TUESDAY, Jan. 11, 2022 (HealthDay News) – ReplacementButter or other fats that clog the arteries in your diet for heart-healthy olive oil can add years to your life, researchers say.
People who consume more than 1/2 tablespoon of olive oil a day are less likely to die from it heart disease, Cancer, neurodegenerative diseases like Alzheimer’s disease or lung disease compared to people who consume less of this healthy fats, And new study findings.
It’s not just about adding olive oil diet it prevents death from disease, said study author Marta Guasch-Ferre, a scientist in the nutrition department at the Harvard TH Chan School of Public Health. “We need to pay attention to the overall quality of the diet and lifestyle, and according to our results, the key would be to add olive oil to the diet as a substitute for other unhealthy fats.”
Olive oil is rich in health antioxidants, polyphenols and vitamins, and is a good source of heart-healthy monounsaturated fats. “It can be speculated that the mechanisms associated with the anti-inflammatory and antioxidant properties of olive oil may have played a role in these findings,” Guasch-Ferre said.
The use of olive oil can also be a label for a a healthier lifestyle. The people in the study who consumed the most olive oil were more physically active, smoked less and ate more fruits and vegetables than people who consumed less olive oil.
For the study, the researchers analyzed data on more than 90,000 people from the Nurses Health Study and the Teaching Study of Healthcare Professionals Who Were Without Heart Disease and Cancer when the study began in 1990. They followed these people for 28 years. Every four years, they were asked how often they ate certain foods, including fats such as margarine, butter, mayonnaise, milk fat and olive oil.
Compared to people who had never consumed olive oil, those who consumed more than 1/2 tablespoon a day had a 19% lower risk of dying from heart disease, a 17% lower risk of dying from cancer, a 29% lower risk of dying from neurodegenerative diseases, and an 18% lower risk of dying from lung disease.
Researchers have 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 switch reduced the chances of dying from all causes. Replacing olive oil with other vegetable oils such as canola, corn, saffron and soy did not have the same effect, the study showed.
The findings were published in the January 11 issue of the journal Journal of the American College of Cardiology.
Many questions about the potential health benefits of olive oil need to be answered before making extensive recommendations on its use, wrote Susanna Larsson in accompanying editorial. She is an epidemiologist at the Karolinska Institute in Stockholm, Sweden.
For example, Larsson asked, “What amount of olive oil is needed for a protective effect? Are the protective effects limited to extra virgin olive oil rich in polyphenols, or are refined olive oil and other vegetable oils beneficial?”
Nutritionists not included in the new study point out that a healthy, balanced diet is more important than any food.
Not only does olive oil bring these health benefits, but it is probably what olive oil travels with and / or adds flavor, said Marion Nestle, a professor of nutrition, food studies and public health emeritus at New York University.
“Olive oil is part of classic heart health Mediterranean diet“Nestle noted. This diet includes lots of fruits and vegetables, whole grains, nuts, seeds and low-fat protein, and has little processed food. “It’s never about one food, it’s about eating patterns,” she said.
Olive oil has calories and can add up quickly, Nestle pointed out. There are about 120 calories in 1 tablespoon of olive oil.
This isn’t a lot of olive oil either, said Meghan McLarney, a dietitian at Nebraska Medicine in Omaha. “A typical salad in a restaurant has about 4 tablespoons of dressing.”
Replacing fat is different from adding one to the diet, and there are simple ways to replace butter and other animal fats with olive oil, she said.
“If the recipe calls for butter, cut out half the butter and replace it with olive oil,” McLarney said. “This blend is a great way to transition and introduce healthier fats, but retain flavor.”
Replacing butter or margarine with olive oil or infused olive oil can make an excellent aroma of whole grains, vegetables and protein. “You can also fry with olive oil,” she said.
Learn more about healthy fats and how to include them in your diet at the Academy of Nutrition and Dietetics.
SOURCES: Marta Guasch-Ferre, Ph.D., Senior Scientist, Department of Nutrition, Harvard TH Chan School of Public Health, Boston; Marion Nestle, PhD, Professor Paulette Goddard, Nutrition, Food and Public Health Studies, Emerita, New York University, New York City; Meghan McLarney, RD, dietitian, Nebraska Medicine, Omaha; Journal of the American College of Cardiologija, January 11, 2022