Olive oil is one option for including unsaturated fats in a varied eating pattern. Canada's Food Guide recommends choosing foods with healthy fats in place of foods containing mostly saturated fats.
Use it in everyday cooking
Try olive oil in a vegetable dressing, on bread with tomato, or as an ingredient in hummus and gazpacho. Choose the amount and flavour that suit the meal.
Choose by purpose
Compare extra virgin olive oils by variety, origin, bottle size and the information on the current label. A mild oil and a more pronounced oil can work differently in a dressing or as a finishing ingredient.
Keep claims in perspective
A bottle of olive oil is a food, not a treatment. This guide does not promise that olive oil prevents cancer, reverses aging or treats inflammatory conditions. Its place in a meal should be considered alongside the rest of your eating pattern.
Store and use your bottle
Follow the label and keep the bottle closed and away from heat and strong light. Choose a format you will use regularly rather than buying only on bottle size.
Reference: Canada's Food Guide: choosing healthy fats.
Related guides and recipes
Explore current options: Extra virgin Olive Oil.