The benefits of Olive Oil are well-studied and impressive in their scope. However, eating a real and consistent Mediterranean-type diet is not easy even for a Greek married to a Lebanese, especially if you are chasing kids and their activities. However, one of the best and easiest health enhancements that just about anyone can do is simply getting more Olive Oil a la carte – its presence in and of itself, irrespective of other foods eaten, can be of benefit.
Consumption of Olive Oil and Risk of Total and Cause-specific Mortality Among U.S. Adults
An impressive study done in Italy, tracking > 20K men and women over many years has pointed the way to not only more of Olive Oil’s benefits but also how much one would need to take.
Mediterranean Diet and Inflammation
The MOLI-SANI study is a prospective cohort study that has recruited 24,325 men and women aged ≥35 years from the general population of the Molise Region, a Southern Italian area, with the purpose of investigating genetic and environmental risk/protection factors for cardiovascular and cerebrovascular disease and cancer.
The MOLI-SANI study demonstrated that adherence to a Mediterranean-like diet with high amounts of EVOO was associated with a decrease in inflammation and coagulation markers like CRP and D-Dimer over a 12-year period. These are easily obtainable labs that everyone should be checking.
Mediterranean Diet and Mortality
Further analysis of this large study found higher EVOO consumption was associated with lower cancer, cardiovascular, and all-cause mortality rates, independent of overall diet quality.
How much Olive oil?
High (> 3 TBSP/ day) vs Low (< 1.5 TBSP/ day) was associated with a 20% lower mortality risk.
This graph shows the average teaspoons per day and their mortality risk:
Olive oil intake and the risk of mortality – Study Summary – Examine
Mediterranean Diet and Low-grade Subclinical Inflammation: The Moli-sani Study
To simplify: getting at least 3 TBSP (or 9 TSP) daily is associated with the most health benefits and a reduction in all-cause and cancer mortality. Lesser benefits can be seen when taking as little as 1 ½ TBSP or 4 ½ Teaspoons daily.
20 gm = 4 ½ TSP vs 1 ½ TBSP vs ¾ oz
30gm = 6 ¾ TSP vs 2 ¼ TBSP vs 1 ¼ oz
40gm = 9 TSP vs 3 TBSP vs 1 ½ oz
This is why I advise patients to follow my lead and try to get at least a shot glass of Olive Oil most days of the week, putting one at about 1.5 oz or 3 TBSP. Such a practice is easy and quick and emulates what many of the post-WW2 villagers of the Mediterranean region would practice. Of course, putting it on a salad or veggies also works well but if we look at it as medicine there’d be less excuse not to do it. Plus, it tastes better than the Cod liver oil given for so many years.
