Dietitians are championing a remarkably simple kitchen change that could significantly extend your life: swapping your usual cooking fats for olive oil.
Whether you're sautéing vegetables or preparing a stir-fry, your choice of oil matters more than you might think. While many reach for sunflower, canola, or solid fats like butter, experts now strongly recommend making extra virgin olive oil your go-to for the sake of your long-term health.
The Science Behind Olive Oil and Longevity
Registered dietitian Jess Cording explained to Parade that extra virgin olive oil has been consistently linked to a reduced risk of developing serious health conditions. The polyphenols in olive oil are key, as they protect the body's cells from damage that can accelerate aging and chronic disease.
"Their anti-inflammatory and antioxidant effects are so powerful they can even offer protection against certain cancers," Cording told the publication.
This advice is backed by substantial research. A major 2022 Harvard study, which analysed health data from nearly 90,000 people over almost 30 years, provided compelling evidence. Published in the Journal of the American College of Cardiology, the study found that olive oil consumption is indeed associated with a longer lifespan.
Startling Statistics from a 30-Year Study
The research yielded impressive figures. Participants who consumed more than half a tablespoon of olive oil per day had a 19% lower risk of dying from any cause compared to those who rarely or never used it.
The benefits were even more specific. This group also exhibited a 19% lower risk of cardiovascular disease, a 17% lower risk of dying from cancer, and a striking 29% lower risk of dying from a neurodegenerative disease like Alzheimer's.
Perhaps the most actionable finding was that replacing just 10 grams of fats like margarine, butter, and mayonnaise with the same amount of olive oil led to a 34% lower risk of overall death and disease.
How to Make the Healthy Swap in Your Kitchen
So, what does this mean for your daily cooking? Registered dietitian Jenny Beth Kroplin recommends a direct substitution. Replace the canola oil, butter, and margarine you typically use with olive oil.
"Even though one food cannot determine our health, anytime we can swap to healthier options like extra-virgin olive oil instead of foods that are not as health-promoting, it can have a positive impact on our health, long-term," she advised Parade.
According to dietitian nutritionist Maddie Pasquariello, the health benefits stem from olive oil's ability to combat oxidative stress, a major cause of inflammation. Furthermore, its unsaturated fatty acids help decrease inflammation and maintain healthy blood cholesterol levels.
"Simply adding more olive oil to your diet isn't necessarily going to lower your cholesterol," Pasquariello clarified to Real Simple, "but if you already consume a diet high in saturated fatty acids, substituting unsaturated fatty acids found in foods like olive oil is a good start."
