It's now official - you can enjoy this beneficial fat.

Key Takeaways
Focus on type of fat, not total amount
Olive oil linked to reduced heart disease risk
Olive oil lowers risk of stroke and other diseases
Monounsaturated fat in olive oil beneficial
Choose extra virgin olive oil for health benefits
Be cautious of olive oil quality and freshness
Frequently Asked Questions
References

Overview

Starting from the 1970s, there was a movement to decrease fat intake in diets to reduce the risk of heart disease and other chronic conditions. Interestingly, the people of Crete, known for their healthy lifestyle, have a diet rich in fat, especially olive oil.

In 2015, the US Dietary Guidelines Advisory Committee shifted its focus to the quality of fats consumed rather than the total quantity, recognizing the health advantages of olive oil. The European Union science panel has also acknowledged these benefits, permitting health claims for olive oil since 2012.

Olive oil consumption has been associated with a significant decrease in the risk of heart disease and strokes, as well as a lowered risk of various other illnesses. Olive oil contains monounsaturated fats like oleic acid, which can enhance cholesterol levels and potentially aid in weight management.

It is advisable to choose extra virgin olive oil for its health benefits and aim to consume at least one tablespoon daily. When purchasing olive oil, look for types with grassy scents and bitterness, indicating higher levels of beneficial components. Cooking with olive oil at low temperatures is both safe and advantageous.

Decrease in Heart Disease and Stroke Risk

The benefits of olive oil are substantial, demonstrated by multiple studies showing reduced risks of mortality, cardiovascular disease, and strokes among regular olive oil consumers.

Reduces Risk of Various Diseases

Olive oil has been proven to enhance insulin sensitivity, slow the progression of brain plaques, and decrease the likelihood of dementia and specific cancers.

Health Benefits of Olive Oil

Olive oil's distinctive composition, including oleic acid and various plant compounds, provides antioxidant and anti-inflammatory properties, making it a valuable dietary addition for overall well-being.

Choosing the Right Olive Oil

Opt for extra virgin olive oil from reputable sources to ensure freshness and quality. Consider the oil's aroma, bitterness, and suitability for cooking to maximize its health benefits.

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

6 Possible Causes of Brain Fog.

5 Causes of Brain Fog, Functional Medicine Meridian ID.

Brain Fog After Eating? These are the Worst Culprits.

How Your Diet Influences Brain Fog.

Brain Fog. Cleveland Clinic.

To Prevent Brain Fog at Work, Watch Wat (And How) You Eat.

Feeling Foggy? Here's How Nutrition Can Help.

Food allergy, intolerance, or sensitivity: What’s the difference, and why does it matter?

Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.