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The Fat Resistance Diet
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Dr. Leo Galland and son Jonathan Galland.

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Stop inflammation

Olive Oil: The Star of Healthy Cuisine

By Dr. Leo Galland, M.D., and Jonathan Galland One of the first crops cultivated in the world, the olive produces an excellent oil that has been treasured since antiquity for its rich flavor and versatile uses. In recent years, olive oil has become increasingly popular in global cuisine.

New research has focused a considerable amount of attention on how extra-virgin olive oil can provide significant health benefits. Studies indicate that olive oil may provide important nutritional support in the fight against such health problems as arthritis, cancer, cardiovascular disease, high cholesterol, and in pain management. An exciting study from Spain has shown that higher olive oil consumption is associated with leaner body weight.

This demonstrates the importance of including the right types of healthy fats in an effective weight loss program, and why we use extra virgin olive oil in many recipes of our book The Fat Resistance Diet.

Powerful Health Benefits

Recent research has identified the antioxidant called oleocanthal, which is only found in extra-virgin olive oil. Oleocanthal is a natural inflammation fighting compound with potency strikingly similar to that of the drug ibuprofen in inhibiting an enzyme that causes pain and inflammation. Studies have shown that people with arthritis experience a decrease in pain and stiffness of their joints when treated with fish oil. Even better pain management results have been observed when, in addition to fish oil, extra-virgin olive oil is part of the diet.

 The health benefits of olive oil are substantial. Consumption of olive oil has been associated with:

  • Reduction of total cholesterol and an increase in the high-density cholesterol (HDL-C), which has a protective effect on your blood vessels
  • Improved sensitivity of your cells to insulin, which helps to prevent Metabolic Syndrome. Preventing Metabolic Syndrome is important, because the syndrome increases your risk of cardiovascular disease, diabetes, high blood pressure, and obesity
  • Decreased risk of cardiovascular disease, high blood pressure, and Alzheimer's disease
  • Decreased risk of breast cancer

A Delicious Oil for Kitchen and Table

The amount of olive oil associated with protection against inflammation is only two teaspoons a day, which is easy to achieve. In our test kitchen and at home, we always keep a bottle of extra-virgin olive oil on the counter and use it to coat pans when making omelets, sautéing vegetables, when baking, or making a sauce.

A sprinkle of olive oil makes a simple salad dressing, and a little oil can be used for dipping bread, instead of butter. We believe that a little olive oil can be beneficial for overall health and effective weight loss.

For free recipes that show you how to use olive oil, and a one day healthy eating meal plan visit

Copyright © Renaissance Workshops Ltd. Used by permission.

Dr. Leo Galland is a board-certified internist who received his education at Harvard University and the New York University School of Medicine. He has held faculty positions at New York University, Rockefeller University, the State University of New York, and the University of Connecticut.  Interviews with Dr. Galland and articles about his work have been featured in Newsweek, Reader's Digest, Self, Bazaar, Men's Fitness, The New York Times,  The Washington Post, and many other publications. He has written three highly acclaimed popular books, The Fat Resistance Diet, Power Healing, and Superimmunity for Kids.

Jonathan Galland is a health writer for newspapers, magazines, and major news Web sites. He is frequently interviewed as a weight loss and health expert on the radio and has appeared on Martha Stewart Living Radio. His work has been featured on the cover of Fitness, Glamour, and Women's World and in publications such as The Washington Post, Body and Soul, Self, and The Wall Street Journal. Jonathan is co-author of The Fat Resistance Diet, with his father Leo Galland, M.D. Their book has been translated and published in Italy as La Dieta Galland and in Japan as Dr. Galland’s Metabolic Diet.

This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender's affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.

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