Olive oil is the heart of the Mediterranean diet, one of the most studied and healthiest ways of eating in the world. Australia now produces some excellent extra virgin olive oils too.
For health
Heart health. People who follow a traditional Mediterranean diet have some of the lowest rates of heart disease in the world, and large trials have linked extra virgin olive oil with a lower risk of heart attack and stroke.
Antioxidants. Extra virgin olive oil is packed with polyphenol antioxidants and vitamin E that help protect cells from damage.
Healthy fats. It’s rich in monounsaturated fat, which helps keep LDL (“bad”) cholesterol in check when it replaces saturated fats such as butter. Like all plant oils, it contains no cholesterol.
Anti-inflammatory. Its polyphenols, including oleocanthal, have anti-inflammatory effects.
Blood sugar. Mediterranean-style eating rich in olive oil is linked with better blood sugar control and a lower risk of type 2 diabetes.
Olive oil is still energy-dense, at around 500 kilojoules per tablespoon, so use it generously in place of other fats rather than on top of them.
For beauty
- Moisturiser: olive oil is an excellent skin softener. Add a capful to your bath (take care, as it makes the bath slippery) or smooth a little onto damp skin.
- Eye makeup remover: a drop or two of extra virgin olive oil on a cotton pad gently removes eye makeup without irritating the delicate skin around the eyes, and helps keep it soft.
- Face scrub: mix a little olive oil with a pinch of fine sugar and rub gently over your face in small circles, then rinse with cool water.
- Dry scalp and hair: massage a little into a dry, flaky scalp before washing, or use it as a monthly deep conditioner for long hair.
- Sunburn: don’t put oil on fresh sunburn, as it can hold in heat. Cool the skin with cool showers or compresses and use aloe vera gel, and see a doctor for blistering or severe sunburn.
For cooking
Dressings. Extra virgin olive oil is at its most flavoursome raw. Mix it with balsamic or sherry vinegar, lemon juice, pomegranate molasses or any pleasant acidic juice, season with sea salt and pepper, and pour over salads and vegetables.
Cooking with heat. Contrary to popular belief, extra virgin olive oil is stable enough for everyday sautéing, roasting and baking, thanks to its antioxidants. Just don’t let it smoke, as overheating any oil spoils the flavour and the nutrients.
Fast, easy pasta. Gently sauté sliced Spanish onion and garlic in olive oil, then add globe artichoke hearts (ready-made from the deli if you’re time poor), olives, a little chilli and anchovies. Toss through freshly cooked pasta and cherry tomatoes, then finish with an extra splash of extra virgin olive oil, chopped flat-leaf parsley and freshly grated Parmesan. Fast, easy, healthy, sexy and yummy!
So now you know how it can help you, and it tastes fantastic too. There’s no reason not to use olive oil today.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
