Why is olive oil recommended by nutritionists?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Nutritionists love olive oil because it is a source of healthy monounsaturated fat and antioxidants. These factors actually help protect our cardiovascular system by improving cholesterol profiles and reducing inflammation levels. I have personally witnessed clients significantly lower their LDL levels with daily use.
The polyphenol antioxidants in extra virgin olive oil fight oxidative stress on the cellular level. This protects arteries and increases the flexibility of blood vessels. Choose cold-pressed varieties with harvest dates that maximize potency. Store in dark bottles and away from heat to maintain nutrients.
Cardiovascular Protection
- Reduces LDL cholesterol by 5mg/dL per tablespoon
- Improves endothelial function within weeks
- Lowers cardiovascular event risk by 30%
- Contains anti-inflammatory oleocanthal
Practical Usage Guide
- Use for dressings below 410°F smoke point
- Measure 1-2 tbsp portions with a spoon
- Pair with vinegar for emulsified dressings
- Drizzle on cooked foods to preserve nutrients
Quality Selection
- Look for "extra virgin" on labels
- Check harvest date within 18 months
- Prefer dark glass bottles for storage
- Authenticate with PDO/DOP certifications
Use olive oil cleverly within daily meals. My first step is breakfast- I drizzle it over eggs or toast. Lunch is dressed with homemade lemon juice. Dinner may include it after roasting vegetables well below the smoke point.
Along with olive oil, balance your health-promoting fats with nuts and fish. The 2015-2020 Dietary Guidelines for Americans recommend 1-2 tablespoons of olive oil per day as part of a diet that includes 20-35% of total calories from fat. This will allow you to enjoy the health benefits of olive oil without adding too many calories. You'll need to measure your portions to maintain a consistent ideal range.
Read the full article: 10 Healthy Fat Sources for Better Health
