Olive Oil
A heart-healthy fat that is very low in sodium and rich in monounsaturated fats, making it a recommended cooking fat for DASH diet meals.
Nutritional Information
Calories 124 per 1 tablespoon (14g)
Sodium 0mg per 1 tablespoon (14g)
Potassium 0mg per 1 tablespoon (14g)
Fiber 0g per 1 tablespoon (14g)
Introduction
Olive oil is a heart-healthy fat that is very low in sodium and rich in monounsaturated fats,
making it a recommended cooking fat for DASH diet meals. Use it in moderation due to its calorie
density, but it provides a flavorful and heart-healthy option for cooking, dressings, and
finishing dishes.
Health Benefits
- Naturally very low in sodium
- Provides healthy monounsaturated fats
- Part of heart-healthy eating patterns
- Contains vitamin E
- Can be used in moderation as part of DASH diet
Preparation & Cooking
Olive oil can be used for cooking at moderate temperatures, as a base for salad dressings,
drizzled over finished dishes, or in marinades. Extra virgin olive oil is best for finishing
dishes and dressings where its flavor shines, while regular olive oil works well for higher
heat cooking. Use in moderation—a little goes a long way for flavor. Olive oil adds richness
and flavor to vegetables, grains, and proteins.
Storage
Olive oil should be stored in a cool, dark place and kept tightly sealed to protect it from
light, heat, and air. Unopened bottles can be stored for up to 2 years. Once opened, use within
6 months for best quality. Store away from heat sources like the stove. Extra virgin olive oil
is best stored in a dark bottle to protect it from light.
Cooking Tips
- Extra virgin olive oil offers best flavor for finishing and dressings
- Look for cold-pressed varieties when possible
- Check for harvest date if available for freshness
- Store in dark bottle to protect from light
- Buy in sizes you'll use within 6 months of opening