Mediterranean Diet Food List: 10 Foods To Stock Up On Now
The meal plan emphasizes whole grains, fish, olive oil, nuts, fresh vegetables and legumes over red meat and processed foods.
2022 study found
Extra virgin olive oil is the centerpiece of the Mediterranean diet and is easy to add to virtually every meal and snack. Olive oil is one of the healthiest cooking oils you can use, dietitians told TODAY.com recently. And consuming more olive oil is correlated is correlated with a reduced risk for death from several diseases, a <anchor>2022 study found</anchor>. In the study, a ½ tablespoon or more per day led to a decreased mortality risk. Use olive oil in salads, over vegetables or as a replacement for butter on whole grains.
Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults - ScienceDirect
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## Journal of the American College of Cardiology

# Original Investigation  Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults

Author links open overlay panelMartaGuasch-FerréPhDab, YanpingLiPhDa, Walter C.WillettMD, DrPHabc, QiSunMD, ScDabcd, LauraSampsonRDa, JordiSalas-SalvadóMDef, Miguel A.Martínez-GonzálezMDaeg, Meir J.StampferMD, DrPHabc, Frank B.HuMD, PhDabc

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## Abstract

### Background

Olive oil consumption has been shown to lower cardiovascular disease risk, but its associations with total and cause-specific mortality are unclear.

### Objectives

The purpose of this study was to evaluate whether olive oil intake is associated with total and cause-specific mortality in 2 prospective cohorts of U.S. men and women.

### Methods

The authors used multivariable-adjusted Cox proportional-hazards models to estimate HRs for total and cause-specific mortality among 60,582 women (Nurses’ Health Study, 1990-2018) and 31,801 men (Health Professionals Follow-up Study, 1990-2018) who were free of cardiovascular disease or cancer at baseline. Diet was assessed by a semiquantitative food frequency questionnaire every 4 years.

### Results

During 28 years of follow-up, 36,856 deaths occurred. The multivariable-adjusted pooled HR for all-cause mortality among participants who had the highest consumption of olive oil (>0.5 tablespoon/day or >7 g/d) was 0.81 (95% CI: 0.78-0.84) compared with those who never or rarely consumed olive oil. Higher olive oil intake was associated with 19% lower risk of cardiovascular disease mortality (HR: 0.81; 95% CI: 0.75-0.87), 17% lower risk of cancer mortality (HR: 0.83; 95% CI: 0.78-0.89), 29% lower risk of neurodegenerative disease mortality (HR: 0.71; 95% CI: 0.64-0.78), and 18% lower risk of respiratory disease mortality (HR: 0.82; 95% CI: 0.72-0.93). In substitution analyses, replacing 10 g/d of margarine, butter, mayonnaise, and dairy fat with the equivalent amount of olive oil was associated with 8%-34% lower risk of total and cause-specific mortality. No significant associations were observed when olive oil was compared with other vegetable oils combined.

### Conclusions

Higher olive oil intake was associated with lower risk of total and cause-specific mortality. Replacing margarine, butter, mayonnaise, and dairy fat with olive oil was associated with lower risk of mortality.

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## Key Words

cause-specific mortality

nutrition

olive oil

plant oils

total mortality

## Abbreviations and Acronyms

AHEI

alternative healthy eating index

FFQ

food frequency questionnaire

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The authors attest they are in compliance with human studies committees and animal welfare regulations of the authors’ institutions and Food and Drug Administration guidelines, including patient consent where appropriate. For more information, visit the Author Center.

© 2022 by the American College of Cardiology Foundation. Published by Elsevier.

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