- A new study found replacing butter, mayonnaise, and other dairy fats with olive oil could help lower the risk of death from cardiovascular disease, cancer, Alzheimer’s, and more.
- The study found replacing just 10 grams (half a tablespoon) of saturated fat with olive oil daily could lower the risk of mortality by 34%.
- Experts say incorporating olive oil into your diet is just one of many heart-healthy changes you can make to improve your overall health.
The Mediterranean diet is well known for its many health benefits. After all, it was named yet again as the best diet to try in 2022, and research has found that incorporating the principles of a Mediterranean diet into your life can be a great way to support your body.
One recent study published in the Journal of the American College of Cardiology found that swapping saturated fats, like butter, mayonnaise, and dairy fat, for olive oil (an unsaturated fat and Mediterranean diet staple) could have some serious health benefits.
What did the study find?
The study examined the Nurses’ Health Study, which followed 60,582 women, and the Health Professionals Follow-up Study, which tracked 31,801 men, to see how diet impacted their overall health. Both studies followed participants with no history of cardiovascular disease or cancer at the start of the study, which took place from 1990 to 2018. Researchers reviewed self-reported food frequency questionnaires every four years from participants.
“These cohorts are particularly important because we have detailed dietary data collected every four years since 1990 until today,” explains Marta Guasch-Ferr PhD, lead author of the study. She notes that though there is a discrepancy between the number of men and women who participated in the studies, researchers did not see any differences based on gender.
The research pointed strongly to olive oil as a contributor to a healthier, longer life. During the 28-year follow-up, researchers found that participants that consumed more olive oil had a 19% lower risk of death from cardiovascular disease, 17% lower risk of cancer mortality, 29% lower risk of death from neurodegenerative disease (like Alzheimer’s), and 18% lower risk of respiratory disease mortality.
In fact, the study showed that substituting 10 grams (half a tablespoon) a day of margarine, butter, mayonnaise, and dairy fat with the equivalent of olive oil could lower the risk of mortality by up to 34% in participants. Meanwhile, researchers found there was no notable improvement when using other vegetable oils, like canola or safflower.
“Our results provide further support for recommendations to replace saturated fat and animal fat with unsaturated plant oils, such as olive oil, for the prevention of premature death,” Guasch-Ferre says of the study results.
What effects do different types of fat have on the body?
Saturated fats are fats that are solid at room temperature and primarily come from animal fats, like butter, cheese, egg yolks, and marbling in meats. These fats tend to increase our LDL cholesterol and triglycerides, lower our HDL cholesterol, and are pro-inflammatory, which are all risk factors for cardiovascular disease, says cardiologist Dr Elizabeth Klodas.
Though saturated fats can have negative effects on the body, leading to stroke, heart disease, and inflammation, it is still important to have some in your diet, says dietitian Melissa Prest. In Australia, it is recommended that less than 10% of your total energy intake should come from saturated fat.
Unsaturated fats are liquid at room temperature, like olive, fish, and avocado oil, and tend to lower LDL cholesterol and triglycerides, increase HDL cholesterol, and are anti-inflammatory, Dr Klodas says. But what really makes olive oil shine, in particular, are the antioxidants and micronutrients, like vitamin E and polyphenols. Together, these can help blood glucose metabolism (the process in which your body breaks down glucose for fuel), encourage a healthy microbiome, aid in cholesterol control, and are anti-inflammatory to improve health, she adds.
Additionally, olive oil has monounsaturated fats, meaning it’s high in oleic acid, Prest says. This plays a role in reducing inflammation, which is important for heart health and particularly warding off heart disease, she adds.
So, what does this mean for your diet?
Guasch-Ferre says the best thing the average person can do based on this research is to start swapping in olive oil for your saturated fats. “My suggestion would be to use olive oil for dressings, frying, baking, and when possible. Just three to four tablespoons per day, or 40 grams, is a good amount to be consumed, as shown in studies,” she suggests.
But olive oil is not a magic ingredient that will solve all of your health problems. Diets like the Mediterranean diet have long touted consuming plants, like olive oil, and have shown benefits of lowering mortality from cardiovascular disease and cancer, according to an editorial published with the study. This is likely due to the increase in not just olive oil, but fruits, vegetables, and legumes, so it’s essential to look at your diet as a whole.
“Food has an effect. What we fuel our bodies with has an outcome associated with it, and if you eat for health, you are going to have better longer health,” Dr Klodas says. But she emphasises the importance of looking at the full picture when planning a healthy lifestyle.
Even if you prefer unsaturated fats, it’s essential to follow a generally healthy lifestyle, like the study’s participants—exercising, no smoking, and following a Mediterranean-style diet are all key.
There are a few questions that remain, including how much olive oil is required for it to be protective, are there specific types of olive oil this applies to, and how do we approach this regarding other types of vegetable oils? More research is needed, but for now, we’re swapping out some of our butter with olive oil in the pantry.
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