- Increased consumption of olive oil is linked to a reduced risk of death from dementia, according to a study published today in JAMA Network Open.
- The researchers analyzed data from two large U.S. prospective cohorts—the Nurses’ Health Study and the Health Professionals Follow-Up Study.
- They found that individuals who consumed over 7 grams of olive oil daily (approximately half a tablespoon) had significantly lower rates of dementia-related mortality compared to those who consumed less.
Understanding Dementia
Dementia is a debilitating condition characterized by a decline in cognitive function, impacting memory, reasoning, and behavior.
It’s a progressive disease that affects millions worldwide, with Alzheimer’s disease being the most common form.
The prevalence of dementia is expected to rise as populations age, posing significant challenges to healthcare systems and society as a whole.
As such, there is a growing interest in identifying modifiable factors that could help prevent or delay the onset of dementia.
Research suggests that lifestyle factors, including diet, play a crucial role in dementia risk. While genetics certainly contribute to the development of the disease, lifestyle choices such as diet can influence its trajectory.
In recent years, attention has turned to the Mediterranean diet, which is rich in fruits, vegetables, whole grains, fish, and olive oil.
This dietary pattern has been associated with numerous health benefits, including a reduced risk of heart disease, stroke, and certain cancers.
Olive Oil: A Potential Protective Factor
Olive oil, long recognized as a heart-healthy superfood, may also protect the brain and help prevent neurological issues like dementia as we age, according to new research.
A recent large study presented at the 2023 annual meeting of the American Society for Nutrition in Boston found that consuming just over half a serving of olive oil per day is associated with a significantly reduced risk of dying from dementia.
Researchers from Harvard T.H. Chan School of Public Health analyzed health data from more than 90,000 American medical professionals over nearly three decades.
They discovered that individuals who consumed more than half a tablespoon of olive oil daily had a 28% lower risk of dying from dementia compared to those who rarely or never consumed it.
Previous studies have also suggested that a diet rich in olive oil may help prevent cognitive decline.
Olive Oil’s Role in Enhancing Cognitive Function
Olive oil is rich in healthy fats called monounsaturated fatty acids, as well as vitamin E and polyphenols.
These compounds help protect against type 2 diabetes, heart disease, and some cancers. They also aid digestion and support brain health.
Melanie Murphy Richter, a registered dietitian and director of communications for Prolon, explained that the unique structure of olive oil supports cognitive functions.
According to Richter, consuming enough monounsaturated fats from olive oil helps brain cells communicate and insulates nerve fibers, which is important for transmitting electrical impulses in the brain.
This efficient transmission is crucial for learning, speaking, and memory.
The polyphenols in olive oil, which are powerful antioxidants, also protect brain cells from inflammation and oxidative stress.
High levels of inflammation in the brain are linked to neurodegenerative diseases like dementia, Alzheimer’s, and Parkinson’s.
How is olive oil different from other plant or seed oils?
Olive oil differs from other plant and seed oils in several key ways:
Fatty Acid Composition
Olive oil is higher in monounsaturated fatty acids like oleic acid, while the unsaturated fats in vegetable oils vary by type.
For example, canola and avocado oil are highest in monounsaturated fats, while soybean and corn oil are higher in polyunsaturated fats.
A meta-analysis found that olive oil consumption increased HDL (“good”) cholesterol more than other plant oils.
Processing and Flavor
Olive oil, especially extra virgin olive oil, is less processed than vegetable oils. Extra virgin olive oil is cold-pressed and unrefined, retaining more beneficial nutrients and antioxidants.
In contrast, vegetable oil is highly processed to remove impurities and create a neutral flavor. This processing removes many of the healthy compounds found in the original plant sources.
Olive oil has a distinct flavor ranging from fruity to spicy, while vegetable oils have a neutral taste.
Smoke Point
Olive oil has a lower smoke point than most vegetable oils. The smoke point of extra virgin olive oil is 350-410°F, while refined olive oil is 390-470°F.
In comparison, the smoke point of vegetable oils like corn and soybean oil is around 450°F. This makes vegetable oils better suited for high-heat cooking like frying.
What should people look for when choosing olive oil?
When choosing olive oil, there are several factors to consider to ensure you get a high-quality product that meets your taste preferences and budget. Here are some key considerations:
Know Where It Comes From
Olive oil can come from various regions, including the Mediterranean and the United States. American producers are known for their focus on quality and freshness, offering a unique flavor profile due to the use of heirloom olive varieties.
Taste It
The best way to choose the right olive oil is to taste it. This allows you to experiment with different flavors and find the one that suits your taste buds the best.
Extra-Virgin is the Gold Standard
Extra-virgin olive oil is considered the highest quality and is naturally extracted without heat or chemicals, retaining the purity of flavor and nutrients. It must test below 0.8% acidity to be classified as extra-virgin.
Flavor Infusions
If you enjoy olive oil as a finishing agent, consider flavored olive oil infused with bright or warming flavors that complement the smooth flavor profile of the olive.
Freshness Matters
Look for a harvest date on the bottle, which indicates when the olives were picked and crushed. If no harvest date is available, check the “best by” date, which typically suggests the oil will maintain its extra virgin grade for two years from bottling.
Storage is Key
Proper storage is crucial to maintain the flavor and antioxidants of olive oil. Buy oils in amber, black, or green glass or cans to keep light out, and store them away from heat and light sources.
Country of Origin
Note the country of origin, which is required by federal labeling laws and can be found on the back label or sometimes ink-jetted on the bottle. This information can be useful in understanding the blend of oils from different countries and olive varieties.
Quality Assurance Seals
Look for quality assurance seals, such as the AboutOliveOil.Org Quality Seal, which indicates the brand has agreed to a program involving random off-the-shelf testing.
Debunking Misconceptions
It’s important to note that color is not an indication of quality, and there are no reliable home tests to determine the authenticity of olive oil. Additionally, good olive oils can come from various countries, not just one.
Conclusion
Research suggests that adhering to a Mediterranean diet rich in olive oil may help lower the risk of dementia-related death.
While more research is needed to fully understand the mechanisms behind olive oil’s protective effects, incorporating this heart-healthy fat into the diet may offer numerous benefits for brain health.
As the global burden of dementia continues to rise, identifying modifiable factors like diet is crucial for developing effective prevention strategies.
References
Tessier, A. J., Cortese, M., Yuan, C., Bjornevik, K., Ascherio, A., Wang, D. D., Chavarro, J. E., Stampfer, M. J., Hu, F. B., Willett, W. C., & Guasch-Ferré, M. (2024). Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA network open, 7(5), e2410021. https://doi.org/10.1001/jamanetworkopen.2024.10021
Román, G. C., Jackson, R. E., Reis, J., Román, A. N., Toledo, J. B., & Toledo, E. (2019). Extra-virgin olive oil for potential prevention of Alzheimer disease. Revue neurologique, 175(10), 705–723. https://doi.org/10.1016/j.neurol.2019.07.017
Consuming Olive Oil Linked to Lower Risk of Dementia-Related Deathhttps://www.healthline.com/health-news/consuming-olive-oil-linked-to-lower-risk-of-dementia-related-death
