Extra virgin olive oil is the most studied cooking fat in clinical research — the foundation of the Mediterranean diet that shows 30%+ reduction in cardiovascular events in landmark trials. Oleocanthal (responsible for the throat burn of good EVOO) has anti-inflammatory properties comparable to ibuprofen.
Available everywhere. Costco EVOO is high quality and cost-effective. Replace vegetable/canola oil entirely.
The PREDIMED trial (7,447 participants, 5 years): high-polyphenol EVOO reduced cardiovascular events by 30% and stroke by 33%. Oleocanthal is a natural COX-1/COX-2 inhibitor — the same mechanism as NSAIDs, but without the gastric side effects. The oleic acid (identical to avocado fat) reduces arterial inflammation. Replace inflammatory seed oils (soybean, canola, vegetable oil) with EVOO as the primary cooking fat.
Buy cold-pressed, extra virgin, in dark glass (not plastic). Use for low-to-medium heat cooking, salad dressings, and finishing dishes. The EVOO that burns your throat is highest in polyphenols. Smoke point of EVOO (~375-400F) is sufficient for most cooking. Do not deep fry in EVOO.
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