Skip to main content
Close Menu
menu
PeopleOne Health Sign In
  • PeopleOne Health Close menu
  • SparkAmerica Calendar
  • More Articles
  • Learn About PeopleOne
  • Sign In
Healthy Living  •  One Pound at a Time  •  Healthy Habits

Choose Olive Oil as a Healthy Alternative

Would you be surprised to learn that you CAN feel good about fat in your food? Here’s a refresher on one source of fat – olive oil – the healthier oil of all oils and the natural juice of the olive fruit. Its most talked about benefit may be its ability to reduce the risk of heart disease by controlling LDLs (the bad cholesterol) and raising HDLs (the good cholesterol). But the list of benefits continues, and it just may prompt you to replace your use of margarine, butter and vegetable oils with the favorite flavor of the Mediterranean.

The people of the Mediterranean have enjoyed the benefits of olive oil in their diets for thousands of years. Today, researchers have found evidence to support many of the healing claims assumed since ancient times. In addition to preventing heart disease (due to cholesterol control), olive oil is tolerated well by the stomach and has a positive effect on constipation. Olive oil activates the secretion of bile and pancreatic hormones and lowers the incidence of gallstones. It may be linked to reducing the risk of colon cancer and rheumatoid arthritis, as well as with lowering high blood pressure.

Olive oil is also rich in essential vitamins such as vitamins A, B-1, B-2, C, D, E and K, as well as iron. Its high content of antioxidant substances not only discourages artery clogging and chronic disease, it also prevents damage to blood vessels and cells by attacking free radicals. This effect may also play a role in slowing down the aging process of cells and tissue. The "beauty oil," as it’s been called, can also claim to soften and firm skin tissue, giving it more luster.

There are so many types of oils, even among the olive variety. What is the difference? Oil from animal fat contains saturated fatty acids, which increase blood cholesterol levels. Oil from plants, seeds, nuts, and vegetables contains polyunsaturated fatty acids, which lower both LDLs and HDLs in the blood. Olive oil contains monounsaturated fatty acids that control LDL levels while raising HDL (the good cholesterol) levels.

When it comes to the breakdown of olive oils specifically, here is what you should know.
  • Extra virgin is touted as the best of olive oils because it is the least processed. It comes from the first pressing of the olives.
  • Virgin olive oil adds a second pressing of the olives.
  • Pure olive oil is more processed through filtering and refining.
  • Extra light olive oil is the most processed with only a mild olive flavor. Anything called light olive oil may contain other vegetable oils.
If you think you might be an olive oil convert, congratulations! But a few words of caution are in order. Always keep your bottle of oil out of light and away from heat to prevent it from becoming rancid. Perhaps more importantly, remember that although olive oil can be a healthy ingredient, it is still a fat containing nine calories/gram. So, as with all fats, watch your intake.

If you want to try any variety of olive oil as a substitute for margarine or butter in your own recipes, here is a convenient conversion chart to help you figure out the proper measurements:
Butter Olive oil
1 tsp 3/4 tsp
1 Tbsp 2-1/4 tsp
2 Tbsp 1-1/2 Tbsp
1/4 cup 3 Tbsp
1/3 cup 1/4 cup
1/2 cup 1/4 cup + 2 Tbsp
2/3 cup 1/2 cup
3/4 cup 1/2 cup + 1 Tbsp
1 cup 3/4 cup

Related Articles

  • 52 Ways to Ditch Your Diet for Good 52 Ways to Ditch Your Diet for Good
  • 6 Ways to Help Your Partner Eat Healthier Without Being Pushy 6 Ways to Help Your Partner Eat Healthier Without Being Pushy
  • 13 Shortcuts to Eat Five Fruits & Veggies Per Day 13 Shortcuts to Eat Five Fruits & Veggies Per Day
  • What to Eat After You Work Out What to Eat After You Work Out
  • 7 Short-Term Goals That Will Help You End Yo-Yo Dieting Forever 7 Short-Term Goals That Will Help You End Yo-Yo Dieting Forever
  • Could Intuitive Eating Help You Lose Weight? Could Intuitive Eating Help You Lose Weight?
  • 10 Tips to Slash Your Salt and Sodium Intake 10 Tips to Slash Your Salt and Sodium Intake
  • 10 Easy Ways to Lighten Up Any Recipe 10 Easy Ways to Lighten Up Any Recipe
  • Your Fitness Plan for Weight Maintenance Your Fitness Plan for Weight Maintenance
  • How Quick Fix Diets Could Lead You to Crash and Burn How Quick Fix Diets Could Lead You to Crash and Burn
Sign In to PeopleOne
© PeopleOne Health 2025 Privacy Policy Terms of Use