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Small changes. Big impact on long-term health.
Extra virgin olive oil (EVOO) isn’t just a culinary choice - it’s one of the most studied foods in the world for health and longevity. Replacing less healthy fats with olive oil is a simple, evidence-backed upgrade you can make every day.
Below are easy, like-for-like swaps with quantities -no complicated math required, plus the science behind why they matter - explained simply.
Upgrade your fats without changing how you cook
Extra virgin olive oil (EVOO) is rich in polyphenols and monounsaturated fats, which are strongly linked to heart health, reduced inflammation, metabolic health, and longevity.
Best for: sautéing, roasting, baking, finishing dishes
How to swap
Tip:
For baking, olive oil works beautifully in cakes, breads, brownies, and savoury bakes.
Why it’s better (the science, simply):
Butter is high in saturated fat, which in excess is linked to increased cardiovascular risk. Olive oil is rich in monounsaturated fats and polyphenols - compounds shown to reduce inflammation and support heart health.
🧠 Evidence highlight:
Large population studies consistently show lower rates of heart disease when saturated fats are replaced with olive oil rather than carbohydrates or processed oils.
(Sunflower, rapeseed, corn, soybean, “vegetable oil”)
How to swap
1 tbsp seed oil → 1 tbsp olive oil (1:1)
Tip:
Use olive oil for shallow frying, oven roasting, and dressings - yes, it’s heat-stable (especially when properly filtered and not chemically refined) and suitable for cooking.
Why it’s better:
Many seed oils are highly refined and stripped of protective compounds. Extra virgin olive oil is mechanically extracted and naturally rich in antioxidants that protect fats from oxidation - even during cooking.
🔥 Yes, you can cook with it:
Studies show extra virgin olive oil is heat-stable and produces fewer harmful compounds when heated compared to many refined seed oils.
Best for: toast, vegetables, grains, pasta
How to swap
1 tbsp margarine → 1 tbsp olive oil
Why it’s better:
Margarines are ultra-processed foods. Olive oil is a whole food with thousands of years of use and modern clinical evidence to match.
💡 Easy upgrade:
Drizzle olive oil on toast with sea salt, tomato, or honey - simple, satisfying, delicious and nourishing.
Best for: everyday cooking
How to swap
1 tbsp coconut oil → 1 tbsp olive oil
Why it’s better:
Coconut oil is very high in saturated fat. Olive oil has been repeatedly associated with lower risk of cardiovascular disease and all-cause mortality.
🥥 When coconut oil still makes sense:
Use it occasionally when you want the flavour - not as your daily default.
Instead of creamy or bottled dressings
How to swap
Bottled dressing → 1–2 tbsp olive oil + lemon juice or vinegar
Why it’s better:
Olive oil helps your body absorb fat-soluble vitamins (A, D, E, K) from vegetables, while avoiding added sugars and preservatives found in most dressings.
Landmark Mediterranean diet studies suggest:
👉 2–4 tablespoons of extra virgin olive oil per day
This level of intake is associated with:
Reduced risk of heart disease
Lower inflammation markers
Improved metabolic health
Increased longevity
This isn’t about adding more calories - it’s about choosing better fats.
(Written for curious humans, not academics)
PREDIMED Study (New England Journal of Medicine):
A Mediterranean diet supplemented with extra virgin olive oil significantly reduced cardiovascular events.
Harvard T.H. Chan School of Public Health:
Replacing butter and margarine with olive oil is associated with lower mortality from cardiovascular disease and cancer.
Journal of the American College of Cardiology (2022):
Higher olive oil intake linked to reduced risk of death from cardiovascular and neurodegenerative diseases.
If you change just one thing in your kitchen, make it this:
➡️ Replace processed and saturated fats with high-quality extra virgin olive oil.
It’s one of the most research-backed, affordable, and enjoyable health upgrades you can make - and one that supports traditional farming and sustainable food systems at the same time.
