your food
BODY BONUS: A study performed by the Carlos Haya University Hospital in Malaga, Spain shows that olive oil may actually fight weight gain. Two groups of people ate similar diets and had similar exercise levels; the only difference was that one group used olive oil for cooking and the other group used sunflower oil. After six years, the group that didn’t eat olive oil had twice the rate of obesity as the group who did. The theory is that the higher amounts of monounsaturated fat in olive oil actually helps prevent weight gain! More proof that this swap is one to keep for life.
The Swap
IF YOU LOVE: Butter (1 Tbsp = 7 g. saturated fat; 4 g. unsaturated fat) HERE’S YOUR SWAP: Olive Oil (1 Tbsp = 2 g. saturated fat; 12 g. unsaturated fat)
Food of the gods? Maybe. If there is a fountain of youth somewhere it might be bubbling with this month’s swap: olive oil. Olive oil is loaded with antioxidants in the form of omega-3 fatty acids. Omega-3 fatty acids are essential for your health but your body can’t make them—you have to get them through food. Research shows that omega-3 fatty acids reduce inflammation and may help protect against diseases such as heart disease, cancer and arthritis. Butter and olive oil have opposite effects on your body: olive oil is what
the American Heart Association calls ‘good fat’ or monounsaturated fat; butter is strictly ‘bad fat’ or saturated fat. The difference? Saturated fat increases blood cholesterol and the risk of heart disease, while unsaturated fat actually lowers cholesterol by lowering harmful LDL (bad cholesterol) levels.
Look for ‘extra-virgin’ or ‘virgin’ on the label. This means less processing and more antioxidants!
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Swap everywhere. When dining out, ask for olive oil with your bread instead of butter.
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Store olive oil in a cool, dark place, away from sources of light or heat. It will keep for up to two years in the pantry.
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A little bit makes a big difference! Just 2 tablespoons of olive oil a day may reduce your risk of heart disease, according to the FDA. The health benefits increase if the olive oil takes the place of a saturated fat in your diet. For example, choose an olive oil-based salad dressing instead of a creamy dressing.
More swaps at
HealthyAdvice.com/Swap
Try It This Way: Olive oil is a delicious addition to cooked vegetables, soups, dips and salads. Try simmering vegetables in half water and half olive oil for a richer taste. Add olive oil instead of butter to corn, carrots or other steamed vegetables. Pour a little olive oil on your sandwich bread instead of mayonnaise. Start your morning Mediterranean- style with toast, olive oil, and sliced tomatoes. This is called “Tostada con Tomate” in Spain. Any way you try olive oil, your body will thank you.
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