As an Italian, I have grown up worshipping olive oil and all its health benefits – and it has long been known that one of the health promoting aspects of the Mediterranean diet is the inclusion of olives and extra virgin olive oil. As a Nutritional Therapist, I am always educating my clients on the need to include healthy fats for hormonal health, blood sugar balance and satiety, and olive oil is one of the fats I recommend my clients include in their daily diets. I often recommend avoiding other oils such as sunflower seed, rapeseed, soyabean oil, corn oil, as these have been found to cause inflammation, impact thryoid health, and negatively affect hormones. If you’d like to find out more about, click here to read my blog post on the subject.
In a groundbreaking discovery, a recent university study has unveiled the remarkable benefits of raw olive oil for enhancing heart health when compared to other popular cooking oils like sunflower and rapeseed. The results of this research are set to revolutionize the way we think about our daily cooking choices and how they impact our well-being.
Conducted under the stewardship of Dr. Bill Mullen at the University of Glasgow, this study is a beacon of hope for those concerned about maintaining a healthy heart. In a unique approach, the research team measured minuscule levels of specific proteins in urine, known as biomarkers, which can offer invaluable insights into heart health long before any symptoms manifest. This innovative method is a game-changer in the field of heart health research.
The most exciting revelation from this study is that, unlike other cooking oils, raw olive oil—whether it’s Extra Virgin or ‘refined’—has been proven to have a substantially positive impact on heart health. The key takeaway is that as long as individuals consume 20ml of raw olive oil daily, their hearts stand to benefit. This means that enjoying your favorite dishes prepared with raw olive oil not only elevates the flavors but also provides a genuine boost to your (heart)health.
What sets this study apart is that it upends the prevailing wisdom that only Extra Virgin olive oil is beneficial. This research demonstrates that both Extra Virgin and ‘regular’ olive oil have a similarly positive impact on heart health when consumed in their raw form. This revelation opens up a world of culinary possibilities, making it easier for you to incorporate the heart-healthy properties of olive oil into your daily diet.
It’s worth noting that this groundbreaking study received crucial support from Filippo Berio, a brand synonymous with the finest olive oils. Their partnership with the University of Glasgow to fund the research’s final stages underscores their commitment to promoting health and wellness through their products. I was recently honoured to work with them to come up with suggestions on how to include 20mls of raw olive oil to the diet. If you thought that olive oil is only for salad dressings and pestos, think again! Here are some of my top tips on how to include this food into your daily meals. Keep in mind that 20mls is roughly 4 tsp of olive oil, so super easy to include in each meal and snack.
Let’s start with the most important meal of the day, breakfast! I firmly believe in the power of a balanced breakfast, especially for those struggling with hormonal issues, thyroid imbalances, sugar cravings, or weight management.
- Avocado Toast: Drizzle olive oil on avocado toast for a flavorful and nutritious breakfast.
- Scrambled Eggs or Pan-fried Mushrooms: Add a drizzle of olive oil to scrambled eggs or pan-fried mushrooms on sourdough toast.
- Porridge: Stir in some light olive oil to balance the macronutrient profile of your porridge.
- Stewed Apples: In the autumn/winter, drizzle light olive oil on stewed apples with cinnamon, and top with yogurt and honey to enhance nutrient absorption.
- Smoothies: Incorporate light olive oil into your morning smoothie to make it creamier and aid in the absorption of fat-soluble vitamins.
Adding 20 mls of olive oil to your lunches and dinners is just as simple: - It’s a great substitute for butter on toast if you’re avoiding dairy.
- Substitute olive oil for butter or mayonnaise in sandwiches or add it to baked potatoes.
- Create homemade salad dressings.
- Finish off dishes with a drizzle of raw olive oil (this is what we do in Italy): on top of fish, steaks, chicken
- Circles of Olive oil on pasta, risottos, or soups. One circle of olive oil is around 8mls.
- Make a classic bruschetta for a light lunch or a healthy snack.
Don’t forget about snacks and desserts! - Make dips like hummus or tzatziki to enjoy with carrots or crackers.
- Try Pinzimonio—a dip of olive oil and balsamic vinegar with vegetable crudites or bread.
- Drizzle olive oil on air-popped popcorn and season with salt or savoury for a light and delicious snack.
- Enhance the flavours of vanilla or strawberry ice cream and fresh fruit salads with extra virgin olive oil.
So, whether you’re drizzling it over your salad, using it as a base for your favorite pasta sauce, or simply dipping some crusty bread into it, you can now feel even better about enjoying olive oil on a regular basis. Your heart, skin, and hormones will thank you for it!
If you feel like you need some extra support, I would love to chat to you! Click here to book a free discovery call and let’s chat about how some bespoke diet and lifestyle changes can help your health flourish.
