Forgetting where you put your car keys in your twenties is an inconvenience. Forgetting where you put them in your forties is annoying. And forgetting where you put them when you’re over fifty can make you start worrying about bigger issues like dementia and, more specifically, Alzheimer’s disease. And while there’s currently no cure for Alzheimer’s, recent studies show that when it comes to death from dementia, you should start with “hold the mayo.”
According to Everyday Health, a study recently presented at the annual meeting of the American Society of Nutrition found that people who use one teaspoon of olive oil instead of mayonnaise or margarine lower their risk of fatal dementia by as much as 14 percent. Even more impressive, those who consume half a tablespoon or more decrease their risk by a whopping 28 percent, even if the rest of their diets are less than ideal.
“This long-term study shows there are cognitive health benefits from the consumption of relatively small amounts of olive oil,” says Penny M. Kris-Etherton, Ph.D., RDN, a previous professor of nutrition at Pennsylvania State University in University Park. “The research suggests there are things in olive oil that somehow benefit cognitive health, and those things are not present in margarine or mayonnaise.”
The Difference in Dementia and Alzheimer’s Disease
You may hear the terms dementia and Alzheimer’s used interchangeably, but they are very different. According to Healthline, dementia is a group of symptoms that do not have a specific diagnosis but are often the result of a particular disease, including Parkinson’s and, most commonly, Alzheimer’s. In fact, approximately 60-80% of all cases of dementia are the result of Alzheimer’s Disease. Both dementia symptoms and Alzheimer’s disease affect an individual’s cognitive skills and may result in changes in behavior, loss of memory, and the inability to take care of the most basic needs and bodily functions. With Alzheimer’s disease, the outcome is almost always fatal, and life expectancy varies depending on how quickly the disease progresses. And while there are no guarantees, more and more evidence supports that nutrition can play a crucial role in keeping the brain healthy and slowing and even preventing dementia and the diseases, like Alzheimer’s, that cause it.
What is it About Olive Oil?
Olive oil is a key component of The Mediterranean Diet, one of the few “diets” that healthcare professionals recommend for the way it reduces inflammation in the body and offers both brain-boosting and heart-healthy benefits. It contains oleic acid, a fatty acid that contains both vitamins E and K. Dr. Amal Khalil Kaddoumi, a professor at the Harrison College of Pharmacy at Auburn University, told Medical News Today that the vitamin-rich acid could be responsible for protecting the brain, improving memory, and reducing Alzheimer’s biomarkers. The monounsaturated acid also contains antioxidants that protect the body from free radical damage and cross the blood-brain barrier to affect the brain directly.
Interestingly, the cardiovascular benefits of olive oil may also indirectly contribute to brain health. Johns Hopkins cardiologist Seth Martin, M.D., M.H.S., associate director of the Lipid Clinic at the Ciccarone Center for the Prevention of Heart Disease, says that while the causes of dementia are still being studied, unhealthy arteries may play a part.
“There is increasing evidence connecting cardiovascular risk factors with brain health,” he says.
Is Extra Virgin Extra Healthy?
Go to any grocery store, and you’ll find shelves full of regular and extra virgin olive oil (EVOO). Which one should you pick? While adding olive oil in any form to your diet is always a good idea, EVOO does come out ahead in the antioxidant department if you can afford the extra price. Because the olives for EVOO are pressed without extreme heat or chemicals, the phenols that give the oil its antioxidant properties are preserved in their purest state. Unlike the natural EVOO, regular, highly processed olive oil loses some of those phenols in the making. Antioxidants aside, no clear evidence supports choosing EVOO over regular for any extra brain and heart health boosts. Still, a good rule of thumb is to select the highest quality you can afford to reap all the rewards.
Olive oil, particularly extra virgin olive oil (EVOO), has been increasingly recognized for its potential role in dementia prevention. A key component of the Mediterranean diet, olive oil is rich in monounsaturated fats and powerful antioxidants like polyphenols, which may help protect brain health.
One of the primary benefits of olive oil is its anti-inflammatory and antioxidant properties. Chronic inflammation and oxidative stress are linked to the progression of neurodegenerative diseases like Alzheimer’s. The antioxidants in olive oil can help reduce this oxidative damage, promoting brain cell health. Studies have also shown that oleocanthal, a compound found in EVOO, may help remove beta-amyloid plaques from the brain, which are a hallmark of Alzheimer’s disease.
Moreover, the consumption of olive oil has been associated with improved vascular health. Good circulation is crucial for brain function, as it ensures that brain cells receive adequate oxygen and nutrients. Research has indicated that those following a Mediterranean-style diet, high in olive oil, exhibit slower cognitive decline and lower rates of dementia.
Incorporating olive oil into daily meals, such as in salads or cooking, may provide a natural and effective way to support brain health and protect against dementia as we age.
The Verdict
Dementia and Alzheimer’s are mysterious and dependent on several factors, so experts caution against oversimplifying the argument for olive oil. Yes, the results look promising, but until more research is done, it is hard to determine what other issues come into play when dealing with death from dementia. However, it is indisputable that olive oil has many health benefits and inflammation-reducing properties causing experts to recommend it over saturated fats as part of a healthy diet. How to get your daily dose? Use it instead of butter or oil for cooking, toss it in your salad instead of a high-fat dressing, or drizzle it as the finishing touch on everything from eggs to soups, veggies, and even desserts. The subtle flavor enhances everything it touches, including your health.
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