Simple, tasty ways to add it to your daily diet
People who live in Mediterranean countries have long been blessed by
Nature’s bounty. Fresh fruits and vegetables grow practically year-round. Fresh seafood is often just a fishing net away. And groves of olive trees ensure that one of Nature’s healthiest foods is literally within reach for many residents.
These are all key components of the Mediterranean diet, which study after study shows is one of the world’s healthiest diets. One component in particular—which we’ll call “liquid gold”—is especially powerful.
It has strong anti-inflammatory and antioxidant properties, lowering your risk of chronic disease—including Alzheimer’s, cardiovascular disease, cancer, Type II diabetes, and even arthritis.
And now, a long-term study of nearly 100,000 people found that consuming just half a tablespoon daily of this “liquid gold” can increase your lifespan by an impressive 19 percent.
Let’s take a closer look at this compelling study. Then I’ll share the simple and delicious ways to add it to your daily diet.
The “golden” way to combat chronic diseases
Researchers analyzed diet information for 60,582 women and 31,801 men (with an average age of 56), who participated in various studies.1 None of them had cardiovascular disease or cancer when the study began.
The researchers tracked the participants for 28 years. Data showed that even relatively low olive oil consumption—our “liquid gold”—was found to be highly beneficial for health and longevity.
(The amount used in this study differs remarkably from olive oil consumption in the Spanish PREDIMED study, which I’ve reported on before. That study found that the average Spaniard ingested a whopping 20 to 22 grams per day of extra virgin olive oil and 16 to 18 grams per day of refined/mixed olive oil.)
In fact, the study participants who consumed the greatest amounts of olive oil, at 7 grams or more a day (about half a tablespoon), lowered their mortality (death) risk by 19 percent!
More specifically, compared to the study participants with the lowest olive oil intake, those who consumed at least 7 grams a day had a 19 percent lower risk of dying from cardiovascular disease and a 17 percent lower risk of dying from cancer.
But that’s not all. There were two other interesting findings linked to olive oil consumption …
Protect your brain and lungs
First, researchers found an impressive 29 percent reduction in risk of dementia-related mortality for those who consumed the most olive oil.
In an editorial published with the study, Dr. Susanna C. Larsson of the Karolinska Institute in Stockholm wrote: “Considering the lack of preventive strategies of Alzheimer’s disease and the high morbidity and mortality related to this disease, this finding is of great public health importance.”2
And I quite agree.
The second notable finding was the protection for respiratory disease mortality. The study showed that those who ingested at least 7 grams a day of olive oil had an 18 percent lower risk of dying from respiratory disease.
The researchers believe more evidence is needed, but this finding could have major public health implications—especially in the wake of COVID-19.
Of course, natural approaches to lung health are often ignored by mainstream doctors and “natural know-it-alls” alike. But in addition to adding olive oil to your balanced diet, there’s still a lot more you can do, as I explain in my Breathe Better Lung Health Protocol. (To learn more, or to enroll today, click here or call 1-866-747-9421 and ask for order code EOV3Y501.)
A tasty addition to a healthy lifestyle
The researchers also discovered that the participants with the highest olive oil consumption were more physically active, followed a healthier diet, and were more likely to have southern European or Mediterranean ancestry.
Of course, these healthy lifestyle factors could influence the participants’ mortality risk.
But the lead study author said that even adjusting for these and other socioeconomic factors, the study results remained largely the same.
Meaning that olive oil itself helps improve your overall health and longevity—even if you already follow a balanced diet and exercise regularly.
And all it takes is half a tablespoon a day—which is easy to add to your daily diet. (I recommend opting for extra virgin olive oil varieties bottled in glass.)
For instance, olive oil has a high smoke point, meaning you can safely and easily cook with it. I like to combine olive oil and butter when I’m sautéing vegetables.
In fact, many Italian-American families I know make a simple but delicious sauté of olive oil, butter, red peppers, tomatoes, onions, garlic, and pasta right in the pan—and then serve it hot and fresh to top or accompany a protein.
Olive oil also makes an excellent salad dressing, combined with balsamic vinegar and, perhaps, a twist of lemon and some fresh herbs.
And, with summer just around the corner, olive oil is a staple for outdoor grilling. I like to drizzle extra virgin olive oil on grilled, wild-caught salmon—or even on fresh fruit like peaches for a healthy, grilled dessert.
So, as they say in the Mediterranean, add a little olive oil to your daily diet and mangia!
1“Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults.” J Am Coll Cardiol. 2022 Jan, 79 (2) 101–112.
2“Can Small Amounts of Olive Oil Keep the Death Away?” J Am Coll Cardiol. 2022 Jan, 79 (2) 113–115.