Many of us are aware that what we eat is hugely important when it comes to our health and wellbeing. Certain foods are known to increase our risk for conditions, while others can actually lower it.
While there is no single “superfood” that can cure and prevent all ailments, there is one that comes quite close, according to one expert.
Speaking on his BBC Radio Four show Just One Thing, diet and wellbeing guru Dr Michael Mosley, advised people to eat a spoonful of one specific thing everyday.
He claimed doing so can tackle inflammation, reduce blood pressure and even boost memory.
The healthy eating expert, known for his version of the 5:2 and Fast 800 eating plans, urged people to eat olive oil daily for this reason.
Dr Mosley said a tablespoon of the oil came with great benefits – and is a key part of the Mediterranean diet.
He explained that the health benefits come from the fact that it is especially rich in polyphenols, compounds found in plants.
“Olive oil is also rich in something called oleic acid, which, along with the polyphenols, could explain why a good glug of olive oil a day can lower inflammation, improve our memory and reduce blood pressure,” he said.
Unfortunately, he said the more expensive types of olive oil – extra virgin – come with the most health benefits. People should switch to this rather than using other oils such as rapeseed.
Dr Mosley referenced a scientific study, published in the European Journal of Clinical Nutrition in 2022, in which more than 12,000 participants were followed over 10 years.
“In a recent Spanish study of over 12,000 people, researchers found that those who had a tablespoon and a half of olive oil a day were half as likely to die from cardiovascular disease, which is impressive,” he said.
“This association was only found with those consuming extra virgin olive oil and not refined or ordinary olive oil.
“On the other hand, a 2020 roundup found that consuming olive oil in whatever form lowered blood pressure, though extra virgin had a bigger impact.”
In a separate study, also from 2022, 25 older adults with mild memory problems were randomly assigned to a daily dose of two tablespoons of olive oil.
It found that extra virgin improved connectivity in some parts of the brain.
Inflammation is one of the biggest issues a body faces with it leading to joint pain and potentially causing diabetes and depression.
Dr Mosley continued: “A daily dose of olive oil could also dampen down chronic inflammation, which is linked to dementia and cancer.
“A recent roundup of 30 studies found that daily consumption of olive oil, reduced levels of interleukin six and C reactive protein, two markers of inflammation.”
Speaking as a guest on Dr Mosley’s show, Doctor Bill Mullen from the University of Glasgow explained: “The major component of olive oil is oleic acid, and it’s one of these omega nine fatty acids.
“Oleic acid is certainly known for having anti-inflammatory effects, and we’re pretty sure a lot of these chronic diseases start with inflammation.
“And if it does have an anti-inflammatory effect, it’s most likely that it’s going to prevent issues in the endothelial function on the art interior walls that will stop build-up of plaques from forming on the arterial walls, which are all basically made up of collagen.
“And if it can prevent any damage to the endothelial and the collagen there, then this could be the main reason why olive oil has the effect. And if it’s good for coronary arteries, it’s good for arteries in the brain as well.”
