Step 14 was about how some fats help us burn bad fat. Well, here is one of them: OLIVES and their oil!

We don’t have to say they are delicious, we all know that already, but now we are going to review some of their benefits:

1. They reduce the risk of colon, breast and skin cancer. Olives and olive oil are packed with phenolic antioxidants as well as with the anti-cancer compounds: squalene and terpenoid. High levels of Oleic Acid, a monounsaturated fatty acid, is also present in olives, which reduces excessive inflammation.

2. Heart Healthy. Olive oil contains biophenols, which lower “bad cholesterol” (LDL) and reduce blood pressure, hence atherosclerosis (hardening of the arterial walls), while maintaining “good cholesterol” (HDL).

Daily consumption of extra-virgin olive oil and olives help to reduce the risk of heart attack, cardiovascular mortality and high blood pressure.

3. Pain Relievers. Olives contain oleocanthal, a compound with anti-inflammatory properties, like ibuprofen. Olive oil is a natural pain reliever, helping to reduce the pain of chronic inflammatory diseases such as arthritis. Olives and olive oil can be added to a daily diet to aid in pain reduction.

4. Olives protect against ulcers. They have antimicrobial properties which combat the bacteria responsible for stomach ulcers. Their high levels of polyphenols protect against eight strains of ulcer-causing bacteria, three of which are resistant to some antibiotics.

5. Iron-rich. Olives are rich in iron, a key factor in the formation of haemoglobin, the protein that carries oxygen throughout the body along the bloodstream. Iron helps to boost immune function and cognitive development.

6. Powerful anti-oxidant. The powerful antioxidant properties of olive polyphenols also protect against oxidative distress and chronic inflammation, a key initiating factor of heart disease.

7. Olives improve circulation. They increase nitric oxide production which improves vascular function by promoting blood flow. Good circulation enhances everything from sprints at the gym to an overall risk of chronic disease.

8. Bone friendly. Polyphenols improve bone mineral density. Mediterranean diets have been linked to a lower risk of fractures in older adults.

9. Olives improve brain health. Since olives are powerful antioxidants, they reduce inflammation and protect the tissue of vital organs (i.e. the brain) from harmful and potentially irreversible damage. They contain Vitamin E, an antioxidant that improves cognition and reduces the risk of cognitive decline.

A diet with olive oil as a primary fat source reduces the risk of Alzheimer’s disease.

10. Olives and olive oil boost satiety. So, olives are a wonderful snack that provides fibre plus all the other nutrients we have just mentioned.
1 Tbs. Olive Oil = 120 calories
30 Olives (roughly) = 120 calories
1 cup Olives = 15% of recommended daily fibre intake

11. Olives reduce the risk of Type II Diabetes. Oleic acid and polyphenols in olives, and extra-virgin olive oil, in particular, can lower blood sugar as early as two hours after a meal by aiding insulin action.

12. Olives help to absorb nutrients. Thanks to their antioxidant action and dietary fat. Adding a tablespoon of olive oil to salads and veggie dips help enhance carotenoids intake, which benefits eyes and diminish long-term disease risk.

Extra recommendations:
* The curing process of olives add a lot of sodium and remove a lot of polyphenols, so choose the ones that come with olive oil.

* Also choose the ones that are processed with natural fermentation, meaning they will be a source beneficial bacteria: Probiotics! (Check:

So, changing to a Mediterranean Diet now sounds very tasty!

Anyway, olives can be used in thousands of recipes, just use your imagination and add them to your favourite salads and recipes, trust me, they will enhance their flavour and make them more joyful!



I am Love … I am Success!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s