How to live longer is a question everyone wish they knew the answer to.
Quitting smoking can cut your risk of dying from cancer related to smoking and slash your risk of stroke.
And alongside exercise, the NHS, says eating a healthy, balanced diet is crucial to helping you live longer, and one food recommended by health experts is olive oil.
Olive oil is a well-known ingredient of the Mediterranean diet and has many bonuses relating to cholesterol, blood pressure, age-related diseases, and cognitive function, according to medical consultant Dr Sarah Brewer and dietitian Juliette Kellow. It may also help prevent certain types of cancer.
But how much olive oil a day should you be eating?
In their book titled ‘Eat Better Live Longer’, Dr Brewer and Ms Kellow recommend one tablespoon a day.
But they add: “It’s high in calories – a tablespoon has 100 calories – so be aware of this.”
All live oils are rich in heart-healthy monounsaturated fats and contain the same good amount of vitamin E.
Extra virgin is the purest and best enjoyed raw, while virgin and pure olive oils are less expensive and have a lower smoke point so are good for cooking with.
Extra virgin is the best choice for maximum health benefits.
The duo go on to explain how olive oil can add years onto life expectancy.
Cancer protector
Olive oil may help protect against cancer, according to Dr Brewer and Ms Kellow.
They say: “A review of studies found people with the highest intakes of olive oil compared with the lowest intakes were 34 per cent less likely to have any type of cancer, and particularly breast cancer.
“It’s not clear exactly how olive oil makes this happen, although lab-based studies show that polyphenols in olive oil may help to prevent the initiation and progression of cancer through their antioxidant action.”
Stroke prevention
The experts say there’s good evidence that olive oil, and particularly one of the main monounsaturated fats in it – oleic acid – helps to reduce high blood pressure, which, in turn, can help to protect against stroke.
Dr Brewer and Ms Kellow add: “Indeed, many studies show a lower incidence of stroke in people who have good intakes of olive oil.”
Antioxidant powers
All olive oil is rich in vitamin E, a vitamin with potent antioxidant ability.
The pair write: “Extra virgin olive oil is also packed with polyphenols, many of which act as antioxidants and anti-inflammatories.
“This is a powerful combination – the antioxidants mop up cell-damaging free radicals, while anti-inflammatories combat unwanted inflammation in the body.”
Dr Hilary Jones revealed the key to longevity is this diet last week.
