If you’re struggling with making healthy changes in your diet to higher ratios of minimally processed foods, there’s no better way to do it than to start small, easy and delicious.

One simple change you can make right now: Choosing a minimally processed olive oil when you’re preparing salads or marinating meats on the grill. Although any form of olive oil is good, extra virgin olive oil is the most ideal and the closest to a pressing of fresh oil.

Unlike other oils, extra virgin olive oil is produced without heating, a huge reason why drizzling it on a salad is so good for you rather than butter (manufactured from processing milk).

Here’s a rundown on some of the delicious benefits you’ll receive from extra virgin olive oil:

Number 1: Extra virgin olive oil is rich in plant-based chemicals that help your body better manage inflammation. For example, research has shown how oleic acid — the most prominent fatty acid in olive oil — may reduce levels of inflammatory markers such as C-reactive protein.

Number 2: Chemicals in extra virgin olive oil like oleocanthal have been linked lowering your cancer risks by stimulating the death of cancer cells.

Number 3: The unique chemical makeup of extra virgin olive oil can do a lot of good in protecting your heart by helping your body better manage the health of your blood vessels and even lower your blood pressure.

Number 4: On the cooking side, extra virgin olive oil is versatile, meaning you can use it rather than canola, vegetable or coconut oils for most recipes.

Speaking of cooking with health in mind…

A Bonus Recipe From the CHEK Kitchen

Need some zing in your salad? Try this delicious salad dressing recipe that features extra virgin olive oil!


  • ½ cup of extra virgin organic olive oil
  • 1/3 cup of organic apple cider vinegar
  • 1 teaspoon of organic Dijon mustard
  • 1 teaspoon of organic Italian herbs
  • ½ teaspoon of organic garlic powder, or 2 cloves of fresh garlic, finely minced
  • The freshly, squeezed juice from half of a lemon.
  • A pinch of Celtic Sea salt
  • Freshly ground pepper to taste


Step 1: Add all ingredients except the extra virgin olive oil, salt and pepper, then whisk to combine them.

Step 2: Take 1-2 minutes to drizzle the oil very slowly into the mixture while whisking.

Step 3: Taste, then season with salt and pepper, or…

Step 4: Combine all ingredients in a mason jar, close the jar then shake it vigorously.

Step 5: Store your dressing in the refrigerator between meals. Before you use this delicious salad dressing concoction, leave it at room temperature for 5-10 minutes to allow the oil to liquify.

Love and chi,

Paul (and Penny)

P.S. Looking for a better extra-virgin olive oil? Check out Paleovalley’s Polyphenol-Dense Organic Extra Virgin Olive Oil and save 15 percent at this web address on your first purchase at checkout.




Cleveland Clinic