Prof Tim Spector's favourite butter replacement that cuts stroke and breast cancer risk

Swapping butter for extra virgin olive oil can be an easy way to increase your intake (Image: GETTY)

On the Best of Zoe podcast, host Jonathan Wolf revisited his conversation with olive oil expert Elizabeth Berger and Professor Tim Spector, who shone a light on a 2018 study's eye-opening findings around the liquid gold dressing.

The research touted olive oil's impressive health perks, including slashing risks of heart disease, strokes, and breast cancer. Yet, it seems Brits are missing out as they're consuming barely one bottle a year when the study showed top results at around four tablespoons a day.

Professor Tim lauded the "huge logistical exercise" that the Spanish study completed to carry out the study, but the country's ties to the olive oil industry brought the results into question.

However, a repeat trial in the US confirmed the myriad of health advantages and a remarkable 41% drop in stroke risk for regular consumers.

The nutrition expert encouraged people to pour olive oil into their diets, but not in their cooking, suggesting it's best served in its raw form such as dressing, but there are some unique ways to incorporate it, the professor explained: "I hardly use butter at all, I reach for the olive oil every time."

Olive oil expert Elizabeth suggested adding a drizzle to your morning marmalade toast, describing it as "uplifting" and "extremely good for your health".

She also recommended using it as a substitute for fat when baking to make your baked goods more moist or when making granola.

Although heating olive oil can cause it to lose some nutrients, it enhances the nutritional value of the food it's used with, the expert claim.

However, not all olive oils are created equal, according to the Frantoi founder.

The best type for your health is extra virgin olive oil, lightly filtered and stored in dark glass.

Elizabeth explained that light exposure can degrade the oil over time and while unfiltered olive oil may appear more authentic with its floating bits, the sediment can oxidise the oil.

She added: "There are 36 known polyphenols in extra virgin olive oil, if you were to compare that to coconut oil, for example, there are six."

These polyphenols may be what gives olive oil such a dramatic health boost, as they have been shown to improve cardiovascular health, blood sugar levels, the immune system and reduce inflammation and chronic disease risk.