Extra virgin olive oil is one of the best edible oils with its pleasant flavor, antioxidant properties and health benefits. Of all the edible oils, extra virgin olive oil has one of the highest levels of monounsaturated fatty acids. Studies have shown that consumption of monounsaturated fatty acids reduces the body’s total cholesterol levels, which may help lower your risk of heart disease. Extra virgin olive oil is also rich in fat-soluble vitamin K and vitamin E, and is often noted for its antioxidant properties, one of the primary health benefits of olive oil.
Olive oil is rich in vitamin E, a fat soluble vitamin that supports normal nerve conduction and plays a role in immunity. It is also a good source of vitamin K, which is another fat soluble vitamin that is responsible for blood clotting.
Olive oil is high in monounsaturated fat, which has been shown to increase good cholesterol (HDL) and lower bad cholesterol (LDL).
Healthy or “good” fats
Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Unhealthy or “bad” fats
Trans fat.
Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
FDA is making inroads into outlawing the use of artificial trans-fats in commercially prepared food, but it’s still important to carefully read food labels. No amount of artificial trans fat is considered safe, so aim to eliminate it from your diet.
Trans fat – primary sources include:
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine, vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”
Saturated fat.
While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.
Saturated fat – primary sources include:
Red meat (beef, lamb, pork)
Chicken skin
Whole-fat dairy products (milk, cream, cheese)
Butter
Ice cream
Lard
Tropical oils such as coconut and palm oil