Most people try to avoid fatty foods in the battle of the bulge. However, this often leads to a misguided view that all fats are bad.
Nothing could be farther from the truth. In fact, good fats play an essential role in achieving optimum health. The problem only comes when we go way overboard on fast food, loads of butter, and processed foods.
Take for example, eating too much saturated or partially hydrogenated fat contained in most processed foods today. It can lead to potentially serious consequences for your cardiovascular and heart health.
Getting enough of the right fats is vital. Probably one the most important good fats comes from Olive Oil - used for over 6,000 years.
The Egyptians, Greeks, Romans, and the people today of the Mediterranean world use this oil in some form every day. It is widely believed to be one secret for their longevity and low incidences of heart related diseases.
You see, one of the unique aspects of olive oil is that it comes from the juice of the ripened fruit, instead of the seeds (where most oils come from).
This means you get more than oil. You get a great aroma and flavor with the oil and health benefits from a ripening or ripe fruit.
Lets discuss some specifics for selecting a good quality olive oil. There are 3 types of olive oil:
The first type is 'Extra Virgin Olive Oil' (Many chefs and seasoned cooks refer to it as EVOO.) Its one of the healthiest oils for protecting your heart, helping to reduce your cancer risk and maintaining proper memory and cell function.
Higher quality olive oil (with the perfect acidity and aroma) is going to come from areas where they have ideal growing conditions. This includes Italy, Greece, and other countries in Mediterranean world. California is also establishing itself as a good source.
Additionally, the cleanliness and freshness (to avoid fermentation) of the olives before being pressed affect the final result and health value.
Other types of olive oil include, the cheaper 'Virgin Olive Oil' and simply 'Olive Oil' produced with extra processing and the introduction of heat. Of course, anytime you introduce heat to oil, you have losses in nutritional value, aroma and overall quality.
Now, buying the right olive oil is important, but you also need to understand how you should cook with olive oil.
When cooking with olive oil, your goal should be to use a 'Healthy and reasonable' amount of high-quality olive oil.
What do I mean by 'Healthy and reasonable' amounts?
Traditionally, people use considerable amounts of oils or butter to sauté onions or other vegetables.
However, you dont need to do this. You can actually start your cooking process by steaming your ingredients. Simply use ˝ to 1 cup (for 4 servings) of organic chicken or veggie broth in place of butter or oil.
This allows you to get more out of your olive (in nutritional value and flavor) when you stir in a 'healthy and reasonable' amount of EVOO (1 or 2 Tbsp for instance for 4 servings) just before your meal is finished.
The result is the same as if you used oil at the beginning, except its much healthier. At the same time, you may also add your favorite herbs and adjust your seasoning. You get to enjoy a more of the nutrient-rich meal with lots of flavor and aroma.
In some cases, the flavor of olive oil may not complement your meal. One great choice is organic flaxseed oil with a more neutral flavor. Because this oil is more heat sensitive than others, simply add it at the end of your cooking process. It has many of the same healing properties of olive oil.
Before using any kind of oil I suggest to do a smell test of it. Be sure to discard any rancid (already oxidized) oil to avoid a negative impact on your health and meal.
Finally, lets conclude by talking about the healing power of olive oil.
EVOO comes from the first phase of pressing olives. Its acidity is lower and its loaded with polyphenols (a very healthful antioxidant). Because these olives are processed very little and without using heat, important Vitamins and nutrients are retained.
Specifically, health effects shown from the antioxidant Polyphenols have been linked to lowering blood pressure and cholesterol. From the category of oils, this antioxidant is almost exclusively found in olive oil.
Additionally, olive oil contains a near perfect ratio of Omega-3 and Omega-6 fatty acids to help you improve your fatty acid profile beneficial for maintaining a healthy heart.
Olive oil has been shown to increase secretion of bile, and gets digested and absorbed more quickly and completely. Studies have also shown it to contribute to healing stomach ulcers and reduce the risk of gall stone formation.
Additionally, a healthy dietary intake of EVOO, loaded with omega-3 and omega-6 fatty acids, is known to hydrate and soften your skin. At the same time, your skin may get extra natural protection from damaging sun-rays.
In contrast, most oils made from seeds use chemical processes and solvents to extract and produce the oil. With these added processes, important nutrients and protective substances often get lost.
By: Josef Klein
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