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For many years we have heard that olive oil helps lower the risk of heart disease, but its connection to decreasing risk of death has been less clear.

A recent study of approximately 92,000 Americans examined whether olive oil is associated with total and cause-specific mortality (death from a particular illness).

During 28 years of follow-up, the research showed that participants who consumed the highest amount of olive oil (greater than ½ tablespoon, or 7 grams, per day) had a 19% lower risk of early death compared to people who never or rarely used olive oil.

For cause-specific death, those with higher olive oil intake had a 19% lower risk of heart disease death, 17% lower risk of cancer death, 29% lower risk of dying from neurodegenerative disease (such as Parkinson’s or Alzheimer’s), and an 18% lower risk of dying from respiratory disease.

When the study authors looked at using olive oil to substitute for certain fats, results showed that, by replacing 10 g. (about 2 teaspoons) of margarine, butter, mayonnaise or dairy fat with the same amount of olive oil, there was an 8% to 34% lower risk of total and cause-specific death.

Reduces cholesterol, inflammation

Why does olive oil work to reduce the risk of many diseases? One reason is that it’s high in monounsaturated fatty acids. When substituted for saturated fat, monounsaturated fats help lower your “bad” LDL cholesterol.

Extra-virgin olive oil can also reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil’s main anti-inflammatory effects are from its antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.

Research has also shown that oleic acid, which is the main fatty acid in olive oil, can reduce levels of inflammatory markers such as C-reactive protein (CRP).

In addition, the antioxidants in olive oil can reduce oxidative damage due to free radicals, believed to be one driver of cancer.

Will olive oil cause weight gain?

No, fat itself does not make you fat. Eating or drinking more calories than you need from any source, whether it’s fat, protein or carbohydrates, can result in weight gain.

Data over the past 40 years has shown that the percentage of calories that Americans eat from fat has decreased, while overweight and obesity rates have significantly increased. Sugary soft drinks don’t contain any fat, but they have been associated with the obesity epidemic in our country.

Tips for using olive oil

• Extra-virgin olive oil can be expensive. So, for cooking and baking, use virgin olive oil. Save the extra-virgin olive oil to use in making a salad dressing, dipping bread or preparing a sauce.
• Serve olive oil at the table. Instead of using butter or margarine on your bread, dip it in plain or seasoned olive oil.
• Use olive oil as your base in salad dressings. Try this recipe: ¾ cup extra-virgin olive oil, ¼ cup red wine vinegar or apple cider vinegar, 1 tsp. grainy mustard, 1 crushed garlic clove, 1 tsp. honey, ¼ tsp. salt, ¼ tsp. pepper. Combine all ingredients in a small jar and shake well.
• Use olive oil in stir-frying, pan-frying, and roasting vegetables, fish and chicken.
• Use olive oil as a finishing oil: drizzle into creamy soups, mix into homemade hummus, add to whole-grain bowls or whole-grain dishes.
• Make a pesto sauce with it to enjoy with whole-grain pasta or to spread on whole-grain crackers or bread.

The bottom line: There’s strong research to demonstrate the health benefits of olive oil — but most importantly, it tastes delicious and can enhance the flavor of many family dishes.

Katherine D. McManus, MS, RD, LDN, is a contributor to Harvard Health Publications.

© 2022 Harvard Health Blog and Harvard University. Distributed by Tribune Content Agency, LLC.