Is olive oil capable of lowering your chance of dying young?

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Is olive oil capable of lowering your chance of dying young? We've known for a long time that olive oil can help reduce the risk of heart disease, but its link to a lower risk of death has been less evident. A recent study of nearly 92,000 men and women in the United States looked into whether olive oil is linked to overall and cause-specific mortality (death from a particular illness). The study found that persons who consumed the most olive oil (more than 1/2 tablespoon, or 7 grams) per day had a 19 percent lower risk of early death than people who never or seldom used olive oil over the course of 28 years. Higher olive oil consumption was associated with a 19% reduced risk of death from cardiac disease, a 17% lower risk of cancer mortality, a 29% lower risk of death from neurological disease (such as Parkinson's or Alzheimer's), and an 18% lower risk of death from respiratory disease.

Read More It’s okay to not be okay When the researchers looked at the effects of substituting particular fats with olive oil, they discovered that replacing 10 g (approximately 2 tablespoons) of margarine, butter, mayonnaise, or dairy fat with the same amount of olive oil reduced the risk of overall and cause-specific death by 8% to 34%. Even a small amount of olive oil might be beneficial to your health. It's worth noting that the latest research found that olive oil had health and longevity benefits even when ingested in smaller amounts than in Mediterranean countries. Participants in the PREDIMED experiment in Spain drank an average of 3 tablespoons or 40 grams of olive oil at the start of the study. Even while Americans do not eat as much olive oil as individuals in Mediterranean countries, even little amounts have a significant health advantage. Why does olive oil help to lower the risk of a variety of illnesses? Olive oil is abundant in monounsaturated fatty acids, which is one of the reasons. Monounsaturated fats, when used in place of saturated fat, can help lower your "bad" LDL cholesterol. One of the key reasons for extra virgin olive oil's health advantages is that it can reduce inflammation. The antioxidants in olive oil, one of which is oleocanthal, are the principal anti-inflammatory agents. This antioxidant has been demonstrated to act in the same way that the anti-inflammatory medicine ibuprofen does. Furthermore, the antioxidants in olive oil can help to minimize oxidative damage caused by free radicals, which is thought to be one of the causes of cancer. Olive oil's major fatty acid, oleic acid, has also been proven to lower levels of inflammatory markers in studies. Will I gain weight if I use olive oil? No, having a lot of fat does not make you overweight. Weight gain can occur when you consume more calories than you require from any source, whether fat, protein, or carbohydrates. Over the last 40 years, data has indicated that the percentage of calories Americans consume from fat has declined, while obesity and overweight rates have risen dramatically. Sugary soft drinks have been linked to our country's obesity pandemic despite the fact that they contain no fat.

Read More A new treatment for obesity Useful hints for incorporating olive oil into your everyday diet Extra virgin olive oil is not cheap. Use virgin olive oil for cooking and baking. Save the extra virgin olive oil to use in salad dressings, bread dipping, sauce preparation, or as a finishing oil. At the table, pour olive oil. Instead of butter or margarine, try dipping your bread in olive oil. Make a salad dressing with olive oil as the foundation. Take a look at this recipe: 1 tsp grainy mustard, 1 crushed garlic clove, 1 tsp honey, 1/4 tsp salt, 1/4 tsp pepper, 3/4 cup extra virgin olive oil, 1/4 cup red wine vinegar or apple cider vinegar, 1 tsp grainy mustard, 1 crushed garlic clove, 1 tsp honey, 1/4 tsp salt, 1/4 tsp pepper In a small container, combine all ingredients and shake vigorously.

Olive oil can be used to stir-fry, pan-fry, and roast vegetables, fish, and fowl. Drizzle olive oil into creamy soups, mix it into homemade hummus or add it to whole-grain bowls or whole-grain side dishes as a finishing oil. Make a pesto sauce to serve with whole-wheat pasta or to spread on whole-wheat crackers or bread. Take a look at this recipe: Pulse 2 cups fresh basil leaves and 1/2 cup pine nuts in a food processor. 3 garlic cloves, minced, and 1/2 cup grated parmesan cheese Pulse a few times more. Pour in 1/2 cup olive oil in a slow, steady stream, and process for 1 minute. Turn off the heat, scrape down the sides, and season with salt and pepper to taste. Last but not least Olive oil has been shown to have numerous health benefits, but it also tastes great and can be used to enhance the flavor of a variety of family foods.

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