Add Olive Oil to Your Diet

Olive oil is known to promote heart health by reducing “bad cholesterol” and promoting “good cholesterol.” It is also full of antioxidants and vitamins, like Vitamin E. You can incorporate more olive oil in your diet by substituting regular cooking oil and butter with olive oil in your cooking, baking, dressings, and dips. However, keep in mind that all fats add calories to your diet, and it is important to keep your daily fat intake to no more than 35% of your total daily calories.

Steps

Buying Olive Oil

1. Buy extra-virgin olive oil (EVOO). This is the highest quality oil you can buy. Because this version of olive oil is unrefined (not treated with chemicals or altered by temperature), it retains more of the true olive taste.
   • Extra-virgin olive oil also has a lower level of oleic acid (an unsaturated fatty acid), and contains more natural vitamins and minerals found in olive oil, like vitamin E and K.
   • While you can use this oil in cooking/frying/grilling, keep in mind that it has a lower smoke point. EVOO is great for dips, dressings, and dishes that will not be cooked.
2. Buy pure or “regular” olive oil. This version of olive oil may be simply labeled as olive oil or pure olive oil. This oil is a blend of virgin olive oil and refined olive oil (heat and/or chemicals are used to extract oil and flaws from the olive for a more commercial taste).
   • This version of olive oil is an all-purpose cooking oil and is great for frying vegetables or meats. Use this oil to sauté instead of EVOO to avoid a smoke filled kitchen.
   • In comparison to EVOO, pure olive oil is lighter in color, more neutral in flavor, and has more oleic acid (3-4%). It is lower quality oil.
3. Buy light olive oil. Contrary to popular belief, the “light” does not refer to lower calories. Instead, it is used to describe the oil's lightness in flavor and taste. Light olive oil also has a higher smoke point.
   • Because light olive oil has a higher smoke point, it is great for for baking, sautéing, grilling, and frying.

Incorporating Olive Oil in Your Cooking and Baking

1. Stir-fry with olive oil. Instead of using butter to cook your vegetables use olive oil. Depending on how much chopped vegetables you have, use ½ tablespoon to 1 tablespoon of olive oil to cook your vegetables. You can add the oil to the pan prior to adding your vegetables or stir the vegetables in the oil in a bowl or Ziploc bag.
   • While cooking your vegetables, you can also add in meats like chicken, fish, or beef. If adding in meat, start with a tablespoon of olive oil.
2. Marinate with olive oil. You can also make a marinade for your meat with olive oil. This marinade works well with poultry, meat, and seafood. Place your meat in a pan and pour the marinade over it. Then, allow it to marinate for at least one hour. You can even marinate the meat overnight for a stronger flavor. Combine the following ingredients by whisking or blending:
   • ¼ cup of fresh lemon juice
   • ½ teaspoon of pepper
   • ½ teaspoon of salt or to taste
   • 3 crushed cloves of garlic
   • ¼ cup of coarsely chopped fresh parsley
   • ¼ cup of coarsely chopped basil, cilantro, dill, oregano, or other herbs you like.
   • ½ cup of EVOO.
3. Bake with olive oil. Extend the life of your cake and baked goods by using olive oil instead of butter. The vitamin E in olive oil preserves the freshness of baked goods. Substituting olive oil in your baked goods increases the monounsaturated fats, decreases saturated fats, and decreases cholesterol in the baked goods.
   • If a recipe calls for a certain amount of butter, simply use ¾ cup of olive oil for every cup of butter.
   • For savory breads and sweets such as cakes, cookies, and other desserts, use the lighter version of olive oil instead of EVOO. This lighter version has a neutral taste and can withstand high-heat cooking methods.

Incorporating Olive Oil in Dressings and Dips

1. Make a Make Salad Dressing. Dressings can be used on vegetables, salads, sandwiches, or anything else you like to eat dressing with! Depending on the recipe, use 1 - 1 1/2 cups of olive oil in your dressing.
2. Make a Make Mayonnaise With Olive Oil. Homemade mayo with olive oil is healthier, tastier, and a lot fresher than store-bought mayo, since it has fewer additives. Slather the mayo on sandwiches or mix it in with your chicken and tuna salads. Use 6.7 oz. (200 ml) of olive oil for this simple homemade recipe.
3. Make a pesto. Pesto is great for pastas, seafood or poultry dishes, and sandwiches. You can rub it on seafood and poultry as a marinade, cook with it in your pasta dishes, or spread it on a sandwich. You can buy pesto at your local grocery store or make it at home with 1/2 cup of olive oil.
4. Make a dip. An olive oil dip is great for dipping bread (preferably a sliced loaf of bread or pita bread) or vegetables (assorted vegetables like carrots, cucumbers, bell peppers, tomatoes, onions, and radishes). Whisk the following ingredients in a bowl to make a simple olive oil dip:
   • 1/2 cup of olive oil
   • 1/2 teaspoon of pressed garlic
   • 1/2 teaspoon of red pepper flakes
   • 1/2 teaspoon of parsley
   • 1/2 teaspoon of oregano
   • Salt and pepper to taste

Tips

• You can also add olive oil to your diet by taking olive oil supplements.
• Use olive oil in your mashed potatoes or drizzle on your corn on the cob.
• Add olive oil to your diet, while also cutting cholesterol, by substituting one egg white plus 1 teaspoon of olive oil for a whole egg.

References and Citations

See also

• Enjoy a Home Cooked Meal
• Force Yourself to Eat Something You Hate
• Win a Hot Dog Eating Contest
• Adapt to Spicy Food
• Enjoy Spicy Foods
• Afford Healthy Food
• Enjoy Vegemite
• Enjoy a Blackberry
• Use Apples
• Win an Eating Contest

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• Improve Your Diet
• Store Olive Oil