Olive oil is a key component of the Mediterranean diet, which is considered to be one of the healthiest ways to eat. Swapping olive oil for other fats is an easy way to boost your health due to its numerous benefits. Olive oil is rich in monounsaturated fats that help lower “bad” LDL cholesterol, as well as more than 30 types of phenolic compounds that serve as antioxidants protecting cells from harmful free radicals. These compounds also have prebiotic activity, promoting the growth of beneficial bacteria in the gut microbiome, which is essential for overall physical and mental health. In addition, a tablespoon of olive oil contains 126 calories, 14 grams of healthy fats, and 2.93 milligrams of vitamin E.
When shopping for olive oil, you will typically come across three types: Extra virgin olive oil (EVOO), olive oil, and light olive oil. EVOO is the most flavorful and nutrient-rich as it is the least processed and contains more polyphenols. Olive oil is a blend of EVOO and more refined olive oil, while light olive oil refers to the taste rather than the fat and calorie content. The North American Olive Oil Association recommends purchasing olive oil in dark bottles that are undamaged and dust-free, with labels indicating the country of origin and a best-buy date. Proper storage is important, and olive oil should be kept in a cool, dark place such as a pantry cabinet.
Olive oil offers a range of benefits when incorporated into your diet. Topically, it may aid in wound healing and protect against skin cancer, although it could also lead to dry and irritated skin for some individuals. For hair care, olive oil can help seal the hair cuticle, reduce frizz, moisturize, and add shine. In terms of heart health, the polyphenols and MUFAs in olive oil can protect the heart by replacing less healthy fats in the diet. Additionally, olive oil has been associated with protecting against cognitive decline, reducing the risk of fatal dementia, and lowering the risk of cancer, particularly breast, gastrointestinal, and urinary tract cancers.
Experts recommend consuming 1 to 4 tablespoons of olive oil daily to reap its health benefits. This can be achieved by using olive oil in cooking and as a replacement for other fats in the diet. It is not recommended to drink olive oil, as chewing your food boosts fullness and helps regulate food intake, while drinking calories may lead to weight gain. Olive oil can be used in a variety of cooking methods such as roasting, baking, sautéing, and stir-frying, as well as for salad dressings and marinades. Research has shown that olive oil remains stable even at high temperatures, making it a versatile and healthy cooking option. Additionally, the antioxidants and phenol compounds in EVOO can enhance the nutritional value of dishes cooked in it.