For centuries Olive Oil has been used for cooking, as a skin moisturizer, to strengthen hair, and even as a remedy for sore throats and wounds. However, it’s the health benefits, particularly of extra virgin olive oil (EVOO), where the product really shines. Especially if you consume it regularly.

The majority of the fats in olive oil are made up of monounsaturated fatty acids (MUFAs). These have been shown to increase levels of “good” cholesterol (HDL) while lowering “bad” cholesterol (LDL). Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs.

This, along with the anti-inflammatory and antioxidant compounds in olive oil, may reduce plaque buildup in your arteries. It may also help protect your body from harmful chemicals that have been linked to chronic diseases like cancer, autoimmune diseases, and heart disease.

Recommended oil intake

The daily recommended intake for oil varies depending on age, sex, and activity level. The 2020-2025 Dietary Guidelines for Americans recommends 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet.

Ways to add olive oil into your diet

• Use it as a salad dressing: Mix together olive oil, balsamic vinegar and mustard for a simple and delicious salad dressing.
• Drizzle it over roasted vegetables: Toss your favorite veggies with a bit of olive oil and roast them in the oven for a healthy side dish.
• Use it for cooking: Olive oil may be used for cooking. The more refined types of olive oil may be heated to a higher temperature than EVOO, though EVOO may be used at lower cooking temperatures. If you want to maintain the integrity of the flavor and quality of the olive oil, use your higher quality EVOO as a finishing oil.

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The benefits of adding a drizzle of olive oil to your diet

Olive oil health benefits and why you should add it to your diet