For years, olive oil has been praised for its heart-healthy benefits, but could it also help you live longer? Recent study suggests it just might.
An extensive study following over 92,000 men and women in the US for nearly three decades found that those who regularly consumed olive oil had a noticeably lower risk of early death, regardless of other dietary habits, according to Harvard Health.
A 19% drop in early death risk
Participants who consumed more than half a tablespoon of olive oil daily had a 19% lower risk of early death compared to those who rarely used it. The study also looked at specific causes of death and found that higher olive oil intake was associated with:
- 19% lower risk of dying from heart disease.
- 17% lower risk of cancer-related death.
- 29% lower risk of death from neurodegenerative diseases (like Alzheimer's or Parkinson's).
- 18% lower risk of respiratory-related death.
A simple swap that makes a big difference
Researchers also examined what happens when olive oil replaces other fats. Substituting just 2 teaspoons of butter, margarine, mayonnaise, or other animal fats with the same amount of olive oil was linked to an 8% to 34% lower cause-specific death risk.
Why olive oil works
Olive oil is rich in monounsaturated fats, which are known to support heart health by reducing "bad" LDL cholesterol. It's also packed with antioxidants, including oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.
In addition, olive oil has been shown to reduce oxidative stress and inflammation, two key factors in the development of chronic diseases like cancer and Alzheimer's.
Does olive oil cause weight gain?
Not necessarily. It's not fat itself that causes weight gain, but excess calories. In fact, despite a nationwide drop in fat consumption over the past few decades, obesity rates have continued to climb, largely due to increased intake of added sugars and ultra-processed foods.
However, olive oil isn't just a flavorful ingredient; it's a powerful tool for improving long-term health. Regular use, even in small amounts, has been linked to lower risks of heart disease, cancer, and even neurodegenerative conditions.
Whether you're drizzling it over salad or sauteing vegetables, adding olive oil to your daily routine could be one of the simplest, tastiest steps you take toward a longer, healthier life.
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