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Small Changes in Food Preparation Results in Better Health

Updated on February 4, 2011

Diets won't work if you don't like the food


Diets will only work if you like the food and will stick with the diet. There are literally hundreds of diets to choose from. One must be right for you, but how about eating the foods you want and still lose weight.  The statement might sound too good to be true. Well, yes, it probably is. You can’t eat at a fast food stop, the local donut shop and the ice cream shop and lose weight, but you can modify your eating habits and lose weight. The big change is simply is to replace butter, margarine and saturated fat with olive oil.


Replace butter with Olive Oil

The single act of replacing Trans fats or hydrogenated oils with olive oil can help reduce chronic inflammation, lowers sugar cravings and lower the risk of insulin resistance and diabetes. These changes can occur in as little as two weeks, according to the scientists at Florida’s JFKMedicalCenter. Olive oil has been linked to the prevention of heart disease and the reduction of breast and colon cancers.

Saturated fats and hydrogenated oils have been linked to heart disease and weight gain. The weight gain seems to be located right in the middle of your body, the waist and the belly area. Increase in belly fat has been linked to many health problems including diabetes. A good choice of a healthy diet and some exercise is necessary to keep your body running like a smooth machine.

This statement was in the August issue of Mayo Clinic Women's Health newsletter, “Olive oil is touted as one of the healthiest. Olive oil contains monounsaturated fat, which can lower total cholesterol and low-density lipoprotein (LDL or ‘bad’) cholesterol in the blood.” 

All olive oils are produced as virgin oils. The best brands of olive oils have the smallest amounts of free fatty acids and the lowest acidity. The brand ranked lowest is labeled extra virgin olive oil. It takes between 1500 and 2000 olives to make one quart of oil. Most oil is imported from Spain and Italy. Olive oil is low in the bad saturated fat, and high in the good monounsaturated fat.

The extra virgin olive oil is rich in an antioxidant called polyphenol. This ingredient helps to lower blood pressure, and helps keep triglyceride levels low. The phenolic compound of the antioxidant polyphenol, protects the olive. It prevents the oxidation of the oil and keeps the olive good for a longer period of time. This helps to increase the shelf life of the olive oil.

Change your body fat


The Mayo Clinic suggests a heart-healthy diet, “…the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s disease.”


The Mediterranean diet uses olive oil as a favor enhancer and source of fat.  Fat gives food its favor. Why else would you add butter to corn on the cob, to vegetables, to hot bread, to mashed potatoes?  Because it makes them taste better.


Finding a diet of the food choice that works for you is important. If you don’t enjoy the food, you are not going to succeed in eating healthier.  Eat the foods you want, but prepare them with olive oil.  It will change your body fat and it will change your shape.  Don’t get carried away with the scale.  Calculate your success on the way your clothes fit and the way you feel.   


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    • Golfgal profile image

      Golfgal 6 years ago from McKinney, Texas

      I love olives, olive oil to eat, cook with, rub on my body and dip things into. Thanks for the cudos on olive oil. Well done Dianemae!!