Olive oil has a number of health benefits and is high in monounsaturated fats, which help keep the pressure low and protect the heart from heart disease and stroke. Olive oil also has strong anti-inflammatory properties and antioxidants, which reduce the symptoms of inflammatory diseases such as asthma and arthritis, as well as prevention of cancer and slow the signs of aging. Here are some tips to help you add olive oil to your diet, so you can enjoy these health benefits for you.

1) Change is the name of the game

Do not you want to start indiscriminately adding fat to your diet because fats, whether healthy or unhealthy, they are still fats, and if you eat too much of them, you will end up gaining weight. Add olive oil to your diet safely using as a substitute for butter, margarine, vegetable oil and other cooking oils that contain high amounts of saturated fats. Increase consumption of olive oil, decreasing consumption of red meat, dairy and other foods that contain high amounts of saturated fats. Make sure that the fats in the diet are mostly healthy monounsaturated fats (found in olive oil) and polyunsaturated fats maintain healthy-trans and saturated fats to a minimum.

You can substitute olive oil for butter and margarine in a ratio of 3 to 4. So, if you would normally use one cup of margarine or butter in a recipe, use the cup 3/4 of olive oil instead. Use olive oil for frying and brushing on the meat before cooking instead of butter. Most people use virgin or light olive oil (made by squeezing the second and third of the olives) for cooking and frying as good resistance to heat, does not have a strong flavor oil, and are more economical of extra virgin olive oil, which is the highest quality available.

2) Use olive oil on bread instead of butter

Olive oil makes a tasty sauce for dipping freshly baked bread. You can combine your favorite spices, like pepper and basil, olive oil, and some people prefer the addition of balsamic vinegar or raspberry as well. Use the extra virgin olive oil for this purpose-is done by first pressing of the olives and has a stronger olive flavor. It also has the highest concentration of antioxidants, polyphenols and phytonutrients, so that will provide most health benefits. The deeper and darker the color of olive oil, the stronger the flavor of olive oil.

3) Add olive oil in salad dressings

Many people use olive oil as a base for vinaigrette dressings, which can be made with mustard, salt, sugar, pepper and other spices and balsamic vinegar or raspberry. Vinaigrette dressing makes a healthy salad.

You can also use olive oil to make homemade mayonnaise. Use two egg yolks, three tablespoons of lemon juice and a cup of olive oil. Season your mayonnaise to taste with salt and pepper.