Why Olive Oil is the Superstar of Dietary Fats
The Mediterranean diet has long been touted for its prevention of degenerative diseases and an extended longevity. While there are some differences in the traditional Mediterranean dietary pattern, from Italy to Greece and Croatia, they all share the same use of olive oil as the main culinary fat. Today, we dive into what makes olive oil so amazing!
The Health Benefits of Olive Oil
LOWERS BLOOD PRESSURE
ANTIOXIDANT AND ANTI-AGING
Can You Cook With Olive Oil?
It is true that when fats and oils are exposed to high heat temperatures, they can become damaged as well as reduce phenolic and antioxidant compounds. Various harmful compounds are formed, including lipid peroxides and aldehydes, which can contribute to DNA damage and cancer.
This is especially true of highly refined and processed polyunsaturated fats, including vegetable oils like soybean, corn, margarines, safflower and sunflower oils. These should be 100% avoided.
To minimize exposure to potentially harmful and carcinogenic compounds, you should only cook with fats that are stable at high heat, measured by its polyphenols, smoke point and oxidative stability.
Olive oil has a great fatty acid profile consisting of nearly 87% heat-resistant oils, 73% from monounsaturated, and 14% saturated. The remaining 11% is from heat-sensitive polyunsaturated fats.
One study revealed that various types of olive oil, including extra virgin olive oil, were resistant to oxidation in deep frying conditions and another showed that olive oil didn’t start to degrade until temperature reached 500 degrees Fahrenheit!
So the good news is yes you can cook with olive oil! It is best used for cold purposes, on salads and drizzling on cooked foods so you can maximize nutrients. As a rule of thumb, best to heat olive oil at low to moderate temperatures and always for shortest time necessary. Best under 400 degrees Fahrenheit to play it safe!
How To LifeMod With Olive Oil
- Olive oil should be used in 2 out of 3 meals per day, minimum!
- Add a little extra oil to everything. Drizzle on vegetables and finished meats.
- Purchase cold pressed, unfiltered
- Always purchase oil in a tin, or dark tinted glass bottles to protect oxidation from light
- Purchase Olive Oils from America – USDA certified or other trusted source.
- There have been reports of illegally tainted olive oils blended with vegetables oils, like sunflower oil with added chlorophyll drops for coloring from Europe, mafia infiltrated!
- Join the Fresh Pressed Olive Oil club!
How Do Know You Have High Quality Olive Oil?
It’s darker green in color
Lemon Dijon Vinegarette Recipe
- 1/4 cup Raw Apple Cider Vinegar (or red wine vinegar, coconut vinegar)
- 1/2 cup extra virgin olive oil
- 1-2 TBS Dijon mustard, or to taste
- 2 tsp dried oregano (or Italian seasoning, or other seasoning of choice)
- 1 clove garlic, minced, or 1 TSP garlic powder
- 1/2 tsp unrefined sea salt
- 1/4 tsp ground fresh black pepper
- 2 TBS fresh lemon juice
- Mix together in glass jar. Use it as a salad dressing on raw or steamed veggies or as a marinade vegetables, chicken or other meats.
- Keeps in glass jar in refrigerator for 7-10 days.
How do you use olive oil in your kitchen? Comment below!