Benefits of Olive Oil
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Olive oil is really kind of in a class all its own. This heart-healthy oil is considered a leading component of the Mediterranean diet and plays an important role in other benefits for our health.
Well-known for its unique powers in reducing the risk of cardiovascular problems such as heart attack and stroke, olive oil has also shown evidence of leading to a reduction in the risk of cancer, primarily breast cancer. Here are the facts behind the headlines:
· A large, randomized, controlled study in Spain showed that adding extra-virgin olive oilHHereHH to a diet is associated with a reduced risk of cardiovascular disease and mortality in individuals who are at high cardiovascular risk. Olive oil helps reduce cardiovascular risk by helping to improve cholesterol levels and blood pressure, helping to control blood sugar in those with type 2 diabetes, and reduces the risk of blood clots that cause sudden heart attacks or stroke.
· Part of the magic behind olive oil’s strength is the fat profile it possesses. Its composition is a blend of mostly monounsaturated fat, with a minimal amount of unhealthy saturated fat. Substituting olive oil in place of butter which is high in unhealthy saturated fat can help improve cholesterol levels to a more healthy range.
· Another important factor making olive oil a winning fat is the more than 230 bioactive compounds found within it including antioxidants, along with tocopherols such as vitamin E, and polyphenols such as oleocanthal. These compounds are found primarily in both virgin and extra-virgin olive oil and are most likely responsible for the significant health benefits in regards to heart health and cancer.
Shopping for olive oil
Olive oil comes in a variety of grades making it somewhat difficult for the average consumer to know which one is best to buy. The olive oil grade is determined by the Department of Agriculture. Here are the grades given to olive oil:
· Extra-virgin and virgin olive oil
This grade is considered the best for having higher amounts of nutrients and therefore provides greater health benefits. Extra-virgin indicates that no chemicals or extreme heat was used during the extraction process. Both extra-virgin and virgin olive oils have had minimal processing by cold-pressing oil from the olive and filtering. It also denotes that the oil is free of defects of flavor or odor. The flavor can be buttery and soft, or spicy and sharp.
These oils are best for a premium flavor and are best for noncooking uses such as in salad dressings, marinades for bread dipping or as a substitute for butter. But they can still be used for lower heat cooking.
· Olive oil
If a bottle of olive oil simply states “olive oil” then it is a mixture of refined and virgin oil grades. It still has some olive oil flavor and can be a lower cost option for bulk use or cooking.
· Refined olive oil
This oil has been chemically treated to remove micronutrients but still retains a healthy fat profile. It will lack flavor but does have a high smoke point making it a low cost option for high-heat cooking or when flavor isn’t wanted.
Storing and using olive oil
Like most oils, olive oil is affected by heat, light and oxygen that can degrade its flavor and nutritional benefits. The average shelf life of olive oil is about 12 months but the quality will depend on how you buy, store and use it.
To help maximize flavor and nutrition, do the following:
· Buy olive oil in dark or opaque containers from the back of the grocery shelf where less light has reached it. Buy only sizes of containers you will use fairly quickly.
· Look for a “sell by” date or a date of harvest to gauge how long the oil has been exposed to degrading factors.
· Keep olive oil in a dark cupboard or pantry away from the stove or heat and avoid keeping olive oil in a clear container.
Even though olive oil is a very healthy fat, it is high in calories. Enjoy and use it in moderation and as a healthier fat addition to your diet knowing it is a boost for overall health and well-being.