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Top Benefits of Olive Oil in Cooking

Olive oil, often called liquid gold, is one of the healthiest and most versatile oils you can use in your kitchen. Packed with nutrients and antioxidants, it not only enhances the flavor of your meals but also provides powerful health benefits.

In this guide, we’ll cover the top health benefits of olive oil, explain the different types of olive oils, and help you decide which olive oil is best for cooking.

Health Benefits of Olive Oil in Cooking

1. Supports Heart Health

Olive oil is rich in monounsaturated fats, especially oleic acid, which helps lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Regular use may reduce the risk of heart disease and high blood pressure.

2. Rich in Antioxidants

High-quality olive oils—especially extra virgin—are packed with polyphenols and vitamin E, which protect your cells from oxidative stress and promote healthy aging.

3. Reduces Inflammation

Olive oil contains compounds with anti-inflammatory effects, which may help ease arthritis symptoms and lower the risk of chronic diseases.

4. Boosts Brain Health

Studies suggest olive oil can support memory, reduce cognitive decline, and protect against neurodegenerative conditions.

5. Improves Nutrient Absorption

Fat-soluble vitamins (A, D, E, K) are absorbed better when eaten with healthy fats like olive oil. Drizzling olive oil over vegetables makes them more nutritious.

6. Enhances Flavor Naturally

From fruity to peppery, olive oil adds depth and complexity to recipes—whether you’re sautéing, baking, or finishing a dish with a drizzle.

Different Types of Olive Oil and Their Uses

1. Extra Virgin Olive Oil (EVOO)

• Best for: salad dressings, drizzling, dips, and low-to-medium heat cooking

• Flavor: fruity, bold, sometimes peppery
  La Tourangelle offers several rich flavored oils, including Extra Virgin Olive Oil, as well as Avocado
  
  

2. Virgin Olive Oil

• Best for: roasting, marinades, sauces, everyday stovetop cooking

• Flavor: milder than extra virgin
  
  

3. Pure or Regular Olive Oil

• Best for: frying, stir-fries, sautéing, high-heat cooking

• Flavor: light and subtle
  
  

4. Light Olive Oil

• Best for: baking, grilling, roasting at high heat

• Flavor: very mild, almost neutral
  
  

5. Infused Olive Oils

• Best for: pizzas, pasta, bread dipping, quick flavor boosts

• Flavor: varies (garlic, rosemary, chili, lemon, etc.)
  Basso 1904 Infused Extra Virgin Olive Oil Gift Box available on Amazon
  
  

Which Olive Oil Is Best for Cooking?

• Extra virgin olive oil → best for dressings, dips, and finishing dishes.

• Regular or light olive oil → best for frying, roasting, and baking.

• Infused olive oils → best for adding instant gourmet flavor.
  
  

Cooking with olive oil is one of the simplest ways to boost both flavor and nutrition in your meals. With its heart-protective properties, antioxidant power, and culinary versatility, olive oil deserves a permanent place in your kitchen.

By learning the different types of olive oils and their best uses, you can make the most of this healthy and delicious staple every day.

Tip: We always buy our olive oil in dark glass jars or cans. We try to avoid plastic bottles and definitely clear bottles.

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