More Olive Oil May Bring Longer Life: Study – Consumer Health News

Tuesday, January 11, 2022 (HealthDay News) – Barter The butter or other artery-clogging fats in your heart-healthy olive oil diet may add years to your life, researchers say.

A new study finds that people who consume more than 1/2 tablespoon of olive oil per day are less likely to die from heart disease, cancer, and neurodegenerative diseases such as Alzheimer’s or lung disease than people who consume less of these healthy fats.

Adding olive oil to your diet doesn’t prevent death from disease, said study author Marta Joach Ferry, a research scientist in the Department of Nutrition at Harvard T.H. Chan School of Public Health. “We need to pay attention to diet quality and lifestyle in general, and consistent with our results, the key is to add olive oil to the diet as an alternative to other unhealthy fats.”

Olive oil is rich in healthy antioxidants, polyphenols, and vitamins, and is a good source of heart-healthy monounsaturated fats. “One might speculate that mechanisms related to olive oil’s anti-inflammatory and anti-oxidant properties might have played a role in these findings,” Joach Ferry said.

Using olive oil can also be a sign of a healthier lifestyle. The people in the study who consumed the most olive oil were more physically active, less likely to smoke and ate more fruits and vegetables than people who ate the least olive oil.

For the study, researchers analyzed data on more than 90,000 people from the Nurses’ Health Study and the Health Professionals Follow-up Study who were free of heart disease and cancer when the study began in 1990. These people were followed for 28 years. Every four years, they were asked how often they ate certain foods, including fats such as margarine, butter, mayonnaise, dairy fat, and olive oil.

Compared with people who never consumed olive oil, those who consumed more than 1/2 tablespoon per day had a 19% lower risk of dying from heart disease, 17% lower risk of dying from cancer, and 29% lower risk of dying from a degenerative disease. Neurologic, reduced risk of death from lung disease by 18%.

The researchers also developed statistical models to simulate what would happen if a person replaced 3/4 tablespoon of margarine, butter, mayonnaise, or other vegetable oils with olive oil. This key reduces the chances of death from all causes. The study showed that replacing olive oil with other vegetable oils such as canola, corn, safflower and soybean did not have the same effect.

The results were published in the January 11 issue of the journal Journal of the American College of Cardiology.

Susanna Larson writes in an accompanying editorial that many questions about the potential health benefits of olive oil need to be answered before making general recommendations about its use. She is an epidemiologist at the Karolinska Institutet in Stockholm, Sweden.

For example, Larson wondered, “How much olive oil is needed for a protective effect? ​​Are the protective effects limited to polyphenol-rich extra virgin olive oil or are refined olive oil and other vegetable oils beneficial?”

Nutrition experts who were not involved in the new study point out that a healthy, balanced diet is more important than any food.

Not only is olive oil conferring these health benefits, but it’s probably what olive oil travels with and/or adds flavor to, said Marion Nestle, professor of nutrition and food studies and public health at New York University.

Nestlé noted that “olive oil is part of the heart-healthy traditional Mediterranean diet”. This style of eating includes plenty of fruits, vegetables, whole grains, nuts, seeds, and lean protein, and is low in processed foods. “It’s never really about one food, it’s really about dietary patterns,” she said.

Nestle noted that olive oil contains calories and can multiply quickly. A tablespoon of olive oil contains about 120 calories.

That’s not a lot of olive oil, said Megan McClarney, a nutritionist at Nebraska Medicine in Omaha. “A typical salad in a restaurant has about 4 tablespoons of sauce.”

Replacing fats is different than adding them to your diet, she said, and there are easy ways to replace butter and other animal fats with olive oil.

“If a recipe calls for butter, cut half of the butter and replace it with olive oil,” McClarney said. “This mix is ​​a great way to go and introduce healthy fats while still maintaining flavor.”

Replacing butter or margarine with olive oil or soaked olive oil can bring great flavor to whole grains, vegetables, and proteins. “You can bake with olive oil too,” she said.

more information

Learn more about healthy fats and how to include them in your diet at the Academy of Nutrition and Dietetics.

SOURCES: Marta Gouache Ferry, Ph.D., senior researcher, Department of Nutrition, TH Chan School of Public Health Harvard University, Boston; Marion Nestle, Ph.D., Paulette Goddard Professor, Nutrition, Food Studies, and Public Health, Emeritus, New York University, New York City; Megan McClarney, RD, Nebraska Medicine, Omaha; Journal of the American College of CardiologyogyJanuary 11, 2022

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