Is It Possible to Live Longer With Olive Oil? Yes, according to science, and here's how to apply it to your daily life.

Researchers tracked around 92,000 persons for 28 years in one of the biggest long-term health studies in the United States and discovered something amazing: those who ate more than half a tablespoon (7 grams) of olive oil per day had a 19% lower chance of dying young, from any cause. Indeed, including respiratory ailments, cancer, heart disease, and even neurological diseases like Alzheimer's.

Stated differently, a daily dose of olive oil may subtly ensure that you are not only well-nourished but also well-lived.

The Spoonful's Secret Life: Why Olive Oil May Help You Stay Safe

What is the secret to the life-extending properties of this golden elixir, then?

Fundamentally, olive oil is high in monounsaturated fats, the "good" variety that, when substituted for saturated fats like butter or margarine, help reduce harmful LDL cholesterol. However, that is only the start.

Superior extra virgin olive oil is also brimming with potent anti-inflammatory substances, such as oleocanthal, a naturally occurring antioxidant that functions very similarly to ibuprofen, reducing the low-grade inflammation that fuels a number of chronic illnesses. Additionally, it combats oxidative stress caused by free radicals, a cunning culprit connected to cancer and aging.

With the addition of oleic acid, another heart-healthy fat that reduces inflammatory markers like CRP (C-reactive protein), you have a multipurpose oil that does more than just make your salad look nice.

What Happens If You Swap Olive Oil for Butter, Mayo, and Other Ingredients?

The study's findings that substituting olive oil for just two teaspoons of margarine, butter, dairy fat, or mayonnaise was linked to an 8% to 34% decreased chance of dying young were perhaps the most startling. It is an easy swap, a culinary trick that has the power to change people's lives.

To reap the benefits, you do not have to eat a lot of olive oil or soak pasta in it. For Americans, even small doses, such as less than a tablespoon per day, made a discernible difference, in contrast to typical Mediterranean people (such as those in Spain's PREDIMED trial, where participants drank up to three tablespoons daily).

The short answer is no.

Fat does not make you fat, despite what diet culture formerly shouted from the rooftops of low-fat restaurants. Weight gain is caused by consuming more calories than your body requires, whether from fat, sugar, or protein. 

In actuality, obesity has increased dramatically in the United States during the past forty years, despite a decrease in fat intake. Instead, what has gone up? refined carbohydrates, highly processed foods, and sugary beverages.

So embrace the oil and move forth. It is not against you. More likely, it is your undervalued ally.

Six Ingenious & Useful Ways to Apply Olive Oil Every Day

Here are some easy, fun ways to include extra olive oil into your everyday cooking, even if you are not planning a trip to Tuscany very soon:

Forget about the butter dish.

Place a tiny bowl of olive oil for dipping bread on the table. For flair, sprinkle on some chile flakes or flaky sea salt.

Upgrade your salad dressing.

Pour everything into a mason jar and shake.

Roast like an expert.

Imagine golden sweet potatoes or crunchy Brussels sprouts.

Make it a regular part of your stir-fry.

Cooking at medium heat is a good use for virgin olive oil. Use it to make a saucy base for spaghetti noodles or to sauté shrimp, tofu, or greens.

Add flair at the end.

Add a little extra virgin olive oil to soups, whole-grain bowls, hummus, or even toast with a dollop of ricotta. It is incredibly fulfilling in addition to being delicious.

Make a pesto.

Slowly pour in ½ cup olive oil after adding 3 garlic cloves and ½ cup grated Parmesan. Season to taste and squeeze with a little lemon juice. A green goddess of a sauce, voilà.

The Bottom Line: Little Drops, Huge Gains

Olive oil is one of the most researched and validated components of a diet that promotes lifespan, so this is not simply another health craze. It is inexpensive, adaptable, incredibly tasty, and, as science now amply demonstrates, can significantly reduce your risk of illness and premature mortality.

That bottle of olive oil may be the most delicious medication you have ever purchased, so keep that in mind the next time you reach for the cooking oil.