A groundbreaking study published in JAMA Network Open has revealed that regular olive oil consumption might substantially reduce the risk of dying from dementia.
According the to NHS currently, 1 in 11 people over the age of 65 have dementia in the UK.
The research, led by scientists from Harvard T. H. Chan School of Public Health, provides compelling evidence for incorporating this Mediterranean staple into daily diets.
The extensive study analysed data from more than 92,000 American adults over 28 years, focusing on participants from the Nurses' Health Study and Health Professionals Follow-Up Study.
None of the participants had pre-existing heart disease or cancer at the study's outset.
The most striking finding was that individuals consuming more than 7 grams of olive oil daily (approximately half a tablespoon) showed a 28% lower risk of dying from dementia compared to those who rarely or never consumed it.
Researchers tracked participants' olive oil intake through food frequency questionnaires administered every four years. Consumption levels were categorised into four groups:
Never or less than once per month
0 to 4.5 grams per day
4.5 to 7 grams per day
More than 7 grams per day
The study was particularly thorough in its approach. Scientists made sure their findings held true even when considering different factors that might affect the results.
Importantly, they looked at whether people carried a specific gene (called APOE ε4) that makes them more likely to develop Alzheimer's disease. Even in people with this higher genetic risk, olive oil consumption was still linked to lower dementia-related deaths.
One of the most intriguing aspects of the research was that the benefits of olive oil consumption appeared independent of overall diet quality. Even participants following less healthy eating patterns showed reduced dementia mortality risk when consuming olive oil regularly.
The research suggested that replacing other fats with olive oil could have significant benefits. Specifically:
Substituting just 5 grams of margarine or mayonnaise with an equivalent amount of olive oil was associated with an 8% to 14% lower risk of dementia mortality
These substitutions showed benefits regardless of overall diet quality
Previous research has shown that olive oil's anti-inflammatory properties may offer protection against various conditions, including:
Heart disease
Type 2 diabetes
Cancer
Metabolic syndrome
Obesity
Alzheimer's disease
While the findings are promising, several limitations should be noted:
The study population was predominantly white, raising questions about generalisation to other ethnic groups
Different types of olive oil were not distinguished in the research
The study focused on mortality rather than dementia prevention or progression
For those looking to incorporate more olive oil into their diet, simple changes might include:
Using olive oil in salad dressings
Substituting butter or margarine with olive oil in cooking
Drizzling olive oil over cooked vegetables
Using olive oil instead of mayonnaise in sandwiches
1. How much olive oil should I consume daily for potential benefits?
The study suggests benefits from consuming more than 7 grams (approximately half a tablespoon) daily.
2. Does it matter what type of olive oil I use?
The study didn't differentiate between olive oil types. However, extra virgin olive oil is generally recommended for its higher antioxidant content.
3. Can olive oil prevent dementia?
While the study shows association with reduced mortality risk, it doesn't prove that olive oil prevents dementia. More research is needed to understand the relationship fully.
4. Should I stop using other cooking oils?
The research suggests benefits from replacing certain fats (like margarine and mayonnaise) with olive oil, but it doesn't advocate for excluding all other oils.
5. Does cooking with olive oil reduce its benefits?
The study didn't specifically address cooking methods. However, olive oil maintains many of its beneficial properties when used in cooking at moderate temperatures.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death - Anne-Julie Tessier, PhD1; Marianna Cortese, PhD1; Changzheng Yuan, ScD1,2; et al JAMA Netw Open. 2024;7(5):e2410021.
[2]Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378(25):e34.
[3] Guasch-Ferré M, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739.
[4] Salas-Salvadó J, et al. Prevention of diabetes with Mediterranean diets: a subgroup analysis of a randomized trial. Ann Intern Med. 2014;160(1):1-10.
[5] Toledo E, et al. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(11):1752-1760.
[6] Godos J, et al. Adherence to the Mediterranean diet is inversely associated with metabolic syndrome occurrence: a meta-analysis of observational studies. Int J Food Sci Nutr. 2017;68(2):138-148.
[7] Estruch R, et al. Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial. Lancet Diabetes Endocrinol. 2019;7(5):e6-e17.
[8]Martinez-Gonzalez MA, et al. Mediterranean diet and cognitive function: the SUN project. J Nutr Health Aging. 2014;18(4):383-389.
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