5 Ways To Add Olive Oil In Your Diet

January 1, 2022

Olive oil is one of the healthiest foods on Earth. 

As a cornerstone of the Mediterranean diet, this “good” fat has been credited with many, many health benefits. 

Loaded with nutrients, olive oil contains a good amount of omega-3 and omega-6 essential fats, along with potent antioxidants, Vitamin E, and bone-building Vitamin K. And that’s not all


1. Anti-Inflammatory

Olive oil is a substance that offers clinically validated anti-inflammatory properties to reduce associated health problems, including diabetes, heart disease, stroke, migraines, thyroid issues, and more.


2. Cholesterol

Balanced cholesterol is essential for good overall health.

Studies have shown that olive oil is able to protect LDL cholesterol (“good” cholesterol) from oxidative damage – a major factor in cardiovascular health.

3. Blood Vessel Support

Consuming olive oil has been linked to endothelial cell health to support proper blood vessel function.

4. Blood Clotting

Researchers have found that olive oil may help to reduce the risk of unwanted blood clotting – a key risk factor for heart attack and stroke.

5. Blood Pressure

One clinical trial showed that participants with high blood pressure who followed an olive oil diet for six months noticed a significant reduction in blood pressure and the need for pharmaceutical blood pressure medications – up to 48 percent

How can I get more olive oil in my diet?

1. Add it to your smoothies

If you are eating something quick for snack or breakfast. At home, you can up the nutrient value of your favorite blended drinks with a teaspoon of high-quality extra virgin olive oil.

Just a little bit goes a long way for a richer flavor and longer satiety. Studies confirm that adding a drizzle of olive oil may help you to feel fuller for longer

2. Sub out your vegetable oil with Olive oil

Most people cooked their food in vegetable oil.

Unfortunately, these types of lower-quality cooking oils contain an especially high amount of omega-6 fats. 

Over time, consuming too much omega-6 can cause an inflammatory response in the body and increase the risk of premature aging, stomach upset, and heart problems. 

However, olive oil contains anti-inflammatory omega-3 fats which offer health benefits.

3. Make dips, spreads, and dressing

Most of the condiments found on grocery store shelves contain loads of added sugars, which can add up to hundreds of unwanted calories every day.

Skip store-bought spreads, dips, and dressings and make your own at home, with olive oil and other natural ingredients.

It’s an easy way to save money and extra calories.

4. Replace your baking oil

Because of the ultra-rich texture of olive oil, it makes an ideal replacement for eggs and butter in baking recipes. 

Cut back on cholesterol by using this heart-healthy substitution.

5. Preserve Fresh Herbs

Cilantro, basil, and dill … oh my!

Fresh herbs are not only delicious, they are also a great source of natural flavor for your favorite meals. However, the potent aroma and taste can be attributed to the essential oils they contain. 

If you want to preserve the fresh herbs from your garden for longer, immerse them in olive oil and then freeze them. 

Silicone molds or ice trays work well to create small cubes perfect for dropping into sauces, dips or smoothies. Voilà!

Olive Oil For Better Health

The health benefits of olive oil are well-known and enjoyed by people all over the world. Find out for yourself what scientists already know – olive oil is a Mediterranean superfood.

This nutritional powerhouse is a mainstay for many.

How to get started?

If you like this and want to know how to use olive oil with the mediterranean diet.

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