A new study from the University of Glasgow has found that consuming just 20ml of raw olive oil daily can significantly improve markers of heart health within weeks. The research, led by Drs Bill Mullen and Emilie Combet Aspray, used a novel technique called proteomics to measure subtle changes in coronary artery disease risk by analysing proteins in urine.
Seventy volunteers were split into two groups, receiving either extra virgin or 'normal' olive oil, without knowing which type they were given. Each participant took two dessert spoons of raw oil daily for six weeks. Urine samples were analysed at baseline, three weeks and six weeks to calculate a coronary artery disease (CAD) score, ranging from -1 (healthy) to 1 (symptomatic disease).
Both groups showed a significant reduction in CAD scores at three weeks, with further improvement by six weeks. Surprisingly, there was no difference between extra virgin and normal olive oil, suggesting that the health benefits come from the oil itself rather than the additional plant chemicals (polyphenols) found in extra virgin varieties.
The researchers emphasised that the oil must be consumed raw, as cooking destroys beneficial compounds and can create harmful chemicals. They recommend using olive oil as a replacement for other fats, such as dipping bread in olive oil instead of spreading butter, to avoid excess calorie intake.
This study provides strong evidence that incorporating raw olive oil into the diet can quickly improve heart health, offering a simple dietary change for those looking to reduce their risk of coronary artery disease.
