Olive Oil Can Decrease Mortality By Up To 34%

An influential study, in 2022 published in the Journal of the American College of Cardiology found that higher olive oil consumption is linked to longer life.  

The research analysed over 90,000 U.S. adults. Over 28 years, participants with high olive oil intake (>0.5 tablespoon/day of standard olive oil without our exceptionally high nutrient content) showed a 19% lower risk of cardiovascular disease mortality and a 17% lower risk of cancer mortality. Substituting olive oil for other fats was associated with an 8-34% lower risk of death from various causes.

This means, depending on how old you are, you can expect to live this much longer.  Up to 21 extra years if youre 20.  Up to 4 extra years if youre 70. 

Summary of Extra Years of Life by Age Group: 

The main contributions to extended life are: 

Monounsaturated Fats:  The primary type of fat found in olive oil is  (MUFAs), which are considered a healthy dietary fat. Unlike saturated fats, which can raise bad cholesterol levels and increase the risk of cardiovascular disease, MUFAs help improve heart health by lowering the levels of LDL (bad) cholesterol without affecting levels of HDL (good) cholesterol. This balance is crucial for maintaining healthy blood vessels and preventing conditions such as atherosclerosis, heart attacks, and strokes, which contributes to an extended lifespan.

Antioxidants:  Olive oil is rich in powerful antioxidants, including vitamin E and polyphenols. These compounds combat oxidative stress by neutralizing free radicals, which are unstable molecules that can damage cells and contribute to aging and diseases like cancer. The antioxidants in olive oil not only protect the heart but also shield other organ systems from potential harm, aiding in the reduction of disease risk factors associated with premature aging.

Anti-inflammatory Properties:  Chronic inflammation is linked to a host of diseases, including heart disease, cancer, metabolic syndrome, diabetes, and Alzheimer’s disease. Olive oil contains oleocanthal, an anti-inflammatory compound that has been shown to work similarly to ibuprofen in reducing inflammation. Regular consumption of olive oil can help reduce the levels of inflammatory markers in the blood, providing long-term benefits and potentially increasing one's lifespan.

Daily Dose

To gain the maximum health benefits of olive oil, it is essential to incorporate it effectively into your diet. 40ml per day is a recommended daily dose - depending on polyphenol content. 

Using olive oil for cooking, dressing salads, or as a dip for bread can help you achieve a healthier dietary pattern. However, it is crucial to ensure that the olive oil is of high quality, ideally extra-virgin olive oil, which is obtained from the first pressing of the olives and has the highest levels of antioxidants and polyphenols. 

In Conclusion

The link between olive oil and longevity is supported by a robust body of research highlighting its beneficial effects on heart health, antioxidant levels, and inflammatory responses. The research now proves that embracing olive oil as a regular part of a balanced diet can contribute significantly to long-term health and longevity, following the pattern observed in Mediterranean populations. While olive oil should not be viewed as a magic elixir, incorporating it into a healthy diet, combined with overall healthy lifestyle choices, can markedly increase the chances of leading a long and healthy life.