Extra Virgin Olive Oil (EVOO)

What is Extra Virgin Olive Oil (EVOO)?

Extra virgin olive oil (EVOO) is the highest quality olive oil made from the first cold pressing of olives, ensuring it retains all of its natural antioxidants, vitamins, and polyphenols. It is commonly used in Mediterranean cuisine and is well-known for its health benefits, including its role in improving heart health and reducing inflammation.

Why is Extra Virgin Olive Oil (EVOO) important?

EVOO is important because it:

• Is rich in monounsaturated fats, which can help reduce bad cholesterol (LDL) levels and lower the risk of heart disease.
• Contains antioxidants such as polyphenols and vitamin E, which help combat oxidative stress and reduce inflammation in the body.
• Supports digestive health and may have protective effects against certain types of cancer due to its anti-inflammatory properties.
• Helps improve skin health, offering benefits when used both topically and as part of the diet.

EVOO is widely considered a heart-healthy fat that contributes to overall well-being when incorporated into a balanced diet.

How does Extra Virgin Olive Oil (EVOO) affect health?

EVOO affects health by:

• Supporting heart health: The monounsaturated fats in EVOO can help reduce LDL cholesterol levels and prevent the build-up of plaque in the arteries, promoting better cardiovascular function.
• Reducing inflammation: EVOO’s antioxidants, particularly polyphenols, help lower inflammation in the body, which can reduce the risk of chronic diseases such as arthritis and diabetes.
• Improving gut health: EVOO aids digestion and may protect against conditions like inflammatory bowel disease (IBD) by promoting a healthy gut microbiome.
• Boosting skin health: EVOO is beneficial for skin, offering moisturising and anti-inflammatory effects that can help reduce the appearance of wrinkles and protect against skin aging.

EVOO is a versatile food that supports various aspects of health, especially heart health, inflammation control, and digestion.

How can I incorporate EVOO into my diet?

To incorporate EVOO into your diet:

• Use it as a salad dressing by mixing it with vinegar or lemon juice for a healthy, flavorful topping.
• Drizzle it over roasted vegetables, pasta dishes, or grilled meats to add depth of flavour and nutritional benefits.
• Substitute butter or margarine with EVOO in cooking and baking to reduce saturated fat intake.
• Consume it with bread as a dipping oil, especially when paired with herbs like garlic or rosemary for added taste.

Including EVOO in various dishes can enhance both the flavour and nutritional value of your meals, contributing to long-term health benefits.

Key Takeaways from a Nutritionist

• Extra virgin olive oil is a heart-healthy oil rich in monounsaturated fats and antioxidants, which help reduce inflammation and protect against chronic diseases.
• It supports digestion, improves skin health, and is a key component of a balanced Mediterranean diet.
• Incorporate EVOO into your diet by using it in salads, cooking, and as a topping to enjoy its health benefits while enhancing meal flavour.