Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in processed foods and restaurant cooking, they may not be the best choices for health. Here are preferred oils, along with their benefits.

Extra Virgin Olive Oil (EVOO) – The Gold Standard

• Rich in Monounsaturated Fats: These heart-healthy fats help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
• Packed with Antioxidants: Contains polyphenols that reduce inflammation, support brain function, and may lower the risk of chronic diseases.
• Stable for Cooking: Though not suited for extremely high heat, EVOO is great for sautéing, roasting, and finishing dishes.

When choosing olive oil, opting for extra virgin olive oil can offer greater health benefits than refined varieties. 

EVOO preserves valuable antioxidants and bioactive compounds naturally found in olives, while refined olive oil undergoes processing that strips away many of these beneficial nutrients.

To ensure you’re getting a high-quality product, always check labels and ingredient lists carefully. Some oils labeled as “extra virgin” may be diluted with refined oils, reducing their purity, nutritional value, and cost.

I look for EVOO that is from a single country. For example, my current bottle was produced and bottled in Greece.

Avocado Oil – A Heat-Resistant Powerhouse

• High Smoke Point: Can withstand high heat (up to 500°F), making it ideal for searing and grilling.
• Monounsaturated Fat Dominance: Like EVOO, it supports heart health and reduces inflammation.
• Contains Lutein: This antioxidant benefits eye health.

Walnut Oil – A Nutrient-Dense Finishing Oil

• Rich in Omega-3s: Supports brain health and reduces inflammation.
• Adds a Subtle Nutty Flavor: Ideal for salad dressings, drizzling over roasted vegetables, or mixing into dips.
• Best Used Cold: Since it has a lower smoke point, it’s not recommended for cooking. Additionally, most walnut oils can only be kept for 1–2 months in a cool, dry place after being opened before going rancid.

To extend the life of my oils, I store them in the refrigerator, keeping a small bottle at room temperature that has not solidified.

Why to Avoid Most Seed/Vegetable Oils

• Highly Processed: Often extracted with chemical solvents and refined using high heat, which strips away nutrients.
• High in Omega-6 Fatty Acids: While omega-6 fats are essential, excessive consumption (common in processed foods) can lead to chronic inflammation.
• Lower Stability: Prone to oxidation when exposed to heat, leading to the formation of harmful free radicals.

Choosing the right cooking oil can make a big difference in both flavor and health. Extra virgin olive oil, avocado oil, and walnut oil stand out as nutrient-rich options that support well-being while enhancing your meals. Whether you’re drizzling, sautéing, or even baking, making the switch to healthier oils is a simple way to upgrade your kitchen—and your health. 

Empowered Health Through Every Stage
Menopause is a natural transition, but that doesn’t mean you have to navigate it alone. As a certified Menopause Coaching Specialist, I provide personalized guidance to help women in all phases of menopause manage symptoms, optimize nutrition, and feel their best at every stage. Whether you (or a loved one) are struggling with energy levels, weight changes, or hormonal shifts, I’m here to support you with practical, science-backed strategies. Let me know if I can help.

Sending love,
Health Coach Carol

“If my cuisine were to be defined by just one taste, it would be that of subtle, aromatic, extra virgin olive oil.” —Alain Ducasse