Healthy Eating With Olive Oil

Healthy Eating With Olive Oil


many health conditions can be prevented
or even improved through a good diet heart disease diabetes and inflammation
are common health issues that lead to increased risk of stroke heart attack
cancer and arthritis some common recommendations to help avoid or improve
these issues are controlling cholesterol and sodium intake limiting saturated and
trans fat consumption and avoiding over consumption of omega-6 fatty acids to
improve the balance of omega-6 and omega-3 s in the body both the American
Heart Association and the American Diabetes Association recommends
consuming heart-healthy monounsaturated fats which are also the key source of
fat in the acclaimed Mediterranean diet of all the common cooking oils used in
North America olive oil contains the highest percentage of monounsaturated
fat the key is to always consider the big picture and incorporate olive oil as
a replacement for less healthy fats whenever possible saturated fat trans
fat and cholesterol are associated with foods like butter margarine lard and
coconut oil substituting olive oil for butter or margarine and recipes will
reduce both saturated fat and cholesterol and you use less olive oil
which cuts calories to remember to use extra virgin olive oil for the most
flavor and olive oil to avoid changing the flavor this even works for baking
especially when the recipe calls for melted butter just use this handy
conversion chart consuming salad greens and vegetables along with a
monounsaturated fat such as olive oil actually increases the body’s absorption
of total nutrients as shown in one 2012 study a tasty option to consider is this
vegetable frittata which is made without any butter and also includes a wealth of
vegetables to start your day off well another instigator of heart disease
cancers and inflammation related conditions is excessive consumption of
omega-6 and a high omega-6 to omega-3 ratio a healthy diet including fish
nuts herbs and vegetables can help increase omega-3s and Omega sixes can be
reduced by avoiding vegetable oils like corn sunflower peanut and soybean olive
oil which is primarily oleic acid Omega 9 can be substituted for vegetable oils
in any recipe using the same amount this de veau cod with olive oil melted
tomatoes and orange fennel salad contains a great mix of heart-healthy
anti-inflammatory ingredients and tastes fabulous to all good things can be
enjoyed in moderation especially when simple substitutions for more healthful
choices become part of your regular routine you can feel good about choosing
olive oil as the primary fat in your cooking and at the same time save your
food that tastes great