The Unexpected Health Advantages of Olive Oil
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Health experts have always acknowledged the numerous benefits of olive oil. However, recent research indicates that we have been underestimating its medicinal value.
Recent studies have uncovered some of the most crucial anti-aging compounds and health advantages of olive oil. Here's what you should be aware of…
Overview
Benefits of Olive Oil for Anti-Aging
The University of Minnesota researchers have noted that while some studies on the Mediterranean diet—rich in olive oil—have suggested that the signaling pathways were activated by resveratrol in red wine, some of them are actually initiated by olive oil.
They further explain that the benefits of olive oil are magnified when combined with exercise, fasting, and calorie restriction.
Researcher Doug Mashek, PhD, explains, "The way this fat (in olive oil) operates is it needs to first be stored in lipid droplets, tiny structures where our cells store fat. When the fat is subsequently broken down during activities like exercise or fasting, the positive effects are realized through signaling."
Preventing Disease
Studies have shown that adding more olive oil to your diet can decrease the risk of various debilitating illnesses affecting millions of individuals.
For instance, a Harvard study indicates that individuals consuming over half a tablespoon of olive oil daily have a 15 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease.2
This study, spanning twenty-four years, analyzed health data from more than 63,000 women in the Nurses’ Health Study and over 35,000 men in the Health Professionals Follow-up Study.
The research also reveals that simply replacing one teaspoon of butter, margarine, mayonnaise, or dairy fat with olive oil daily can lower the risk of cardiovascular disease by five percent and coronary heart disease by seven percent.
In terms of longevity, individuals consuming the most olive oil during the study period had a 17 percent lower risk of dying from cancer, a 29 percent lower risk of dying from neurodegenerative disease, a 19 percent lower risk of dying from heart disease, and an 18 percent lower risk of succumbing to lung disease compared to those consuming the least amount of olive oil.
Enhanced Memory
Meanwhile, a study in Greece suggests that consuming olive oil may enhance the cognitive abilities of individuals experiencing memory decline.
In this study, researchers examined the effects of consuming 3.3 tablespoons of olive oil daily in individuals with amnestic mild cognitive impairment (MCI). This condition arises when memory falters, and individuals struggle with daily complex tasks, often heralding the onset of Alzheimer's disease.
In the study, three groups were studied. One group was given 3.3 tablespoons of high-phenolic early harvest extra virgin olive oil daily, another group received 3.3 tablespoons of moderate-phenolic early harvest extra virgin olive oil daily, and the third group followed the Mediterranean diet.
By the way, phenolics are plant compounds that act as antioxidants and are linked to various health advantages. Extra virgin olive oil is derived from pure, cold-pressed olives and is believed to contain more beneficial compounds.
After a year, both groups consuming olive oil showed greater improvements in memory tests compared to those following the Mediterranean diet. Furthermore, individuals consuming high-phenolic olive oil experienced the most significant improvement.3
The researchers concluded that consuming extra virgin olive oil from a young age may provide strong protection against memory issues as individuals age.
Incorporating More Olive Oil into Your Diet
To benefit from olive oil, simply drizzle it over your salads and vegetables when you eat. The recommended type is organic extra virgin olive oil.
European researchers suggest that when you sauté vegetables with olive oil, you release some of the beneficial natural compounds from the vegetables into the oil, allowing you to absorb additional antioxidants from your meal.4
High-quality olive oil is a safe choice. As recent research indicates, using this healthy oil in any way will provide robust support for better health. So, go ahead and enjoy the amazing health benefits of olive oil.
Summary
Recent studies confirm that olive oil, especially high-quality extra virgin olive oil, offers significant health benefits beyond previous knowledge. Research from the University of Minnesota and Harvard emphasizes that olive oil promotes cellular health by enhancing mitochondria production, lowers the risks of chronic diseases like heart disease, cancer, and neurodegenerative conditions, and boosts cognitive function. Adding olive oil to your diet can be a practical way to guard against age-related diseases and support overall well-being.
Frequently Asked Questions
How does olive oil improve cellular health?
Olive oil stimulates the production of more mitochondria in cells, aiding their efficiency and potentially slowing down aging.
Can olive oil reduce the risk of chronic diseases?
Yes, studies demonstrate that regular olive oil consumption can decrease the likelihood of cardiovascular disease, cancer, and neurodegenerative disorders like Alzheimer’s.
Is there a specific type of olive oil that provides more benefits?
Extra virgin olive oil, particularly rich in phenolic compounds, is the most advantageous due to its higher antioxidant levels.
How much olive oil should I consume daily for health benefits?
Research suggests that even half a tablespoon daily can be beneficial, but around 3.3 tablespoons daily has been shown to enhance cognitive function.
What is the best way to include olive oil in my diet?
Drizzle it on salads, sauté vegetables, or use it in cooking to maximize health benefits while enhancing the flavor of your food.
References
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.
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.