Benefits of Mixing Olive Oil and Vinegar

Mixing olive oil and vinegar provides health benefits in salads, marinades, sandwiches and other food preparations. While the mixing process itself does not account for oil and vinegar's health benefits, mixing the two ingredients allows you to make healthful dressings and marinades that offer health benefits. Choose healthful varieties of oil and vinegar -- such as olive oil and apple cider or red wine vinegar -- for optimal health benefits.

A seafood appetizer on a plate with olive oil and dots of balsalmic vinegar. (Image: Kondor83/iStock/Getty Images)

Heart Healthy Olive Oil

Using olive oil instead of oils with saturated fat in your cooking might protect you from heart disease. The monounsaturated fat in olive oil helps lower LDL cholesterol and raise protective HDL cholesterol, according to the Harvard School of Public Health. Too much LDL cholesterol clogs the arteries by forming plaque on the arterial walls, slowing blood flow to and from the heart, and eventually leading to heart disease. Healthy HDL cholesterol picks up excess cholesterol in the bloodstream and brings it to the liver for disposal.

Possible Vinegar Remedies

Vinegar contains beneficial ingredients, including potassium and calcium. The acetic acid in vinegar might balance the acid levels in your stomach to improve digestion. Apple cider vinegar has been used for a variety of folk remedies, such as improving joint pain and stiffness in arthritis sufferers and removing toxins from the body. These remedies have not been proven scientifically. However, vinegar might have antimicrobial properties, according to the University of Maryland Medical Center, which recommends 2 teaspoons of apple cider vinegar in a cup of warm water several times a day as a remedy for food poisoning.

Blood Sugar Aid

Researchers at Arizona State University found that vinegar improves glucose, or blood sugar, levels in people with type 2 diabetes. They examined 11 diabetics who had taken vinegar at bedtime for several days. This had a favorable impact on their waking glucose concentrations. The acetic acid in vinegar might benefit diabetics with metabolic disturbances that contribute to a morning rise in fasting glucose, the researchers reported in the November 2007 issue of "Diabetes Care," an American Diabetes Association publication.


Along with mixing olive oil and vinegar for your tossed salads or on sandwiches, add olive oil and vinegar to your potato salad with celery, bell peppers, onion and eggs. For a tasty marinade, include olive oil, red wine, apple cider or balsamic vinegar, minced garlic, chopped parsley, and salt and pepper to taste. Whisk in a medium bowl and add meat and vegetables before marinating for two hours to add extra flavor and tenderness to meat.

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