Consuming half a tablespoon of olive oil a day cuts heart attack risk by a FIFTH, research shows

Just half a teaspoon of olive oil a day could cut the risk of a heart attack by a fifth, a study has shown. 

Harvard researchers studied the health of nearly 100,000 people over 24 years and found higher olive oil consumption was beneficial to heart health.    

Most experts agree olive oil – especially extra virgin – is good for you. It contains a fatty acid called oleic acid which reduces inflammation. 

Harvard researchers studied the health of nearly 100,000 people over 24 years and found that higher olive oil consumption was beneficial to heart health

Heart and circulatory diseases cause 27 per cent of all deaths in the UK; that’s nearly 170,000 deaths each year and an average of 460 people each day, according to the British Heart Foundation. 

A quarter of all deaths in the US are from heart disease yearly – 647,000 Americans.

Dr Marta Guasch-Ferre, lead author of the study, said: ‘Previous studies have linked high consumption of olive oil with better cardiovascular health, particularly in Mediterranean countries where olive oil intake is much higher than in the United States.

‘Our aim was to investigate whether higher olive oil consumption was beneficial to heart health in the US population.’

The study by Harvard T.H. Chan School of Public Health in Boston took place between 1990 and 2014.

It included 63,867 women from the Nurses’ Health Study and 35,512 men from the Health Professionals Follow-up Study. 

EXPLAINED: THE MEDITERRANEAN DIET

Consuming more fruit and fish, and fewer sugary drinks and snacks, are the most important aspects of a Mediterranean diet.

Emphasis on: 

  • Fruits
  • Vegetables
  • Legumes
  • Nuts
  • Seeds
  • Whole grains
  • Fish and meat 
  • Monounsaturated fats, such as olive oil

Less of:

  • Saturated fats, like butter
  • Red meat 
  • Processed foods, like juice and white bread
  • Soda
  • Sugar 

In moderation:

  • A glass of red wine here and there is fine

How you can follow it:

  • Eat more fish
  • Squeeze more fruit & veg into every meal
  • Swap your sunflower oil or butter for extra virgin olive oil
  • Snack on nuts
  • Eat fruit for dessert 

All participants were free of cancer, heart disease and other chronic diseases at the start of the study. 

Every four years for about three decades, study participants answered questionnaires about their diet and lifestyle.

Researchers also used statistical models to compare the cardiovascular health benefits of olive oil with other plant oils combined, such as corn, canola, safflower and soybean. 

After accounting for diet and lifestyle factors, the researchers found that those who ate more than half a tablespoon per day of olive oil had a 15 per cent lower risk of having any kind of cardiovascular disease.

Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels. 

They also had a 21 per cent lower risk of coronary heart disease, a condition that occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced.

‘One interesting thing our study shows is that although olive oil was better than most animal fats and margarine, it was not superior to vegetable oils in this study population,’ Dr Guasch-Ferre said. 

‘This means that replacing any type of animal fat with vegetable oils, including olive oil but also others, could be a good strategy to improve cardiovascular health.’ 

The researchers also found that replacing one teaspoon of butter, margarine, mayonnaise or dairy fat with the same amount of olive oil could boost heart health.

The small swap could lower the risk of any cardiovascular disease by five per cent and the risk of coronary heart disease by seven per cent. 

However, when the study began in 1990, many margarines contained substantial amounts of trans-fatty acids, so the results may not apply to vegetable margarines currently available. 

Higher consumption of olive oil did not show an impact on stroke risk. 

Medical consultant Dr Sarah Brewer and dietitian Juliette Kellow claimed in their 2018 book ‘Eat Better Live Longer’ that olive oil could add years to your life. 

They said the common cooking ingredient contains antioxidants which could help to prevent or slow down cancer growth and reduce the risk of heart attacks and strokes.

And it may reduce the damaging effects of cholesterol, blood pressure and age-related diseases, and improve cognitive function, the experts said. 

The oil is high in calories – 100 per tablespoon, according to Brewer and Kellow – so it should be consumed in moderation. They also suggested one tablespoon a day. 

WHAT IS CARDIOVASCULAR DISEASE AND WHAT CAUSES IT?

Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels.

It’s usually associated with a build-up of fatty deposits inside the arteries (atherosclerosis) and an increased risk of blood clots.

It can also be associated with damage to arteries in organs such as the brain, heart, kidneys and eyes.

CVD is one of the main causes of death and disability in the UK, but it can often largely be prevented by leading a healthy lifestyle.

Types of CVD

There are many different types of CVD. Four of the main types are described below.

Coronary heart disease

Coronary heart disease occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced.

This puts an increased strain on the heart, and can lead to:

  • angina – chest pain caused by restricted blood flow to the heart muscle
  • heart attacks – where the blood flow to the heart muscle is suddenly blocked
  • heart failure – where the heart is unable to pump blood around the body properly 

Strokes and TIAs

A stroke is where the blood supply to part of the brain is cut off, which can cause brain damage and possibly death.

A transient ischaemic attack (also called a TIA or ‘mini-stroke’) is similar, but the blood flow to the brain is only temporarily disrupted.

The main symptoms of a stroke or TIA can be remembered with the word FAST, which stands for:

  • Face – the face may have drooped on one side, the person may be unable to smile, or their mouth or eye may have dropped.
  • Arms – the person may not be able to lift both arms and keep them there because of arm weakness or numbness in one arm.
  • Speech – their speech may be slurred or garbled, or they may not be able to talk at all.
  • Time – it’s time to dial 999 immediately if you see any of these signs or symptoms. 

Peripheral arterial disease

Peripheral arterial disease occurs when there’s a blockage in the arteries to the limbs, usually the legs.

This can cause:

dull or cramping leg pain, which is worse when walking and gets better with rest

hair loss on the legs and feet

numbness or weakness in the legs

persistent ulcers (open sores) on the feet and legs 

Aortic disease

Aortic diseases are a group of conditions affecting the aorta. This is the largest blood vessel in the body, which carries blood from the heart to the rest of the body.

One of most common aortic diseases is an aortic aneurysm, where the aorta becomes weakened and bulges outwards.

This doesn’t usually have any symptoms, but there’s a chance it could burst and cause life-threatening bleeding..

Causes of CVD

The exact cause of CVD isn’t clear, but there are lots of things that can increase your risk of getting it. These are called ‘risk factors’.

The more risk factors you have, the greater your chances of developing CVD.

If you’re over 40, you’ll be invited by your GP for an NHS Health Check every 5 years.

Part of this check involves assessing your individual CVD risk and advising you how to reduce it if necessary.

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