Did you know eating EVOO before dinner can help you lose weight?

Dr. Oz says this easy, yet powerful, combination will reduce the amount of food you’ll eat at dinner and keep your fuller for longer amounts of time. “Dinner’s our big meal where we make most of our mistakes,” he says. These mistakes can lead to serious consequences, like heart attack or diabetes. Eating whole wheat bread and olive oil can reduce your risk for both, Dr. Oz says. “And you’ll probably lose weight to boot.”

Researchers have demonstrated the various health benefits of Extra Virgin Olive Oil (EVOO) in both clinical and experimental studies. The fatty acid composition of Extra Virgin Olive Oil is, on average: 75% monounsaturates, 13% polyunsaturates and 12% saturates on average. Monounsaturated fat is the preferred type of fat that is a necessary part of a balanced diet. Extra Virgin Olive oil lowers total blood cholesterol and LDL (“bad”) cholesterol while it raises HDL (“good”) cholesterol. HDL is known as the healthier type of cholesterol. After cholesterol is used by the cells, it is transported by the HDLs to the liver, where it is eliminated through the bile ducts, whereas the LDLs transport it to the cells and fatty tissue. .

The role of Extra Virgin Olive Oil in the prevention of cardiovascular diseases has been demonstrated and supported by the findings of epidemiological studies carried out on populations with different dietary habits, particularly regarding fats. These studies reported lower rates of cardiovascular and coronary heart diseases amongst the populations of regions where olive oil is a staple of the traditional diet. Extra Virgin Olive Oil is one of the main components of the Mediterranean Diet which generally consists of sensible, savory portions and slower, more enjoyable eating. This diet is also rich in fruits, vegetables, grains, and small amounts of meat.

Further findings of these types of population studies show that consumption of Extra Virgin Olive Oil as the main source of fat lowers blood pressure levels and risk of becoming obese. Other research has shown that an Extra Virgin Olive Oil diet improves the insulin-resistance of non-insulin-dependent diabetics more than a diet that consists of larger amounts of carbohydrates.

Extra Virgin Olive Oil is rich in natural antioxidants: alpha-tocopherol and phenolic compounds. Extra Virgin Olive Oil is also known to have a protective, toning effect on the skin, thanks to its high vitamin E content, which is why it is recommended for preventing skin lesions. Vitamin E is a fat-soluable antioxidant vitamin involved in the metabolism of all cells. It effectively helps maintain Vitamin A and Essential Fatty Acids from oxidation in the cells and prevents the breakdown of body tissues. Results also show the polyphenols in Extra Virgin Olive Oil have the highest level of radical scavengers, which fight the free radicals in skin damage.

It has additionally been demonstrated that the consumption of Extra Virgin Olive Oil strengthens the immune system against external attack caused by microorganisms such as bacteria or viruses. The polyphnols in Extra Virgin Olive Oil have been proven to inhibit or delay the rate of growth of bacteria such as Salmonella, Cholera, Staphylcoccus, Pseudomonas, and Influenza. Some researchers claim that Extra Virgin Olive Oil may play an effective role in preventing cell degeneration although further research is needed to be able to substantiate such hypotheses.

Oleic acid, the main type of acid found in olive oils, have proven to be effective in the prevention of gallstones and in the development of the nervous system and bone mineralization. It has been found to have a protective effect against certain cancers (breast, prostate, colon, and endometrial).

Omega 3’s, another element within Extra Virgin Olive Oil, helps keep membranes flexible, and thereby able to allow nutrients in and keep waste out of the cells more effectively. Omega 3’s have also been proven to help prevent stroke and heart attacks.

Coenzyme Q10 is an antioxidant found in Extra Virgin Olive Oil that has demonstrated the ability to help fight cancer. This antioxidant is also known to stimulate heart muscles, the immune system, and the efficient use of oxygen.

Extra Virgin Olive Oil is one of the few oils that can be eaten without chemical processing. Fresh pressed Extra Virgin Olive Oil can be eaten immediately and retains the natural flavors, vitamin, minerals, antioxidants, and other healthy products of the ripe olive fruit. The fresh pressing and lack of processing contributes to the various health benefits.

According to the United States Department of Agriculture, one tablespoon of Olive Oil contains approximately 119 calories, 0g Carbohydrates and 0g Sodium.

As for the health benefits of balsamic vinegar, most vinegar contains insignificant amounts of some or all of the nutrients that nutritional labeling requires. Most vinegar has less than 3 calories per tablespoon and no fat.

Check out the article below for useful tips on shopping for quality olive oils.

And here’s the direct link to MSN if you choose to view the article’s home page.

Everything you need to know to choose the healthiest, tastiest oil

By Sylvia Geiger, M.S., R.D. & Carolyn Malcoun, EatingWell.com

There are lots of good reasons to stock your pantry with olive oil. Long the most commonly used oil in the Mediterranean (as much as 25 to 40 percent of calories consumed in this region come from olive oil), extra-virgin olive oil’s healthful properties come from rich levels of monounsaturated fat, which promote “good” cholesterol, as well as abundant polyphenols, powerful antioxidants that may help prevent cardiovascular disease and lower blood pressure.

But when confronted with dozens of olive oils at the grocery store, labeled with terms like “cold-pressed” and “unfiltered” on their labels—and priced from $5 to $50, what’s a quality-minded, health-conscious grocery shopper to do?

What the Labels Mean

• Extra-virgin and virgin olive oils are processed by crushing olives into a mash, which is pressed to extract the oil (this is called the first press) without the use of heat (called cold pressing). Extra-virgin oils are of higher quality, as the olives used to make them are processed within 24 hours of picking—the longer olives go between picking and processing, the higher their free fatty acid content (extra-virgin olive oil can have up to 0.8 percent, virgin oils 2 percent). Extra-virgin oils also have more polyphenols than virgin oils.

• Oils can be filtered—or not. Unfiltered oils have tiny particles of olive flesh in them, which reduces shelf life, and may appear cloudy if those particles haven’t settled at the bottom of the bottle.

• Pure olive oil or simply olive oil are below extra-virgin and virgin standards and are heavily processed to remove off flavors and aromas. Though the oil still is a source of monounsaturated fat, its been stripped of healthful polyphenols.

• “Light,” “lite” and “extra-light” are purely marketing terms used on highly refined oils that refer to mild flavor and/or color, not reduced calorie content.

• “Product of Italy” means the oil was processed in Italy, not necessarily that the olives were grown there.

• You can find oils that use solely Italian olives—or olives from Greece or California. Often made from olives from single estates or particular growing regions, these high-quality artisan oils have more distinct flavors—and are more expensive. When seeking out these oils, look for seals and designations as helpful indications of quality. Denominazione d’Origine Protetta (DOP) in Italy, Appellation d’Origine Contrôlée (AOC) in France and Denomination of Origin (DOP) throughout the European Union (EU) identify products produced, processed and prepared in regions known for expertise in that particular product. The California Olive Oil Council (COOC) and International Olive Council (IOC) certify and give their mark to quality extra-virgin olives oils, from California and the EU respectively, based on taste and quality.

General Shopping Tips

• Light exposure causes the oil to become rancid and lose its healthful properties—buy extra-virgin olive oil in dark glass bottles and metal cans and store it in a cool, dark place.

• Bottling and/or expiration dates provide guidance on how long the oil will keep.

• The color of the oil doesn’t indicate its quality—rather the variety and ripeness of olives used to make it.

The Smoke Point Controversy

You might have heard that you can’t cook with extra-virgin olive oil because it breaks down when heated, creating harmful substances and destroying its beneficial properties. But all oils break down when they are heated to their smoke point or reheated repeatedly. However, an oil’s smoke point is really a temperature range (olive oil’s is between 365-420°F), not an absolute number because many factors affect the chemical properties of oil. You can safely and healthfully cook with any oil by not heating it until it’s smoking—to get your oil hot enough to cook with, just heat it until it shimmers.