As we continue with our foods to tame that pesky inflammation, we will turn to a Mediterranean staple, olive oil. The oil contains oleocanthal, a naturally occurring compound with anti-inflammatory powers similar to ibuprofen. A good way to use EVO is in homemade salad dressings, pesto, and to drizzle over fresh sliced tomatoes.
By substituting 2 tablespoons of extra-virgin olive oil for other cooking oils one might reduce knee pain by as much as 20%. Research has shown that olive oil contains a natural anti-inflammatory that stops immune cells from attacking knee cartilage.
Dr Travis Stork, MD, has a recommendation regarding two healthy plant foods. The two are olive oil and tomatoes. When heated in the cooking process, these two Italian favorites, work to help the body absorb three times more plant-based lycopene. Lycopene is a compound that limits how much fat is stored in cells. Another benefit is that olive oil is the only monounsaturated fat shown to reduce stroke risks.
What type of oil do you use in your kitchen and/or how many different types do you have in your pantry right now? That should be very limited and if you are fighting inflammation in your body, and who isn't, your choice of oil should be olive. And let this sink in, the reason is the fat in olive oil! I often hear people say, "Olive oil? That has too much fat in it." It cannot be said often enough that there are good fats and bad fats. Your body must have fats to operate properly. Olive oil is one of the very best fats. It is rich in oleic acid which is a healthy fat that calms inflammation. In fact, some studies have shown its compound oleocanthal compares to ibuprofen. If you are relying on ibuprofen to help you get through the day, try using more olive oil in your daily diet. It is better for you than all that ibuprofen. It doesn't take a lot and you can find many ways to add more olive oil to your diet daily. Last night I had drops of two flavored olive oils, lime and pear, on my salad and it was delicious.
You can make a healthy spread to use instead of butter or (gasp) margarine on toast, grilled sandwiches, etc. Take some olive oil and pour it into a small jar or other container. Set the jar in the refrigerator and the oil will solidify to a spreading consistency. If you have trouble getting your particular oil to solidify, place in freezer for a day then remove to the refrigerator.
Most of us aren't really aware of the different uses for different types of olive oil. Are you aware that most olive oils do not begin to break down until they reach 450 degrees? However, extra-virgin olive oil loses its healthy properties when you cook with it. It should only be used for uncooked recipes, ie salads, etc. So, if you are cooking with extra-virgin olive oil thinking you are getting its health benefits, you are using the wrong oil.
Olive oil may not necessarily expire but the potency does. If you are using olive oil for its health benefits, you need to be aware that the potency of antioxidants declines by 40% after 6 months. It is sensitive to oxygen, heat, and light. If you don't use olive oil often, buy the small bottles instead of the large ones.
