Olive oil is widely recognized for its health benefits, particularly for brain function and cardiovascular health. Packed with antioxidants, monounsaturated fats, and anti-inflammatory compounds, it plays a key role in reducing the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s. However, to fully benefit from olive oil, it’s essential to choose, store, and use it correctly.
Key Takeaways
Olive oil is a key component for brain function and cardiovascular health due to its high levels of antioxidants, monounsaturated fats, and anti-inflammatory compounds.
- Consuming half a tablespoon of olive oil daily can lower the risk of dying from dementia by 28%, according to a Harvard University study.
- Extra virgin olive oil (EVOO) is especially beneficial for brain health due to its ability to slow cognitive decline and protect the blood-brain barrier.
- To maximize olive oil’s health benefits, it’s essential to choose high-quality EVOO, store it properly in a cool, dark place, and use it at low temperatures.
The science behind olive oil’s health benefits
A Harvard University study in 2024 revealed that consuming just half a tablespoon (0.25 ounces) of olive oil daily is linked to a 28% lower risk of dying from dementia.
Researchers analyzed health records from over 92,000 individuals over 28 years and found that replacing margarine or mayonnaise with olive oil further reduced risk by 8–14%. This is particularly relevant as the World Health Organization (WHO) reports that 55 million people worldwide live with dementia, with 10 million new cases diagnosed annually.
Olive oil contains vital compounds such as vitamin E, polyphenols, and oleocanthal, which help combat oxidative stress and inflammation—two major contributors to brain aging. Extra virgin olive oil (EVOO) is especially beneficial, as studies suggest it can slow cognitive decline and protect the blood-brain barrier, which regulates essential nutrients entering the brain.
Beyond brain health, olive oil supports heart function, improves cholesterol levels, and may lower the risk of stroke. The Mediterranean diet, which heavily features olive oil, has been associated with longer life expectancy and reduced rates of chronic diseases.
Getting the most out of olive oil
To maximize olive oil’s health benefits, it’s crucial to use it correctly. Simply adding it to your diet isn’t enough—you need to ensure you’re selecting high-quality oil, storing it properly, and using it in ways that preserve its nutrients.
Many people unknowingly consume olive oil that has lost its potency due to poor handling, excessive heat exposure, or even adulteration with lower-quality oils. By following the right practices, you can retain its essential antioxidants, healthy fats, and brain-boosting compounds. Here are five key guidelines to ensure you get the most from olive oil.
Choose Extra Virgin Olive Oil (EVOO): Not all olive oils offer the same benefits. Labels like “virgin” or “light” suggest the oil may have been refined, reducing antioxidants and polyphenols. EVOO is the least processed and has the highest levels of these protective compounds.
A study found that nearly 70% of olive oils labeled “extra virgin” were not pure EVOO. Brands like Bertolli, Pompeian, and Whole Foods failed to meet the standards. Look for certification from trusted organizations for authenticity.
Store olive oil properly: Olive oil is perishable and degrades when exposed to heat, light, and oxygen. Store it in a cool, dark place in a dark glass bottle.
Avoid keeping it near stoves, windows, or direct sunlight. Do not refrigerate, as it can crystallize and change texture. Unopened olive oil lasts up to two years, but once opened, it should be consumed within six months for the best flavor and benefits.
Use olive oil at the right temperature: While olive oil is suitable for cooking, overheating it can destroy its beneficial compounds. When exposed to temperatures above 350°F (177°C), polyphenols begin to degrade, reducing its health advantages. Additionally, at very high temperatures, olive oil can produce harmful compounds.
For maximum benefits, use olive oil for low-heat cooking, drizzling over finished dishes, or as a salad dressing. It can also be added to dips, yogurt, and even soups to enhance both flavor and nutrition.
Recommended olive oil consumption amounts
Experts recommend consuming at least two tablespoons of olive oil daily for optimal brain and heart health. Some studies suggest that increasing intake to three tablespoons may provide additional protective effects against cognitive decline. However, olive oil is calorie-dense, so it’s essential to balance intake with overall dietary needs.
Olive oil is one of the simplest and most effective dietary additions for promoting long-term health. However, its benefits depend on choosing high-quality extra virgin varieties, proper storage, and mindful usage in cooking. By following these guidelines, you can ensure that you’re getting the most out of this powerful, brain-boosting oil.
