Last month I read an interesting article published in the Journal Of The American Medical Association titled, “Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death.” The article claimed that “higher olive oil intake was associated with a lower risk of dementia-related mortality,” which piqued my interest. After conducting quite a bit of research myself, perhaps you may want to consider incorporating olive oil into your lifestyle.
Perhaps the most well-known benefit of olive oil is its positive impact on cardiovascular health. For over 30 years, the American Heart Association has asserted olive oil’s health and cardiovascular benefits. The AHA is not alone in such claims. The National Institutes of Health, the Cleveland Clinic, the Mayo Clinic, UC Davis, the Heart Foundation, and many other research institutions, have supported the premise.
At the AHA’s 2020 Epidemiology and Prevention/Lifestyle and Cardiometabolic Health Scientific Sessions, reference was made to two studies conducted from 1990 to 2014 — the Nurses’ Health Study and the Health Professionals Follow-up Study. According to researchers from Harvard’s T.H. Chan School of Public Health, people who had higher consumption of olive oil (1/2 tablespoon/d or 7g/d) had a 21% lower risk of total coronary heart disease.
Global research has reaffirmed the ability of olive oil to reduce the risk of heart disease by lowering levels of LDL cholesterol (bad cholesterol) and triglycerides, while simultaneously increasing levels of HDL cholesterol, the “good” cholesterol. Additionally, olive oil contains polyphenols, powerful antioxidants that help combat inflammation and oxidative stress, further safeguarding the heart against damage.
Emerging evidence suggests that olive oil may also exert protective effects on cognitive function. Polyphenols found in olive oil have been shown to combat age-related cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s. Incorporating olive oil into the diet may thus serve as a simple and effective strategy for maintaining brain health and reducing brain amyloid-β (Aβ) well into old age.
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In addition to its cardiovascular benefits, olive oil may also support weight management and satiety. Contrary to common misconceptions about fats and weight gain, research suggests that the monounsaturated fats in olive oil can promote feelings of fullness and help regulate appetite and satiety.
A recent article published by the Multidisciplinary Digital Publishing Institute provided information about multiple studies that have concluded that olive oil has multiple beneficial effects on intestinal microbiota and therefore is associated with a lower risk of obesity. Furthermore, incorporating olive oil into meals (think Mediterranean diet) has been shown to enhance the absorption of fat-soluble vitamins and nutrients, contributing to overall nutrient adequacy and metabolic health.
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Athletes and fitness enthusiasts who seek to optimize their performance and recovery may also benefit from incorporating olive oil into their nutrition regimen. As olive oil is high in monounsaturated fats, which are known to be anti-inflammatory, muscle recovery is promoted after exercise and exertion. Further, the high monounsaturated fat content of olive oil makes it an excellent source of sustained energy.
There is no single silver bullet when it comes to maintaining and establishing a healthy lifestyle. However, there is a wealth of recent research supporting the health benefits of substituting olive oil for other cooking oils. From its role in promoting heart health and weight management to enhancing exercise performance and fostering overall well-being, olive oil may be a valuable component of a healthy lifestyle.
Judson Haims is the owner of Visiting Angels Home Care in Eagle County. He is an advocate for our elderly and is available to answer questions. Connect with him at jhaims@visitingangels.com.
Read More: Haims: Olive oil is at the heart of a high-quality diet