Health September 26th, 2016


The Olive Oil Diet Unlocking the Secrets of the Mediterranean

Is it true that two tablespoons of olive oil can halve your risk of heart disease and help sustained weight loss? Can olive oil kill cancer cells, fight the toxins of Alzheimer's Disease, revive a failing heart and even turn off bad genes? Is olive oil the key to Mediterranean Diet Success?

This book makes sense of the science behind these headlines and explains why olive oil is the original superfood. Good fat is definitely back on the menu and many recent studies have shown that a diet based around olive oil will significantly improve health, well-being and vitality. It will also help you maintain a healthy weight and avoid heart disease, stroke and diseases such as cancer, diabetes and dementia.

However, not all olive oil is the same and The Olive Oil Diet goes on to look at the factors that contribute to the production of high quality olive oils, particularly extra virgin, and how to find these oils in the market place.

The main section of the book set out the Seven Pillars of the Olive Oil Diet, seven groups of natural wholesome foods from the Mediterranean and beyond, all with a base of olive oil. There are over a hundred and fifty recipes and suggestions, arranged around a modern lifestyle with plenty of ideas for fast food at home, healthy snacks and packed lunches. There are also recipes to make when more time is available including baked foods and desserts.

There are hints and tips for combining olive oil with other foods to increase nutritional benefit, as well as suggestions for using olive oil in many different ways. Any concern about how to include two or even three tablespoons of olive oil in the daily diet should be soon dispelled!

The olive oil diet is not a diet to take up when you want to lose weight or feel under the weather and drop again when you feel better. It is a diet for life; it is the only diet you will ever need.

General tips for buying healthy oils

  • Choose an extra virgin oil - refined oils described just as "olive oil" have lower levels of many of the compounds beneficial for health.
  • Choose an oil you like and will enjoy regularly – no point in a robust oil left on the shelf
  • Relish the pepperiness - a little "kick" in the oil is probably an indication of healthy levels of antioxidants
  • Enjoy the grassy tones - possibly denoting a good level of hexanal compounds
  • Read the label - look to see descriptions of the oil and harvest date where possible
  • Get to know the growers - provenance may be key to a really good quality and healthy oil
  • Value your "liquid gold" - pay a little more for an really good oil, particularly to use for drizzling and dressing
  • Think about organic - for environmental reasons or for the possibility of lower chemical residues and higher antioxidants

Making the most of olive oil

The combination of extra virgin olive oil with other natural ingredients can enhance the health qualities of all the ingredients. The use of extra virgin olive oil can also help to protect against problems that may occur during the cooking of some foods

  • Combining olive oil with green salad vegetables rich in nitrates produces nitro fatty acids which can reduce blood pressure.
  • Eating olive oil with carbohydrate foods can decrease the absorption of sugar and so reduce the glycaemic load of a meal.
  • Cooking vegetables rich in fat soluble vitamins with olive oil produces more beneficial easily absorbable nutrients than if cooked separately
  • Cooking fish in olive oil protects the heat sensitive omega 3 polyunsaturates in the fish from break down.
  • Marinating meat in olive oil reduces the production of harmful compounds on cooking


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