How to Get More Olive Oil in Your Diet

Fats are essential to our diets. They're needed to produce energy, as well as regulate blood pressure, heart rate, blood clotting and the nervous system. They also help maintain healthy hair and skin, protect vital organs, keep the body insulated and provide a sense of fullness after meals, according to researchers at the Mayo Clinic. But there’s a fine line between healthy and unhealthy fats. One healthy fat that packs a big nutritional punch is olive oil. Olive oil contains monounsaturated fat, which can lower heart disease risks by reducing the lipoprotein (LDL or "bad") cholesterol levels in the blood, according to Mayo Clinic researchers. The Food and Drug Administration reported that consuming approximately 2 tablespoons of olive oil a day may reduce risk of heart disease. Extra-virgin and virgin olive oils, which are the least processed forms, contain high levels of powerful antioxidants called polyphenols. With benefits like these, it's a good idea to incorporate more olive oil into a daily diet.

Difficulty: Easy

Instructions

1. When baking, substitute olive oil for butter or margerine. For most recipes, olive oil can substitute for butter or margarine at a 3 to 4 ratio. For example, if the recipe calls for one cup of butter, use a three-fourths cup of olive oil instead. Although olive oil isn‘t commonly used for baking, it can create moist and fluffy cakes, muffins and brownies.

2. A second way to use olive oil when baking is to fill a spray bottle with it and substitute it for nonstick cooking sprays. Many cooking sprays contain hydrogenated fats, which are known to be toxic and shown to lead to numerous health problems including diabetes, cancer and cardiovascular disease.

3. In addition to a cooking spray, olive oil can be brushed onto meat, fish and poultry to seal in the juices before grilling or broiling. Also try brushing it onto pizza dough before adding the sauce, or skip the sauce, add the toppings, and enjoy the rich flavor of the olive oil.

4. Another way to eat more olive oil is to use it in dips and dressings. Olive oil mayonnaise can be made using 2 egg yolks, a pinch of salt and pepper, 3 tablespoons of lemon juice and 1 cup of olive oil. Dress salads with an olive oil vinaigrette by adding olive oil, balsamic vinegar, and salt and pepper. Instead of butter or margarine, use olive oil for a dipping sauce for breads. If desired, spice it up by adding garlic, basil, salt and pepper.

Tips & Warnings

• Do not substitute with olive oil if you plan on cooking the recipe at 400 degrees F or higher. The olive oil will start to smoke at these high temperatures and will make your food have a metallic taste.

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