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Step 1
Olive oil is one of the healthiest fats around. Not only is it an excellent source of antioxidants, known as polyphenols, which help to protect against cell damage, but it’s also rich in monounsaturated fats which reduces the risk of heart disease. In addition to its heart healthy benefits some studies are showing olive oil may lower the risk of certain types of cancer including colon and breast cancer. To get all of these amazing health benefits, it’s important to choose a quality olive oil and know how to use it properly. Here’s how to choose and use the healthiest olive oil.
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Step 2
Go for the Extra-Virgin or Virgin Olive Oil.
Even though they may cost a little more, extra-virgin and virgin olive oils are produced without the use of heat or chemical treatments. As a result, they retain more of their heart healthy polyphenols than cheaper olive oils that have been refined and processed. Extra-virgin also has a superior taste when compared to lower quality oils. Look for bottles that are clearly labeled as “extra-virgin” or “virgin” when purchasing olive oil to get maximal health value for your dollar. -
Step 3
Don’t Keep Your Olive Oils Longer Than Six Months.
To get the full health value from olive oil, date it when you buy it and discard it within four months of purchase. Italian researchers analyzed extra-virgin olive oils to determine how storage affected the antioxidant concentration. They found that although the antioxidant levels remained stable at three months, they had decreased by forty percent within six months of purchase. This suggests that somewhere between three months and six months of storage, antioxidant levels start to decline. If you keep your olive oil no longer than four months you should retain most of the health benefits. -
Step 4
Use Two Tablespoons a Day.
Studies have shown that two tablespoons of olive oil per day may help to reduce the risk of heart disease. Because olive oil is high in calories, it’s best to measure out the oil onto a spoon or measuring device rather than dumping it onto your salad directly from the bottle. To avoid taking in too many calories, substitute olive oil in situations where you would have used another fat. For example, where you would normally use butter substitute olive oil instead. This will keep your heart healthy while keeping your figure slim and trim. -
Step 5
The next time you’re at the grocery store; don’t forget to explore the wonderful world of olive oils. They’re an important part of a heart healthy diet.
