• Dipping: Pour some EVOO into a shallow dish and season with your favorite herbs and spices to create a healthy dip for whole grain bread.
• Salad dressings: Add EVOO to salad dressings and vinaigrettes.
• Sautéing: Use EVOO instead of other fats when frying and sautéing.
• Pasta: Toss whole wheat pasta with EVOO before tossing with your favorite sauce for an added layer of flavor.