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Which fat is the healthiest? Why extra virgin olive oil is the best choice
For many years, fat was seen as one of the greatest enemies of health. Today we know that this idea is too simplistic: not all fats are the same , and some are essential for the proper functioning of the body.
That's why more and more people are asking themselves a key question: what is the healthiest fat for humans?
Current scientific evidence clearly points to one answer: monounsaturated fats , especially those present in extra virgin olive oil (EVOO) , occupy a central place within a balanced diet.
In this article we explain what science says, what differentiates EVOO from other fats, and why an organic extra virgin olive oil represents one of the healthiest and most complete options from both a nutritional and gastronomic point of view.
Types of fat: understanding the difference is key
To answer this question properly, we must first distinguish the main types of fat present in our diet.
Saturated fats
Saturated fats are present in foods such as butter, some processed meats, and certain dairy products.
When consumed in excess and as part of an unbalanced diet, they have been associated with an increased risk of cardiovascular disease. Therefore, health organizations recommend moderating their consumption as part of a varied diet.
Trans fats
Trans fats are industrial fats present in many ultra-processed products.
They are the most harmful to cardiovascular health and the World Health Organization recommends reducing their consumption to practically zero.
Unsaturated fats
Here we find the most interesting fats from a nutritional point of view.
They are divided into:
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monounsaturated fats
-
polyunsaturated fats
Both can be part of a healthy diet. However, within this group, the monounsaturated fats in extra virgin olive oil stand out especially for their balance of health, stability, and culinary quality.
So, which is the healthiest fat?
Based on current scientific evidence, one of the best answers is: the healthiest fat is the monounsaturated fat present in extra virgin olive oil .
Because?
Because EVOO:
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helps maintain a healthy lipid profile
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It is part of the Mediterranean diet pattern
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It provides natural antioxidants such as polyphenols.
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It is associated with better cardiovascular health
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It offers excellent stability for daily consumption.
This makes extra virgin olive oil one of the most recommended fats both for consuming raw and for regular cooking.
Why extra virgin olive oil stands out from other fats
Extra virgin olive oil not only provides high-quality fat, but also retains valuable natural compounds that make a big difference compared to other refined fats or oils.
Rich in oleic acid
Extra virgin olive oil contains a high proportion of oleic acid , a monounsaturated fat especially valued within healthy dietary patterns.
Natural source of antioxidants
EVOO retains natural antioxidants such as vitamin E and polyphenols , compounds that help protect cells against oxidative stress.
An essential part of the Mediterranean diet
Extra virgin olive oil is one of the traditional cornerstones of the Mediterranean diet , internationally recognized as one of the healthiest eating patterns in the world.
What is the difference between refined oil and extra virgin olive oil?
Not all olive oils offer the same nutritional value.
- It is obtained solely through mechanical processes
- It does not go through chemical refining processes
- It better preserves its natural antioxidants.
- It maintains its authentic sensory profile.
In contrast, refined oils lose a significant portion of their bioactive compounds during industrial processes.
Therefore, when looking for the healthiest fat, it is not enough to choose "olive oil": it is advisable to choose extra virgin olive oil .
What does an organic extra virgin olive oil offer?
When the oil is also organic , the choice becomes even more logical.
An organic extra virgin olive oil comes from a crop that avoids synthetic pesticides and is committed to a more respectful relationship with the soil, the environment and the natural rhythm of the olive tree.
This not only adds value from an environmental perspective. It also connects with a more conscious approach to food, where health, origin, and quality go hand in hand.
In this context, a premium organic extra virgin olive oil represents much more than a healthy fat: it reflects a way of understanding gastronomy based on respect for the land and the product.
You can discover our organic extra virgin olive oil and to better understand a carefully crafted process from the very beginning.
What science says about olive oil and health
The relationship between extra virgin olive oil and health is supported by highly relevant scientific studies.
One of the best known is the PREDIMED trial, which linked the Mediterranean diet supplemented with extra virgin olive oil with better cardiovascular health.
Furthermore, the European Food Safety Authority (EFSA) has recognized that the polyphenols in olive oil contribute to the protection of blood lipids from oxidative damage when consumed in adequate amounts.
This reinforces the value of EVOO not only as a culinary ingredient, but as an active part of a balanced and high-quality diet.
Is extra virgin olive oil the best fat for cooking?
Yes, extra virgin olive oil is one of the best fats for cooking at home.
Thanks to its composition rich in oleic acid and natural antioxidants, EVOO:
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It exhibits good heat stability
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It withstands typical cooking temperatures well.
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It is more stable than many refined vegetable oils
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It retains its nutritional value better when used in moderate cooking.
Therefore, it can be used both raw and in everyday cooking, always within a normal and balanced use.
How to consume extra virgin olive oil to best take advantage of its benefits
Extra virgin olive oil has been part of the Mediterranean diet for centuries, and modern science supports its regular consumption.
Many studies place the usual intake at around 20 to 50 ml per day , an amount that can be easily divided into different meals.
Raw
When consumed raw, EVOO retains its aromatic richness and phenolic profile better.
It's an excellent option compared to:
- bread
- salads
- vegetables
- legumes
- fish
- finished dishes
At breakfast
Adding extra virgin olive oil to your breakfast, for example on toast with tomato, is a simple and traditional way to introduce healthy fats from the first thing in the morning.
In moderate cooking
EVOO can also be used in everyday cooking, maintaining good stability and providing flavor, balance and nutritional value.
What is important is not an isolated gesture, but its constant integration within a balanced eating pattern.
Premium extra virgin olive oil: when health and gastronomy go hand in hand
When we talk about a premium, organic and carefully produced EVOO , the choice goes far beyond nutrition.
A high-quality extra virgin olive oil provides:
- best sensory profile
- greater aromatic complexity
- consistency between health, flavor and origin
- a richer gastronomic experience
In this context is Finca Hostalets 1898 , an organic, signature EVOO project linked to the landscape, to respectful cultivation and to a way of understanding excellence from the origin.
You can discover our organic EVOO from Priorat in the online store .
Frequently asked questions about the healthiest fat
Which is the healthiest fat for humans?
Current scientific evidence places monounsaturated fats , especially those present in extra virgin olive oil , among the healthiest options within a balanced diet.
Is olive oil better than butter?
Within a healthy diet, extra virgin olive oil is often considered a better option due to its monounsaturated fat profile and its content of natural antioxidants.
Is it healthy to cook with extra virgin olive oil?
Yes. Extra virgin olive oil has good stability for regular home cooking and also provides nutritional value and flavor.
How much olive oil can you consume per day?
As a guideline, many studies place the usual consumption between 20 and 50 ml daily , within a balanced diet.
Conclusion
Current scientific evidence is clear: monounsaturated fats , especially those from extra virgin olive oil , are one of the best choices for human nutrition.
And when that oil is extra virgin, organic, artisanal and rich in natural compounds , we are not only talking about health, but also about gastronomic excellence.
Choosing the right fat is not just a nutritional decision. It's also a way of understanding the quality, origin, and respect for what we consume.
If you want to discover an oil made with this philosophy, visit our online store for organic extra virgin olive oil .
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Finca Hostalets is the perfect balance between tradition and nature. From the Montsant mountain range, we produce organic extra virgin olive oil with the same respect and patience as generations past. On this blog, we share stories, knowledge, and the essence of mountain farming.
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We are very pleased to have participated in the International Food, Beverage & Food Service Exhibition. The in-person event took place in Barcelona, at the Fira de Barcelona exhibition center. For those who have never been, Alimentaria is a leading international event and a must-attend for all professionals in the food, beverage and food service industry. The fair offers a unique platform to discover the latest trends, promote innovation and internationalization of the sector. Finca Hostalets was present with its own stand where we showcased our main products. We also offered a space for tastings and sampling.
The Olive Oil Bar
As part of the fair, visitors could access The Olive Oil Bar area. It was a space for self-guided tasting with the help of descriptive cards to discover some of the best extra virgin olive oils.
Organic Market & Trends
Within the fair, visitors could find an attractive and innovative organic food exhibition area sponsored by Veritas. As Finca Hostalets, a brand that has promoted organic farming for years, we were also present. In this area, various activities took place, such as a guided tour led by Alimentaria and FIAB for international buyers specializing in organic food.
We hope to be present again in 2023...
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Olive oil has been admired since ancient times thanks to its properties and benefits; for this same reason, it has spread across all continents of the planet.
According to data from the IOC-International Olive Council, there are seven countries that concentrate about 90% of the world's production, and Spain is in first place.
EVOO: liquid gold
Within the agri-food sector, the word " Premium " is often added to distinguish Extra Virgin Olive Oils and olive juices, but the acronym or abbreviation EVOO is becoming increasingly prevalent.
Extra virgin olive oil (EVOO) is the only oil in the world that can be consumed without undergoing a refining process. This is why it's called Liquid Gold , and as such, it has begun to be consumed like an exclusive liqueur or a high-priced wine. It's a luxury product that won't be stored in a kitchen cupboard, but rather where the finest liqueurs, single malt whiskies, brandies, or Imperial Premium Blends are kept.
Exclusivity and elegance
The EVOOs produced by Finca Hostalets 1898 are exclusive juices, generated from selected organically grown Arbequina olives to guarantee the sustainability of the ecosystem and produced following a rigorous and careful artisanal method, which allows for exceptional quality.
Finca Hostalets 1898 has been internationally recognized as one of the companies that produce a unique EVOO, allowing its customers to have an unparalleled product, worthy of the most demanding palates, and at the same time, a unique gift item.
Its unique flavor, multiple benefits, and the presentation of our glass bottles, designed to protect and preserve all its properties and natural color, make it an ideal gift for any occasion.
Its benefits
Thanks to the process highly committed to organic farming (certified by the CCPAE), based on the collection and harvesting of olives at their optimal point of ripeness, carried out in a 100% manual way, an unparalleled Arberquina olive juice is obtained, which stands out from the rest of the extra virgin olive oils.
How do we do it? With the campaign every October, at Finca Hostalets 1898 we use the milking system, which consists of combing the branches until the olives fall onto the nets, always taking care that they do not have any bruises and thus not damage the epicarp (the skin).
The olives will maintain their properties intact until they reach the Almazara (mill located on the estate itself where the oil is extracted).
According to José Seuma, CEO of Finca Hostalets 1898 and a passionate enthusiast of this business, “EVOO: is the fresh juice of a healthy olive, recently harvested from the tree. A nutritious and healthy contribution to our body.”
For this reason, the benefits of each olive are remarkable, as they help prevent cardiovascular disease, protect the brain from cognitive decline, strengthen the immune system, and benefit the skin, among other things. For more information, you can read the Consensus Report of the III International Congress on Virgin Olive Oil, Olive Groves and Health , https://www.mercacei.com/pdf/iii-declaracion-de-jaen.pdf.
Only EVOO retains all the healthy nutritional properties so that all the natural antioxidants are preserved in the best way.
Besides being delicious, it's important to always have one at home, and to know that the product we use is an original Extra Virgin Olive Oil.
When will you try it?
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Last Thursday, November 30th ROSEMARY transported his networking An experience reminiscent of Priorat, but in Barcelona. Thanks to a privileged location that makes it possible: IN STUDIO; distributor in Catalonia of SIEMATIC . The venue, featuring the latest innovations in high-end kitchens, hosted 25 exclusive guests by ROMERO.
Narcís and Lluisa, owners of IN STUDIO, conveyed to us in an almost fraternal way the philosophy of SIEMTATIC: apart from its elegance, quality and precision of manufacture, it offers internal values: enriching life with what one most desires and what brings joy to life.
Therefore, we traveled to Priorat, and were able to enjoy two unique products from that region: wine and olive oil.
The winery MELIS With its owner Javier López at the helm, he presented us with his spectacular wines, and we were able to taste several of his white and red wines, among which Melis, the flagship 2006 vintage, stood out. Priced at €140 per bottle, it is enjoying great success in markets such as the North American one, specifically in the states of Florida, California, and Colorado. He then invited us to visit his wineries to enjoy a unique wine tourism experience.
FINCA ELS HOSTALETS He presented us with the 2017 harvest of his extra virgin olive oil (EVOO) in a masterclass by José Seuma, who always captivates us. This time we were able to taste it with pa de coca amb tomaquet, A true luxury for our discerning palates. This time with a nod to At CASA SENDRA , listed as the best sausage in the world, we made a stop at the Cabacés estate in Priorat. Then we paired the excellent wines of Melis with the deli designed by Jaume and Xavi Planes PLANS Barcelona. As always, excellent and gargantuan!
I would also like to thank those who have supported me. MINI Barcelona Premium presented its new plug-in hybrid MINI COUNTRYMAN model, which amazed everyone with its near-silent idling. And to Akilla Noyana, wife and partner of DAVID DALMAU for lending a DALMAU, Teatro Andaluz, to decorate the store for a month at IN STUDIO.
Our guests enjoyed the ROMERO setting, characterized by an atmosphere of trust and a willingness to enhance their connections, and managed, as always, by Carles Tremoleda, Marketing/Commercial Director Israel Romero, CEO & Founder .
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ROMERO Premium Networking is organizing the presentation of BMW's new SUV at the Reial Cercle Artistic for a very exclusive audience.
On Thursday, November 23rd, we were finally able to fulfill our wish in Romero to organize an event in the incomparable setting of Reial Cercel Artístic , the Cercle, in the heart of Barcelona, in a true palace, the Pignatelli, with so many years of history behind it.
We chose this space because we wanted to unite, through culture, the resident Chinese community with the new venture of BMW: the third generation of the X3 .
And thanks to the ever-enormous generosity of the president of the Cercle, Don Josep Félix Bentz , like a magician, pulled a painting exhibition out of his hat, featuring works by no fewer than 17 Chinese artists. They had all come expressly from Beijing. The exhibition was aptly titled “From Beijing to Barcelona.”
BMW Barcelona Premium , keenly aware of the local Chinese community's affinity for the Bavarian brand, entrusted ROMERO with organizing the presentation for this community back in 2015. And of course, we couldn't let them down. To that end, we invited nearly fifty Chinese individuals from the most strategic social and business sectors of their community.
Led by the Mr. Lam Chuen Ping , President of the Union of Chinese Associations in Catalonia, and with new additions such as the General Manager in Spain of the company Lily , Eunice Ying , a fashion company with more than 700 stores in its country and which will soon open its first store in Europe, precisely in Barcelona.
As integrators of different societies residing in the city, we unite the Chinese community with an exclusive selection of ROMERO clients, both national and from other countries: Brazil, Russia, Azerbaijan, Armenia, Germany, New Zealand.
It was a relaxed and very ROMERO evening, meaning that the trust of many of those who were there makes everything easier when it comes to contacting and connecting. It's that simple.
To make it more enjoyable, we were able to enjoy the new features of CHOPARD for women and men, and of FINCA HOSTALETS , the Extra Virgin Olive Oil from José Seuma that delighted us with its freshly bottled harvest and convinced us with its indescribable flavor, and of course ROMERO's bet on BANEGA 1812, a 100% acorn-fed ham from Jabugo that was the gastronomic sensation of the afternoon-evening.
Thanks also to FINE & COUNTRY , SIEMATIC and LINKCHINA for their help in ensuring the event had the quality that the occasion deserved.
ROMERO Premium Networking is a leader in high-level networking in Barcelona. As a partner of BMW Barcelona Premium since 2015, it designs, plans, and implements the brand's national promotion, in addition to implementing a networking plan among ROMERO partners for BMW Barcelona Premium customers, to offer more and better added value, some of it very exclusive.
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The internationally renowned department store Harrods has once again invited Finca Hostalets to participate in one of its events. This time, it's the Christmas Food Halls Shopping Event , now in its fifth year, which offers its most loyal customers the largest showcase of food and beverage brands.
Next Thursday, December 8 , after closing to the general public, Harrods will open its food and beverage halls from 8:00 to 10:30 p.m. Visitors will enjoy an intimate and luxurious shopping experience accompanied by classic Christmas music and the opportunity to freely sample and explore the various premium products on offer.
Finca Hostalets, led by its owner José Seuma, travels to London to be present on such a special occasion and share the qualities of its Extra Virgin Olive Oil (EVOO) , produced organically in Riudoms, Tarragona.
Browse our product catalog and find your gift for the senses on our website.
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We had the honor of being invited to the private presentation of the new Unión Suiza collection in Barcelona.
A few months ago, Finca Hostalets contacted us to kindly invite us to offer a small tasting and presentation of our products during the welcome cocktail they would offer to their select guests at the presentation on April 16th.
The event was a resounding success, with a full house, and to the surprise of the guests, we sampled and tasted our organic olive juice. We conducted multiple tastings showcasing the qualities of our organic extra virgin olive oil.
We tasted our fantastic Extra Virgin Olive Oil with white truffle , which delighted the most demanding gourmets attending the Swiss Union event.
Thank you so much for the invitation and we hope to see you again very soon!
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On March 20th, José Seuma personally attended to a small group of Harrod's best customers during a private event in the Harrod's food hall . He explained how he produces his oils and vinegars.
Likewise, this group had the opportunity to taste the products on site.
“ Meet the maker ” took place on March 30th, a demonstration for those strolling through the store and many of them were surprised with a tasting in its food hall, thus meeting the creator of the Finca Hostalets brand.
A very rewarding experience for both Finca Hostalets and the attendees.
The Finca Hostalets stand was in the Harrod's Food Hall on March 30th, from 10am to 11:30am
José Seuma attended the first tasting, where he met the customers and spoke with them about La Finca, where Finca Hostalets products could be purchased.
Customers could taste the oil from its creator before buying it.
Throughout 2016, Finca Hostalets will have a presence in its hall and can be tasted on the following days:
May 17, 2016
June 10, 2016
October 18, 2016
November 3, 2016
December 1, 2016
During March 2016, Harrods' window display featured the " Cracking Gourmet" campaign, a major Easter egg event.
This is how beautiful the windows of Harrod's, a landmark store in the English capital, London, looked.
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We attended the new edition of the Tavola Fair in
Kortrijk - Belgium. A fair dedicated to fresh food and delicatessen products.
We, as Finca Hostalets, had a presence in a small stand in one of the busiest aisles of the fair.
A highly selective fair, where the organization selects exhibitors based on a strict quality criterion, guaranteeing high-end products.
It was a pleasure to meet with great friends and collaborators with whom we established a good business relationship.
Thank you, and we'll be back!
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Our partners will bring you our organic extra virgin olive oils.
Contact us and we will inform you of our nearest point of sale
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From February 27th to March 3rd, we had the pleasure of attending the Gulfood trade fair in Dubai. It was an intense five days with a great deal of anticipation surrounding our product, Spanish olive juice.
We landed in Asia with great success. We were present with gourmet shop distributors who allowed us to present our Finca Hostalets product to all their customers.
We also had the presence of members of the Dubai royal family, who strolled through the hall looking at the imported products.
We were able to establish relationships with many people, sharing experiences and passions for extra virgin olive oil.
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Through our importer for Holland, Secretos de Andalucía , we had the opportunity to have a presence at a stand at the Dutch Christmas Gifts Fair on February 9th and 10th, 2016.
We were able to present our entire new range of gift products to the country's leading companies and firms. As you can see in the event photo, our Extra Virgin Olive Oil in its 1500ml presentation, our truffle-infused condiments made with white and black truffles, and our selection of reserve balsamic vinegars were featured.
The fair was a complete success, thanks to Secretos de Andalucía for their care and dedication in importing our products into Holland.
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From September 3rd to 6th, 2015
Our first visit to Speciality Fine Food in London was last September 2015.
We set up a modest stand in one of the fair's main aisles. There, we had the pleasure of meeting many visitors who were interested in our olive juice.
We are introducing our new limited edition products such as our numbered 1L bottle of organic Extra Virgin Olive Oil , a numbered and exclusive bottle in each harvest.
We also present our bottles of Arbequina Extra Virgin Olive Oil with White Truffle and Black Truffle.
To the surprise of many, we did a small tasting and sampling of our organic Extra Virgin Olive Oil explained by José Seuma, olive grower and owner of Finca Hostalets .
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Tasting and sampling of Finca Hostalets Organic Extra Virgin Olive Oil
Location: DeliShop Barcelona
Date: May 2015
Schedule: 4pm to 6pm
We organized a tasting for about 10 guests in collaboration with DeliShop, one of our partner stores in Barcelona.
We prepared the table with the necessary elements for the tasting of Finca Hostalets Organic Extra Virgin Olive Oil.
José Seuma, olive grower and CEO of Finca Hostalets, an expert in the field, gave a short presentation of the brand (Finca Hostalets) and its oil.
We reached the recommended capacity because José provides a more personal touch with smaller groups. We had tasters from various countries, all very interested in extra virgin olive oil and olive juice.
Each of the attendees repeated what José explained about the oil tasting.
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Appearances of Finca Hostalets in the print media. Magazines and newspapers from January 2013.
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Our appearances in the print media during the month of December 2012
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Our appearances in the print media during the month of November 2012