Dousing your meals with just a spoonful of olive oil could be a life-saving habit, research suggests. A study linked a drastically lowered risk of death from dementia for those who include this key ingredient in their diet.

The review was first researched and presented in July 2023 at the American Society for Nutrition’s annual meeting, however, the findings were published in JAMA Network Open in May last year.

Past research has already hinted at the benefits of the Mediterranean diet for reducing dementia risks, yet this latest study is the first to take an in-depth look at how specific foods within the diet correlate with death rates linked to dementia.

A dedicated team from Harvard T. H. Chan School of Public Health from the US followed over 92,000 adults who added a minimum of seven grams of olive oil to their daily meals for nearly 30 years.

According to their findings, those partaking in a dose of the nutrient-rich oil every day cut down their risk of dying from dementia by a striking 28%.

On the flip side, those who seldom or never included olive oil in their meals saw no such benefit. As reported by the Mirror US, Anne-Julie Tessier, co-author and a research associate in nutrition at Harvard University’s T.H. Chan School of Public Health, said: “Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health, as well.

“Opting for olive oil, a natural product, instead of fats such as margarine and commercial mayonnaise, is a safe choice and may reduce the risk of fatal dementia.” As part of the study, the research team delved into data from over 92,000 individuals with an average age of 56.

Every four years, the dietary habits of the study participants were evaluated through a questionnaire and the Alternative Healthy Eating Index, which gauges food and nutrient impact on chronic disease risk. A higher score on this index indicates a healthier diet.

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Findings from the study suggest that replacing roughly five grams (about 1.5 teaspoons) of margarine or mayonnaise with olive oil daily could result in an eight to 14% reduction in dementia-related mortality.

However, substituting these fats with other vegetable oils or butter did not show significant benefits. Duane Mellor, a registered dietitian not involved in the study, commented that “more research is needed” since the results show a correlation rather than direct causation.

The researchers observed that the Mediterranean diet only achieved a “nine” on their scale, reflecting the average intake of the population studied, which is part of the assessment of dietary quality.

Speaking to CNN, Mellor remarked: “It might be more accurate to use an assessment of diet which looks at a wider number of foods, as more than (nine) things make up a healthy diet.”

Olive oil is widely recognised for its array of health advantages. Other research has associated it with a reduced risk of heart disease, high blood pressure, high cholesterol and inflammation.

Dementia risk

It is not exactly known what causes dementia however, there are multiple factors that can raise your risk. While some of these are outside of our control, such as age and genetics, others can be influenced by your lifestyle choices.

Research by The Lancet shows that around 45% of dementia cases are preventable. This linked the following factors to an increased risk of dementia:

• Lack of education
• Exposure to air pollution
• Traumatic brain injury
• High blood pressure
• Untreated hearing loss
• Lack of exercise
• Smoking
• Obesity
• Excessive alcohol
• Social isolation
• Depression.

To lower your risk of dementia, the NHS recommends:

• Eating a balanced diet
• Maintaining a healthy weight
• Exercising regularly
• Keeping alcohol within recommended limits
• Stopping smoking
• Keeping your blood pressure at a healthy level
• Remaining socially active.