Oils are often criticized for their high calorie count, and some varieties contain trans fats, which may elevate the risk of heart disease.

Yet, healthy fats are essential for a balanced diet. They provide energy, facilitate cell operations, shield organs, aid in maintaining body temperature, enable nutrient absorption, and help in hormone production, according to the American Heart Association.

Nevertheless, oils differ significantly; each type has its own nutritional attributes and benefits.

Among cooking oils, olive oil is particularly favored. But is it a healthy choice? Insights from experts clarify this.

Is olive oil beneficial for your health?

Absolutely!

“Olive oil is frequently recommended for various reasons and is widely accepted without much debate,” states Kat Benson, a registered dietitian at Top Nutrition Coaching.

Advantages of olive oil

The advantages of olive oil originate from its source.

“It is derived from olives and is abundant in unsaturated fatty acids, particularly oleic acid, which has been associated with lower inflammation when ingested,” Benson explains.

Additionally, it promotes the absorption of key fat-soluble vitamins such as vitamins D, A, E, and K.

“Olive oil is filled with antioxidants that help protect the body in various ways,” Benson notes. “Research has connected olive oil consumption to enhanced heart health, decreased joint discomfort, brain health benefits, and more.”

Are there any downsides to olive oil?

That depends on your objectives.

“Like all fats, olive oil is calorie-rich, which can be advantageous if you’re trying to gain or maintain weight, depending on how much you consume,” says Benson.

However, excessive consumption can lead to weight gain, so monitoring portions is crucial. It’s best used in moderation for both health and taste.

“Realistically, I wouldn’t suggest relying heavily on cooking oil for your primary nutritional intake,” registered dietitian Abbey Sharp shared with YSL News. “Oils can be utilized in moderation to enrich cooking and add flavor while incorporating some heart-healthy fats.”

Is daily consumption of olive oil advisable?

This can vary based on individual health, but in general, it’s safe to use daily.

“Olive oil can be a great addition to your daily diet,” Benson confirms. “The recommended daily intake can depend on personal dietary needs, overall diet, activity levels, and health conditions. A typical suggestion is around 1-2 tablespoons of olive oil each day, which is linked to health advantages like reduced inflammation and a lower risk of heart disease.”

Nonetheless, variety is key: “Variety adds pleasure to life,” Sharp emphasized in a prior discussion with YSL News.

She also recommends including avocado oil, which provides a significant portion of your daily vitamin D intake, numerous antioxidants, and can help lower “bad” cholesterol while boosting “good” cholesterol levels. Flaxseed oil is another excellent option due to its high omega-3 fatty acid content.

“Incorporating a diverse mix of fats into your diet is important because olive oil does not provide all essential fatty acids our bodies require,” Benson suggests. “Consider including a range of healthy fat sources beyond olive oil, such as fatty fish (like salmon, mackerel, sardines), avocados, flaxseeds, chia seeds, and walnuts, or think about supplements if recommended by your healthcare provider.”

Looking for more dietary health tips?

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• Are sweet potatoes nutritious?: Discover their health benefits
• The healthiest bread: Find out which one is best, along with options
• Is yogurt beneficial?: How to include it in your diet
• The healthiest salad dressing: Top choices, along with homemade recipes

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