Replace saturated and trans fats with monounsaturated fats,
such as olive oil.
Those who follow the Mediterranean diet tend to use olive oil quite freely, though it may sound strange for any type of diet to be heavily advocating the consumption of oil.
It turns out there are many health benefits of olive oil, starting with
the fact that it does not clog the arteries and lead to heart attack,
stroke, and disease the way other fats do.
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The easiest way to tell a monounsaturated fat from the more unhealthy fats is to put it into the fridge.
Monounsaturated fats will be liquid while at room temperature but will turn toward a solid when chilled.
The biggest difference between olive oil and saturated and trans fats is
the molecular structure of the oils, yet that difference is huge when
it comes to what happens inside your body.
While saturated fats have been proven to cling to the lining of your arteries and create a blockage that could lead to a heart attack or stroke, olive oil moves through the body smoother and do not clog the arteries.
It is also used by the body for nutritional and functioning purposes much easier than other types of fats.
The overall difference is that olive oil has a positive influence on your health, while saturated fats only offer negative consequences.
Although olive oil is the most potent source of monounsaturated fats, you can also get this type of healthy fat from many nuts and seeds.
The health benefits of olive oil are numerous.
It is very rich in antioxidants which can help prevent signs of aging and keep you more youthful as you age.
Antioxidants can also help keep the body clear of toxins and help cells repair themselves properly.
Its health benefits also extend to your heart.
While saturated fats can contribute to heart disease, monounsat. fats can help prevent it.
It can also help balance cholesterol levels.
The quality of olive oil is determined on the basis of acidity:
The healthiest and nutritionally the richest is an extra virgin olive oil.
It should be stored in a cool place in dark bottles (preferably
from glass, not plastic) or in dark places, at a temperature of around
14° C (it crystallizes at low temperature).
Low content of polyunsaturated fatty acids makes it resistant to high temperatures. Therefore, it is perfect for cooking and frying.
However, compared to saturated fats, unsaturated fats are more likely to spoil more rapidly, so olive oil has to be consumed within two years.
You don't have to give up oil completely to be healthy (and you shouldn't!)
What you do have to do is replace saturated and trans fats that you typically consume with much healthier olive oil.
This allows you to have that oily texture in your food and the delicious taste without clogging your arteries, gaining tons of weight, and facing other health problems that come with saturated fats.
Essentially, this means you are replacing animal oils with natural plant based oils.
Saturated fats are packed into meat and other animal foods while the lighter monounsaturated fats such as olive oil tend to be much healthier. Making a simple switch is the easiest way to bring healthier monounsaturated fats into your lifestyle.
That said, too much fat of any variety is not a good thing for your body.
The Mediterranean diet advocates free use of olive oil because of its many health benefits, but moderation and a combination of a wide variety of foods is always best for your body in the long run.
So, use it to flavor food and give a nice texture to your meals.
Olive oil is also very good for skin. It prevents skin dryness and enables fast healing of wounds.
Old olive tree, Island of Pag, Croatia