O2 Fitness Food of the Week: Olive Oil

Nov 18, 2013

Olive Oil, although high in fat, is considered healthy. The primary type of fat found in olive oil is monounsaturated fatty acids (MUFAs).

A diet containing mostly of unsaturated fats, like MUFAs and PUFAs (polyunsaturated fats), instead of saturated and trans fats may help lower total cholesterol and lower your risk of heart disease.  MUFAs may also help individuals with type 2 diabetes by improving insulin levels and helping to control blood sugar.

Tip: For high-heat cooking, use plain or light olive oil. Reserve the extra virgin olive oil for no-cook finishes such as salads or to drizzle over an appetizer or entree right before serving.


Homemade Balsamic Vinaigrette Dressing


  • ¼ cup balsamic vinegar
  • 1 tablespoon dijon mustard
  • ½ teaspoon dried marjoram (or oregano)
  • ½ teaspoon dried basil
  • ¾ cup extra virgin olive oil


  • Combine all ingredients except olive oil in a jar. Stir well with a fork.
  • Add olive oil, cover tightly, and shake well until combined. You can also use a blender and drizzle the oil in slowly while it is running.
  • Serve over a salad or use to marinate meats or vegetables.

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