Did you know that olives and olive oil can combat inflammation and promote overall heart health?

The phenolic compounds in olives and olive oil have been reduce inflammation commonly associated with heart disease, along with other ailments related to inflammatory gene production.

In essence, higher consumption of the phenol found in olive oil in a variety of foods can sufficiently reduce inflammation, thus lowering the chances of developing a heart condition or diabetes.

One comprehensive study involving around 92,000 American men and women investigated the relationship between olive oil consumption and overall mortality, as well as death due to specific causes.

Over a 28-year follow-up period, the study found that individuals who consumed more than half a tablespoon (7 grams) of olive oil daily had a 19% reduced risk of premature death compared to those who seldom used olive oil.

Specifically, higher olive oil intake was linked to a 19% reduction in heart disease mortality, a 17% decrease in cancer mortality, a 29% reduction in deaths from neurodegenerative diseases like Parkinson’s or Alzheimer’s, and an 18% lower risk of respiratory disease mortality.

The study also examined the health impact of replacing 10 grams (roughly 2 teaspoons) of fats like margarine, butter, mayonnaise, or dairy fat with an equivalent amount of olive oil. This substitution was associated with an 8% to 34% decrease in both overall and cause-specific mortality.

Interestingly, the study highlighted that even modest olive oil consumption offers health benefits. This is significant, especially considering that in the US, olive oil intake is generally lower than in Mediterranean countries. For instance, participants in Spain’s PREDIMED trial initially consumed about 3 tablespoons or 40 grams of olive oil daily. The findings suggest that even in smaller quantities, typical of American diets, olive oil can still contribute significantly to health and longevity.

Not the First Study to Find Olive Oil’s Benefits on Heart Health

In previous research, Biomed Central (BMC) tested the effects of a virgin olive oil-based breakfast amongst a slew of test subjects suffering from metabolic syndrome – people that have an inherently high risk for coronary artery disease, type 2 diabetes, and strokes because of a series of health conditions.

What was found was that the phenolic compounds within the oil can substantially reduce oxidization, inflammation, and thrombosis, indirectly, and on the molecular level:

“This study shows that intake of virgin olive oil based breakfast, which is rich in phenol compounds is able to repress in vivo expression of several pro-inflammatory genes, thereby switching activity of peripheral blood mononuclear cells to a less deleterious inflammatory profile […] These results provide at least a partial molecular basis for reduced risk of cardiovascular disease observed in Mediterranean countries, where virgin olive oil represents a main source of dietary fat.”

What was found within the genetic content of the test subjects was a large amount of genes, linked to obesity and diabetes, being suppressed by the high phenolic content within the olive oil based breakfast, while other genes would be expressed in a higher volume.

What does this mean for the rest of us? In terms of the seemingly losing war against obesity, the research offers a new ray of hope, particularly amongst people that have been naturally born with the genes suppressed by the high phenolic content of the oil.

This is not to say that others will not benefit as well – the gene is prevalent in many people and the phenols in virgin olive oil can be beneficial to anyone that chooses to utilize it.

In 2003, a study published in the Journal of the National Medical Association indicated a diet rich in fish, olive oil, and plants decreased inflammation and heart disease.

In 2009, a study in the Journal of Cardiovascular Pharmacology showed that when paired with a Mediterranean diet, the consumption of olive oil lowered the risk of cardiovascular disease.

That same year, another study was published in the World Journal of Gastroenterology affirming that a Mediterranean diet rich in olive oil could reduce heart disease, lower fats in the liver, improve insulin levels, and regulate blood sugar.

And according to their study, olive oil actually works at the genetic level, turning off the genes associated with heart disease.

You may be able to potentially save yourself a lifetime of suffering if you were to implement a daily regimen of olive oil into your diet.