Consuming 7 Grams of Olive Oil Daily may Protect the Heart and Brain and Reduce Inflammation

July 04, 2024 at 04:53 AM EDT

Olive oil is rich in antioxidants and a vital component of the Mediterranean diet. Current research has found that replacing saturated fats with olive oil can reduce the risk of premature death from cardiovascular diseases, cancer, neurodegenerative diseases, and other ailments.

Consuming half a tablespoon of olive oil daily can protect the heart and reduce the risk of cardiovascular disease-related death. (Photo via Pixabay.com)

CAMBRIDGE, MA (Merxwire) – A long-term study by Harvard University in the United States shows that consuming more than 7 grams of olive oil daily can significantly reduce the risk of death from various diseases. This study, which spanned 28 years and collected data from over 90,000 people, found that replacing other fats with olive oil brings health benefits.

Over the 28 years, Harvard researchers tracked the health status of 60,582 women and 31,801 men who did not have cardiovascular diseases or cancer. During the study period, 36,856 people died. Every four years, the researchers conducted a questionnaire about the participants’ average consumption frequency of specific foods, types of fats and oils, and the brands or oils used for cooking and at the table in the past year.

The results showed that participants who consumed more than 7 grams of olive oil daily had a 19% lower overall mortality rate than those who never consumed olive oil. Participants with higher olive oil consumption were generally more active, often of Southern European or Mediterranean descent, less likely to smoke, and consumed more fruits and vegetables. This study was published in the Journal of the American College of Cardiology.

Olive oil is a healthy fat, rich in unsaturated fatty acids, which help lower bad cholesterol (LDL) and reduce the risk of heart disease. The antioxidants and polyphenols in olive oil can reduce chronic inflammation, protect cells from damage, and help stabilize blood sugar levels. Additionally, olive oil is rich in antioxidants like vitamin E, which protect cells from damage caused by free radicals.

The study also found that daily consumption of olive oil can reduce the risk of cancer and neurodegenerative diseases such as Alzheimer’s. Specifically, those who consumed more than 7 grams of olive oil daily had a 17% lower risk of cancer-related death and a 29% lower risk of death from neurodegenerative diseases.

Enjoying olive oil with bread is simple and delicious. (Photo via Pixabay.com)

Integrating olive oil into your daily diet is not only beneficial but also a delightful experience. It can easily replace other unhealthy fats like butter or margarine in cooking and can be used as a seasoning for salads, roasted vegetables, pasta, and toast, enhancing the flavour of your dishes.

Olive oil is not just a healthy cooking oil. It’s excellent for heart health, reducing chronic inflammation, stabilizing blood sugar levels, and providing antioxidant protection. Knowing this, you can confidently use it in your cooking, knowing you’re making a healthy choice. However, it’s important to remember that while olive oil has many health benefits, consuming too much can lead to excess calories and weight gain. It’s advisable to carefully assess the total fat intake in your overall diet to avoid dietary imbalances.

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Consuming 7 Grams of Olive Oil Daily may Protect the Heart and Brain and Reduce Inflammation

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