Professor Tim Spector says breakfast superfood can cut cholesterol – in spite of ‘high fat content’

Professor Tim Spector has revealed a simple dietary change that could have a significant impact on health – using olive oil instead of butter for breakfast. The renowned expert in genetic epidemiology from King’s College London and co-founder of the Zoe health app, emphasised the potential benefits of incorporating extra virgin olive oil (EVOO) into one’s diet. Despite its relatively high fat content of up to 12 per cent, olive oil has been linked to reducing the risk of heart disease and stroke, as well as lowering levels of ‘bad’ cholesterol.

In a recent discussion on a Zoe podcast, Professor Spector highlighted the historical context of Mediterranean countries where olive oil is a staple in the diet. Studies have shown that people who regularly consume olive oil have lower rates of heart disease, stroke, and even cancer. Professor Spector pointed out that the polyphenols in olive oil, along with its monounsaturated fats like oleic acid, contribute to its health benefits.

One of the key studies supporting the health benefits of olive oil is the Predimed Study from 2018, which involved over 7,000 participants at high cardiovascular risk. The study found that those following a Mediterranean diet with EVOO had the lowest incidence of major cardiovascular events compared to those on a reduced-fat diet. This research, published in the New England Journal of Medicine, highlighted the superiority of a Mediterranean diet enriched with olive oil or nuts in preventing heart problems.

Recent research in 2023 further reiterated the advantages of EVOO over other fats for heart health, weight management, and overall well-being. The abundance of polyphenols in olive oil, known for their antioxidant properties, may play a significant role in promoting heart health and gut health. Professor Spector emphasised the importance of the quality of olive oil, as higher-quality EVOO contains more polyphenols.

In contrast to popular beliefs that fats are detrimental to health, olive oil stands out for its positive effects on cholesterol levels and overall health. With its monounsaturated fatty acids and anti-inflammatory compounds, olive oil promotes ‘good’ cholesterol levels while reducing ‘bad’ cholesterol levels. Its benefits extend to protecting against chronic diseases like cancer and heart disease by reducing plaque buildup in arteries.

In conclusion, Professor Tim Spector’s advocacy for incorporating olive oil into the daily diet highlights the potential for simple dietary changes to have a profound impact on health outcomes. By choosing olive oil over butter, individuals can reap the numerous health benefits associated with this superfood, ultimately reducing their risk of cardiovascular issues and improving overall well-being.