10 Healthiest Foods for Your Heart in 10 Days: Day 4

My father knows how to barbeque.  Forget the gas grill; he is old school charcoal in the Weber, and my mom's mother was so impressed with his skills that she passed down her famous basting sauce not to her two sons but her son-in-law.  Until this weekend, this recipe started with melting two sticks of butter, but Saturday, olive oil hit the pan to the rave reviews of our unsuspecting diners.

With the story above and other situations where olive oil is elected over butter, one has to question whether the greater gain to heart health came from losing the butter or gaining the olive oil.  Research has pointed to olive oil itself not being responsible for lowering LDL (bad cholesterol), as much as the removal of butter or other animal-based fats, which are high in cholesterol and saturated fat.   In contrast, olive oil, which is plant based, contains monounsaturated fatty acids, which though considered a healthy dietary fat, is still high in calories, so to benefit from olive oil it must be used in limited quantities (about two tablespoons per day) and as a replacement for other fats, not as an addition to them.

Frequently, one hears of "extra virgin" olive oil, which is the highest quality of olive oil and comes from the first pressing of the olive within a day of harvest.  Extra virgin olive oil (EVOO) may have the greatest health benefits, as it has greater anti-inflammatory properties than oil from subsequent presses, which may work to lower inflammatory markers in the blood, which when chronically raised may contribute to the development of heart disease. 
Adding olive oil to your diet is less about new ideas and recipes as it is a call to review your diet and find opportunities for substitution.  Sautéing?  Start with olive oil.  Like bread with butter with dinner?  Drizzle whole wheat bread with olive oil and herbs and then toast.  Baking vegetables?  Substitute olive oil for butter and see if your family notices.  Making a salad dressing?  Use olive oil, but only use about 30-40% of the called-for amount.  Topping your baked potato?  Use nothing!  Most loaded potatoes have plenty of fat between cheese and Greek yogurt (no sour cream here!), so skip butter and olive oil.
If you are looking for a good-for-your food that incorporates olive oil, if not celebrates it, seek out hummus.  There are many great brands and finding a favorite is a matter of taste, as it can range from mild, which may appeal to children, to bold.  If you live in Atlanta, Mediterranean Grill has my favorite hummus, but children prefer the mild hummus found on the hummus sandwich at Falafel King.  I also recently discovered Whole Foods' Zesty Garlic Hummus, which my son and I both loved on a whole wheat bagel with slices of cucumber.
If you feel really bold [and have no social engagements], try my favorite Dragon Breath Pasta, which is flavored only by the perfect, two tablespoon serving of garlic, a huge serving of raw garlic, and a pinch of basil. 

Always remember that fresh olive oil has a better taste and more health benefits, so before purchasing a quality olive oil, check for a date on the package, which should be no older than one year, and store all olive oils in a cool, dark place.  Use olive oil within six months of opening, but, if properly stored, it can last for up to a year.  Want more information on storing olive oil?  Check out this article.