Research Suggests It May Be Key to Better Heart Health

We are huge fans of olive oil in clean eating-This is no secret. We love this oil An endless list of health benefits From your brain to your bones to your nerves, they are protective and beneficial – and we just can’t get enough of their flavor. Plus, it’s incredibly versatile, giving you plenty of opportunities to use it for cooking, baking, and even grilling (and of course, dipping your favorite fresh bread in it!).

Research supports the many benefits of enjoying olive oil. One of the biggest benefits of this all-working oil? It’s great for your heart. And now, scientists have found that olive oil may be more beneficial for your heart health than previously thought. After you’ve read this, you’ll need to start reaching for your EVOO every time you enter the kitchen.

Using more olive oil can have a big impact on your heart

While incorporating olive oil into your daily diet is a healthy habit in and of itself, new research suggests that the effect can be even more beneficial if you use olive oil in place of other alternatives.

according to study Posted in Journal of the American College of CardiologyEating more than 7 grams of olive oil per day may help reduce the risk of death from cardiovascular disease. But that’s not all: this beneficial oil can also help reduce the risks of deaths related to cancer, neurodegenerative diseases, and respiratory diseases.

The researchers examined data on 60,582 women and 31,801 men beginning in 1990. Over the course of 28 years, they conducted follow-ups to assess participants’ consumption of specific foods, fats, and oils. The researchers calculated the amount of olive oil for each individual by adding three main ingredients: olive oil in salad dressings, olive oil added to food or bread and olive oil used for baking and cooking. They then compared this to vegetable oils, margarine, butter, dairy products, and the participants’ other fat consumption.

Overall, the researchers’ findings showed that most participants increased their olive oil intake from about 1.6 grams per day in 1990 to about 4 grams per day in 2010. The data also showed that those with higher olive oil consumption had a 19 percent lower risk. to get infected with it. Mortality from cardiovascular disease compared to those who rarely or never consumed olive oil. Olive oil lovers also saw a 17 percent lower risk of death from cancer, an 18 percent lower risk of respiratory death, and a 29 percent lower risk of death from neurodegenerative disease.

But the benefits did not end there. In addition to lowering the death rate from these health issues and conditions, the researchers also found that participants who ate more olive oil were typically more physically active. These individuals also showed a greater consumption of fruits and vegetables, compared to those who ate less olive oil.

Overall, these positive connections can suggest great news for keeping your heart as healthy as possible — and reducing your potential risk of dying from cardiovascular disease.

Replacing olive oil with other ingredients can also make a positive difference

While the study researchers examined total olive oil consumption, they also took a look at the potential benefits that come with replacing certain foods with olive oil.

And it turns out that in addition to reaping the benefits of increasing your daily olive oil consumption, you can also see a positive effect when you replace other foods in your diet with this good oil. Specifically, using olive oil in place of margarine, butter, mayonnaise, and dairy-based fats was also found to be associated with a lower risk of death.

The researchers found that replacing 10 grams of other fats with olive oil was associated with anywhere from an 8 to 34 percent reduction in the risk of death from a specific cause. Trading butter, margarine, mayonnaise, and dairy fats for a bit of olive oil helped introduce heart-healthy benefits and other general improvements in mortality.

It’s an easy swap, too. Trading in a few servings of butter or mayonnaise and using olive oil instead can help you increase your total olive oil intake and bring about positive changes for your overall health. Additionally, don’t forget that researchers have seen links between increased olive oil consumption and other healthy habits, such as increased intake of fruits and vegetables. Spreading olive oil may help you build other heart-healthy habits at the same time.

How to incorporate more olive oil into your diet

While the study researchers acknowledge the need for more in-depth studies to assess key details of the potential relationship between heart health and olive oil, accessing olive oil frequently may only lead to long-term benefits.

And if you’re hoping to improve your heart health and reduce your risk of death from cardiovascular or other diseases, olive oil is a great place to start. Make this versatile oil a staple in your kitchen, if it isn’t already. You can use it to fry proteins and vegetables, toss vegetables in them before roasting or grilling, or boil seafood in them. Soaked olive oil makes a great addition to snacks and charcuterie bars, giving you a healthy (and super simple!) Extra virgin olive oil is a great addition to salad dressings, pickles, and even baked goods.

Need more olive oil ideas? try this:

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