Olive oil is a monounsaturated fatty acid (MUFA), generally considered a healthy type of fat. The Mayo Clinic recommends using MUFAs, instead of saturated or trans fats, to decrease your risk of heart disease. MUFAs may lower your cholesterol levels and even stabilize blood sugar levels. Unfortunately, heating any oil to it's "smoke point" can damage the oil -- replacing healthy antioxidants with free radicals that can cause premature aging and damage your cells. There is also the danger that overheating olive oil can multiply the number of polycyclic aromatic hydrocarbons, or PAHs, that naturally occur in the oil. According to the Centers for Disease Control and Prevention, "Some PAHs may reasonably be expected to be carcinogens."
Step 1
Don't heat olive oil to it's smoke point, between 250 and 325 degrees F. Olive oil has a relatively low smoke point. If your oil starts to smoke, do not breathe the smoke -- it may be toxic, according to Drs. Eric and Kristina Lewis of Lewis Family Natural Health.
Step 2
Never re-heat or re-use olive oil, which may increase the free-radical content of the oil. Always use fresh oil every time you cook.
Step 3
Cook with plain olive oil, not expensive extra virgin olive oil. Extra virgin olive oil has a lower smoke point than regular olive oil. And while extra virgin olive oil may taste better raw, when the oils are heated, the flavor distinctions are lost.
Tips and Warnings
- Use olive oil raw, in salad dressings or drizzled over already-cooked vegetables to enjoy the heart-healthy benefits of MUFAs. You may also try flavored olive oil in place of butter on your bread.
Member Comments