Olive oil is present in our kitchen, but most of us use it as a flavouring rather than a foundation. The evidence suggests the difference between the two may be a difference in lifespan.
The trial
PREDIMED — the largest randomised controlled trial of a dietary pattern in the history of cardiovascular prevention — enrolled 7,447 adults at high cardiovascular risk in Spain, randomised to: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts, or a control low-fat diet[1].
The result
After a median follow-up of 4.8 years, the extra-virgin olive oil arm showed a 31% relative reduction in heart attacks, strokes and cardiovascular deaths compared with the control diet[2]. In an analysis within the same study, each additional 10 grams a day of extra-virgin olive oil was associated with a 10% lower cardiovascular disease risk and 7% lower mortality[3].
the trial
and cardiovascular death
daily spoonful
A note of scientific honesty
The 2018 version published in NEJM is a republication and re-analysis of the original 2013 trial following a methodological review of randomisation at some sites[1],[2] — and the results remained consistent after correction. We mention this because transparency is part of sourcing.
How to apply it in our kitchen
- Make it the default salad oil: the easiest change with the largest effect.
- Replace part of the ghee in everyday cooking — not all of it at once; traditional flavour has its place at occasions.
- Watch the calories: a tablespoon ≈ 120 kcal. Olive oil is healthy but not "free" — it counts within your day.
- Extra virgin specifically: that is what the trial used, not refined oils.