Uniquely rich and healthy olive oil

Olive oil has been popular in Mediterranean cuisine for thousands of years. And for good reason: not only is it flavourful and versatile—it's also very healthy!

• Olive oil is rich in unique disease-fighting phytochemicals, vitamin E and monounsaturated fat, which may help to clear cholesterol from arteries.
• Research suggests that olive oil may manage diabetes and rheumatoid arthritis. Research also suggests it may reduce the risk for stroke, and breast and colon cancer.

Hydroxytyrosol and oleuropein: These antioxidant phytochemicals may work together, according to laboratory studies, to help protect against breast cancer, high blood pressure, infection-causing bacteria and heart disease.

Lignans: Present in extra-virgin olive oil, these potent antioxidants may protect against breast, colon and prostate cancer by suppressing early cancer changes in cells.

Monounsaturated fat: When substituted for saturated fat, this cardio-protective fat helps to lower total and LDL ("bad") cholesterol and may increase HDL ("good") cholesterol levels. Research suggests that a diet obtaining most of its fat calories from monounsaturates may reduce the risk for chronic disease—including arthritis, certain cancers and cardiovascular disease. At 73 percent monounsaturated fat, olive oil has the highest percentage among common cooking oils. By contrast, coconut oil has six percent and corn or soy oil has 24 percent.

Vitamin E: Olive oil is one of the best dietary sources of this food-scarce vitamin, which may shield against damaging free radicals.

• To preserve flavour, as well as disease-fighting compounds, store olive oil in an airtight container in the refrigerator. Or store olive oil in a cool, dark place, and use as soon as possible.
• Refrigerated olive oil will solidify, so you will have to let it reach room temperature before it's pourable.

Since the heat and chemicals used in processing olive oil can diminish its nutrient content, it's best to choose those oils that are minimally processed—such as extra-virgin or cold-pressed.

• Steep chili peppers, herbs or zest from oranges, lemons or limes (or any combination of these seasonings) in olive oil for two weeks, then strain. Use the flavoured oil in pastas, salads or drizzled on pizza.
• Substitute a light, mild-flavoured olive oil for other oils—or melted butter in baked goods and baked desserts.
• Serve a fruity olive oil, instead of butter, at the table for drizzling on bread.
• Don't forget whole olives, which also add healing oils and delicate flavours to food. Chop and add to pasta sauces, salad dressings, stews. Or fold them into bread or pizza dough.
• Use olive oil for sautéing pancakes or cooking waffles.