Olive oil is derived from the olive fruit and is a type of monounsaturated fat. It is known for its many health benefits and is a primary food component of Mediterranean recipes and diets. Olive oil tolerates high temperatures well and is often used as a substitute for butter or other oils because it is monounsaturated. Olive oil can be bottled and manufactured after it is pressed and then distributed for cooking and eating with your favorite salad or meal.
Significance
One of the most popular types of diets focusing on olive oil as its main ingredient is the Mediterranean diet. You can create a diet based on the same foods and use olive oil to prepare and season. Oldways explains that olive oil is part of the Mediterranean diet pyramid. Olive oil, along with other foods that contain monounsaturated fats such as avocados and nuts, are some of the staples of the diet.
Benefits
Olive oil contains a high amount of monounsaturated fatty acids and antioxidants, explains Healing Daily. A diet that uses olive oil can help prevent heart disease by lowering LDL cholesterol levels and raising good or HDL cholesterol levels. It may also help to reduce your risk for developing colon cancer and help with gastrointestinal problems, such as gallstones and gastritis.
Types
In order to make olive oil, olives must be washed and pitted then sorted and pressed to release their oils. There are four main types of olive oils, according to Healing Daily; extra light, extra virgin, pure and virgin. Extra light is processed at length and often removes most of the olive flavor, leaving behind a light almost taste-free oil. Extra virgin obtains oil from fresh pressed olives and can be heavy and thicker than other oils. Pure olive oil is processed, filter and refined before being bottled. Virgin olive oil involves obtaining oil after the first press.
Foods
An olive oil based diet should also include foods that are non-processed and low in fat. Choose lean meats such as veal, lamb and beef. Almost all poultry is low in fat including chicken, turkey, goose and duck, notes the USDA MyPyramid. Cook and prepare all meat and poultry with olive oil. Beans can also accompany an olive oil diet, including black beans, chickpeas, lentils and soy beans. Eating eggs and nuts in moderation is also often acceptable with an olive oil diet.
Potential
Eating olive oil over time may have long-term health benefits. Olive oil contains polyphenols, explains MayoClinic.com. Polyphenols are antioxidants that help to keep your heart healthy. Exercise along with an olive oil based diet will help you improve your health and lower your risk of developing type 2 diabetes, hypertension and stroke.
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