But of all the oils, my vote is on Olive oil. Olive oil contains many antioxidents that can lower our LDL (bad) cholesterol. According the the Food and Drug Administration, if we replace our regular fats and oils with 2 T. of olive oil a day we will boost our heart health.

There are many interesting things to learn about the different grades of olive oil, but basically:

• Extra Virgin Olive Oil can be compared to a fine wine. It must past 4 criteria:
  1. It must be produced without chemicals or hot water extraction.
  2. It can come only from the first pressing.
  3. It must have an oleic acidity of less than 1%.
  4. It must have perfect taste.

  And we wondered why it costs more.

  

  All types of virgin olive oil are made from the first pressing. Benefits of olive oil are obvious when we realize the natural state that virgin olive oil comes to us in with no processing, refining, chemicals, or heating. Only cold pressing.

• Virgin Olive Oil also comes from the first pressing and is produced without refining.
• Pure or 100% Olive Oil. Don't be fooled by the name. It is a blend of virgin olive oil and refined olive oil, usually about 85% refined and 15% virgin olive oil. It does have good resistance to high temperatures so is better suited for high heat cooking. It is not good for using in salad oils, etc. but it still has the benefits of olive oil.
• Lite Olive Oil is not lower in calories. All olive oil, no matter which kind has 125 calories per tablespoon. Lite Olive oil is, rather, lighter in color - for a variety of reasons including olives picked late in the season, having oxidized from exposure to sunlight and lost nutrient value, or even from processing.

Cooking With Olive Oil.

• Use virgin and extra virgin without cooking for the greatest benefits of olive oil, or cooked at low to medium temperatures. Because pure and light or any type of refined olive oil have good resistance to high temperatures, use them for high heat uses such as frying.
• Never heat any oil until it is smoking because it will be ruined and no longer good for you. The benefits of olive oil are all gone. Throw it away and start over.
• To enjoy the benefits of olive oil use virgin and extra virgin in:
  • salad dressings
  • marinades or sauces
  • add just as you take something off the heat for a burst of flavor
  • drizzle it over cooked vegetables
  • drizzle it over cooked pasta
  • make a healthy dip for bread by adding a little balsamic vinegar in a small bowl
  • use it in baked or mashed potatoes instead of butter or margarine

• Use virgin and extra virgin to:
  • harmonize the spices and to enhance the flavor
  • balance the acidity in tomatoes, lemon juice, vinegar and other high acid foods.

  Baking With Olive Oil.

  • Use lite, pure, or fine olive oil for baking instead of butter and for enjoying the benefits of olive oil.
  • Add healthy monounsaturated fats to your foods instead of saturated fat.
  • Use 3 T. olive oil in place of 1/4 c. of butter. This equals 6 T. of olive oil instead of 1 stick of butter.
  • 6 T. of olive is just under 1/3 cup. (Two teaspoons less to be exact.)

  A Couple More Tips for Easy Enjoyment of the Benefits of Olive Oil.

  • Always heat your pan before adding the olive oil to it. Food should sizzle when placed in the oil or the oil is not hot enough.
  • Olive oil freezes well, retaining it's health properties and flavor, so if you don't think you will use it fast freeze part of it then pull it out later. Let it thaw entirely before using.
  • Keep it cool and dark. It stores longest if you keep it out of light and warm. For this reason, also pick one off the back of a lower shelf when you purchase it at the store.

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• Trans fats Trans fats are doubly bad to use because they effect our cholesterol in two ways. It raises our LDL "bad" cholesterol and it lowers our HDL "good" cholesterol! They are not made to lower cholesterol naturally or any other way.

  Trans fat is made through a process called hydrogenation in which hydrogen is added to vegetable oil. The trans fat gives oil a longer shelf life, keeping it from going ransid, as fast and doing the same thing for foods which contain it.

  Have you ever noticed how long some baked goods that we buy stay good? I am scared to use them after they have been sitting there for two months and have not molded! I didn't realize that when they were new or I wouldn't have eaten them then either!

  Where are Trans Fats Found? Foods like crackers and cookies and cakes you buy at the grocery store are usually made with trans fat.

  When you eat out many restaurants use transfat and fry their french fries and onion rings, or make donuts in trans fat.

  Food manufacturers have started using less trans fat since all the stink that has been made about it.

  Do be aware that if a food contains less than 0.5 grams of trans fat they don't have to list it. If you eat a lot of that particular food it can still mess up your cholesterol.

  How Can We Recognize Trans fat? Besides watching for the labels that say "No Trans Fat," you can recognize a product that contains trans fat.

  When the label says, "partially hydrogenated," even "hydrogenated" can mean it contains trans fat. It needs to say "completely hydrogenated" or "fully hydrogenated" to contain no trans fat. Shortening contains some trans fat.

  Trans fat also has adverse effects on our triglycerides and leads to inflammaton in our veins and arteries that contribute to the formation of fatty blockages in our heart vessels.

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• Tropical Oils. Other oils that contain a large amount of saturated fat and are not great to lower cholesterol naturally, are oils such as coconut oil and palm kernal or palm oils.
• Nut Oils. Nut oils are high in Omega-3 fatty acids and vitamin E, and they do contain saturated fat as well as unsaturated fat. Nut oils are something like olive oil and will become bitter if overheated. They can be high in fat and calories so use them in moderation.

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