The health benefits of olive oil have been widely publicized over recent years. Studies indicate that people in countries where large amounts of olive oil are consumed like Greece, Italy and Spain have a lower risk of heart disease and breast cancer than their western counterparts. Those who live in these areas generally eat what is known as a Mediterranean Diet where olive oil is the main source of fat, there is an emphasis on vegetables, whole grains and fruits and meat is eaten sparingly.

So what makes olive oil so special? Olive oil lowers LDL cholesterol, the “bad” cholesterol in our bodies and is considered heart healthy because it is an unsaturated fat. Extra virgin or virgin olive oils are best because they are processed the least, maintaining more of the super antioxidants that promote health.

Sure olive oil is a better choice than most fats including butter and tropical oils like palm and coconut which are all high in saturated fat, but olive oil is still a calorie-dense food. The following are a few to trim the amount of olive oil you use so you don’t derail your healthful eating and weight loss progress.

Cooking Spray
Cooking spray is a great lubricant, keeping your food from sticking to the pan while providing fewer calories than a tablespoon of oil. The thin, even layer allows you to use less fat and save on those calories; most sprays have little to zero calories per serving.

Cooking sprays usually made with oil, an emulsifier called lecithin (naturally occurring group of fats that can be found in plant and animal cells and is frequently obtained from common egg yolks and soybeans), a propellant such as a grain alcohol and gas or carbon dioxide.

You can now find cooking spray in a variety of flavors and there are even brands that use organic ingredients.


Vegetable or Chicken Stock
Steaming your favorite vegetables is a great way to lose the fat usually used during preparation and maintain the most nutrients, but eating your veggies doesn’t mean you have to sacrifice flavor. Instead of sautéing your zucchini, spinach, broccoli or Brussels sprouts in olive oil or other fat, try doing a quick steam in some flavorful stock. Pour about an inch of homemade or store-bought low-sodium stock in a skillet, add your vegetables and cover with a lid and steam until tender. Drain and serve, or keep some of the stock and serve with a whole grain rice or quinoa.

Use less
This advice seems pretty simple and straight forward, but have you ever started cooking and very quickly had to add more oil because it has either burned off or been absorbed by the food in the pan? Start with a little water in your pan first and then add some olive oil after your vegetables have had a chance to cook for a minute. Also be sure to never free pour from a bottle. Instead measure out a teaspoon before adding it to your pan or salad. Try finishing your dishes with a small drizzle of a flavorful oil such as peanut or sesame oil instead of preparing the entire meal in it. Then top it off with some fresh herbs.