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Olive oil gets a lot of credit for being a healthy fat, and for good reason. There are many health benefits of olive oil, from helping protect against heart disease to potentially warding off cancer cell growth. Plus, olive oil is a versatile oil to use in the kitchen, which is why you’ll find it in so many of our healthy recipes. Here we’ll answer all your questions about the oil—like “What to use olive oil for?” “Does olive oil go bad?” and even “Can dogs have olive oil?"—so you can see which olive oil is best for you. Spoiler: Olive oil is OK for dogs to eat, if you feel inclined to split your bruschetta with your pup.
Olive Oil Health Benefits
Here are some of the ways olive oil benefits our health.
Has Anti-inflammatory Effects
A 2012 study published in theLipidsanalyzed the effect of oleic acid, a main component of olive oil, on inflammation. Researchers found that as consumption of monounsaturated fats like olive oil went up, inflammation levels went down. The type of inflammation they studied is commonly seen as a precursor to heart disease and chronic conditions. The anti-inflammatory effects of oleuropein, a component found in olive oil, might also protect against diabetes and promote weight loss, as another 2017 study inBiochemistryreported.
Read More:The Best Foods to Eat to Fight Inflammation
Helps Keep our Hearts Healthy
A newly identified compound called elenolide could be behind olive oil’s heart-healthy properties. A 2019 study published in theJournal of the Science of Food and Agriculturefound elenolide in the majority of the more than 2,000 olive oils sampled. Elenolide is characterized as an anti-hypertensive agent, which is a fancy way of saying it can help preventhigh blood pressure. The higher-quality the olive oil, the more elenolide is present. Inanother study, olive oil consumption was linked to up to a 17% reduced risk of cardiovascular disease and stroke compared with other types of oils, giving you all the more reason to get your fill of this healthy fat.
Supports Healthy Aging
Reduces Cancer Risk
Olive Oil Nutrition
According to theUSDA, 1 tablespoon of olive oil contains:
How to Buy & Store Olive Oil
Here is a little more on what olive oil labels actually mean:
Additionally, oils can be filtered or unfiltered, meaning they still contain parts of the olive flesh. The major difference here is that unfiltered oils have a shorter shelf life.
“Light” or “extra light” are marketing terms, typically used to indicate highly refined oils. This refers to a milder flavor, but has no definition and is no reflection of calorie or fat content.
Olive oil has a shorter shelf life than many people realize, only about18 to 24 monthsonce bottled. This is because exposure to light and oxygen can make olive oils turn rancid and lose their flavor (and their polyphenol content). Buy olive oil in opaque containers and store it out of direct light to make it last. If you don’t regularly use this type of oil, try buying small containers to prevent waste.
How to Use Olive Oil
There is a lot of controversy on when to use olive oil and how to cook with it. This mainly stems from debate about olive oil’s smoke point, which is the point at which the oil literally starts to smoke (and may catch fire if it continues to be heated). Heating to this point starts to degrade the oil and breaks down its health-promoting compounds. Olive oil has a smoke point between365 and 420°F. It makes a great oil to enjoy raw in salad dressings or to sauté vegetables up to medium heat. If you are frying or using another very high-heat cooking method, consider subbing it out for another oil, such ascanola oil.
See More:Healthy Baking Recipes with Olive Oil
The Bottom Line
The short answer to the question, “Is olive oil healthy?” is yes. It’s a great product with nutritional benefits and anti-inflammatory and anti-carcinogenic potential. And when you know how to choose, store and use your olive oil for the best results (for your health and your plate), you’ll get the most out of it. Now that you’ve got the details, lets get cooking!
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