Extra Virgin Olive Oil: More Benefits Discovered

Many of the health benefits associated with the Mediterranean diet are thought to be due, in part, to one of its key components: extra virgin olive oil.¹

Consumption of olive oil has been shown to be associated with improvement in:

Symptoms of mild cognitive impairment and biomarkers of Alzheimer's disease,^2,3

• Insulin resistance biomarkers,⁴
• Cardiovascular disease,⁵
• Type 2 diabetes,^5,6 and
• Cancer.⁷

It has also been associated in different studies with a lower risk of death from cardiovascular events, cancer, and from any cause.^5,8,9

But not all olive oil is equal. For optimal health benefits, choose a cold-pressed extra virgin olive oil high in polyphenols.

Brain Protection

Extra virgin olive oil (EVOO) and its phenolic compounds help combat key processes involved in the development of Alzheimer's disease.

Evidence from preclinical studies, summarized in a comprehensive review published in 2024, suggests that this includes reducing the buildup of harmful plaques, easing inflammation, enhancing the brain's protective barrier, and lowering oxidative stress.¹⁰

In human studies examined in that same 2024 review, it was found that regular consumption of extra virgin olive oil improved not only cognitive function but also biomarkers and indices associated with developing mild cognitive impairment and Alzheimer's.¹⁰

It may also reduce the risk of dying from dementia.

In an analysis of data from two large prospective cohorts—the Nurses' Health Study in 60,582 women and the Health Professional Follow-up Study in 31,801 men, followed for 28 years—it was found that those who consumed more than 7 grams (just over half a tablespoon) of olive oil per day had a 29% lower risk of dementia-related death than those who consumed little or no olive oil.⁹

Boost Metabolic Health

Olive oil has been identified as a key contributor to the cardiovascular benefits of the Mediterranean diet.^11,12

Research has highlighted the polyphenol content of olive oil, revealing that its anti-inflammatory effects play a major role in improving lipid profiles and blood vessel function, promoting healthy arteries and blood pressure.^13,14 As a result, extra virgin olive oil polyphenols may lower the risk of heart attack, stroke, and sudden cardiac death.¹⁴

A famous multicenter trial involved about 7,500 people aged between 55-80 years, who were at high cardiovascular risk but without any diagnosed disease at the start of the study. Participants were assigned to one of three groups and followed for nearly five years:

• Mediterranean diet supplemented with extra virgin olive oil group,
• Mediterranean diet supplemented with mixed nuts, and
• Controlled diet (with advice to reduce dietary fat).

The olive oil group consumed, on average, roughly two-thirds of a tablespoon of extra virgin olive oil daily and had a 31% reduced risk of a major cardiovascular event (including myocardial infarction, stroke, or cardiovascular death), compared to those following a low-fat diet.¹⁵

A systematic review and meta-analysis of 29 clinical trials and four cohort studies found that higher olive oil intake is associated with a significantly reduced risk of developing type 2 diabetes. Individuals with the highest intake had a 16% lower risk of incident type 2 diabetes compared to those with the lowest intake.

In people with established type 2 diabetes, olive oil supplementation also improved glycemic control, leading to a significant reduction in HbA1c levels and fasting plasma glucose.6

One review found that extra virgin olive oil (EVOO) outperformed other dietary fats in several key areas of health. It was more effective at lowering blood pressure and LDL (“bad”) cholesterol, while also increasing HDL (“good”) cholesterol. Additionally, EVOO contributed to better glucose control and supported healthy weight management. These benefits are believed to stem from EVOO's rich polyphenol content.1

In an early randomized controlled trial, 23 people with high blood pressure were randomly assigned to follow either a diet high in monounsaturated fatty acids (MUFA) from extra virgin olive oil or a diet high in polyunsaturated fatty acids (PUFA) from sunflower oil for six months, after which they crossed over to the alternate diet for another six months. At the end of six months, blood pressure drug dosage was reduced by 48% in the extra virgin olive oil group as compared to the sunflower oil group.¹⁶

Fight Against Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is a growing health concern in the U.S., characterized by excess fat buildup in the liver.

Cases have surged in recent years, and a 2018 forecast determined that by 2030, more than 100 million Americans would have the condition—a whopping 21% increase from 2018 levels.¹⁷

In a study of 2,436 adults, those who consumed more than 2.7 tbs of extra virgin olive oil per day had a 27% lower chance of having NAFLD compared to those who consumed 0–1.75 tbs daily.

The benefits in people with excess weight were impressive:

• 18% lower risk of NAFLD in overweight individuals, and
• 26% lower risk of NAFLD in those with obesity.¹⁸

In another observational study of 2,754 people with and without non-alcoholic fatty liver disease, those who consumed 2.25 tbs or more of extra virgin olive oil per day had a 27%-34% lower risk of all-cause mortality compared to those who consumed about 1.5 tbs or less, with greater protection associated with higher levels of daily extra virgin olive oil.

In those with NAFLD (non-alcoholic fatty liver disease), the protective effect was even greater.⁸

Reduced Cancer Mortality

Consuming a Mediterranean-style diet is associated with a reduced risk of numerous types of cancer, including breast, colorectal, prostate, gastric, bladder, head and neck, and lung cancers.¹⁹

Olive oil may play an important role in this benefit.

What You Need To Know

The Protective Effects of Extra Virgin Olive Oil

• Olive oil is a key component of the Mediterranean diet that is likely responsible for many of its health benefits.
• Consuming higher amounts of extra virgin olive oil is associated with a reduced risk of dementia, cancer, heart disease, and liver disease.
• It has also been connected to a lower risk of dying from cancer, dementia, or any cause at all.
• Cold-pressed extra virgin olive oil is the least processed olive oil and contains higher amounts of polyphenols, plant compounds responsible for many health benefits.

In a 17-year observational study, researchers analyzed dietary intake of olive oil and compared it to mortality data. Results showed that consuming²⁰ about 2.25 – 3.75 tbs per day was linked to a 24% lower risk of all-cause mortality. Consuming about 3.75 tbs or more daily was linked to a significant reduction in death from cancer, including a:

• 60% lower mortality for gastrointestinal cancer, and
• 50% reduction in mortality from other cancers.

Virtues of Cold-Pressed Olive Oil

All olive oil isn't the same. Cold-pressed extra virgin olive oil is the highest-quality variety. It is the champagne of olive oil.

Cold pressing uses a mechanical press to extract oil without heat or chemicals, helping preserve more of its health benefits by promoting compounds such as polyphenols, which also provide flavor.^21,22

Greater dietary intake of polyphenols helps improve lipid profiles and lower blood pressure, insulin resistance, and systemic inflammation.²³

The polyphenol content of olive oil varies based on factors including the climate, ripeness of the olives, how the oil is extracted, and the storing process.²²

Olive oil is also high in monounsaturated fatty acids (primarily oleic acid), which can lower LDL cholesterol, another potential contributor to olive oil's abundant health benefits.¹¹

Olive Oil and Oral Health

Olive oil may even help reduce gingival inflammation²⁴ and dental plaque.^24,25

In a clinical study, 75 adults with gingivitis (early gum disease) caused by plaque bacteria used extra virgin olive oil as a daily mouthwash. After 30 days, they had a 48% reduction in plaque formation and a 64% reduction in gum bleeding.²⁴

Participants in this study held one tablespoon of extra virgin olive oil in their mouths and swished it around for five minutes, one time per evening before going to bed, after brushing and flossing.

Summary

Extra virgin olive oil is a key component of the Mediterranean diet that is thought to contribute to many of the diet's health benefits.

Consuming higher amounts of extra virgin olive oil is associated with a reduced risk of numerous age-related health conditions, as well as a lower risk of dying from heart events, strokes, dementia, cancer, or any cause at all.

For the greatest health benefits, choose a cold-pressed extra virgin olive oil with a high polyphenol content.

If you have any questions on the scientific content of this article, please call a Life Extension  Wellness Specialist at 1-866-864-3027.

References

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3. Kaddoumi A, Denney TS, Jr., Deshpande G, et al. Extra-Virgin Olive Oil Enhances the Blood-Brain Barrier Function in Mild Cognitive Impairment: A Randomized Controlled Trial. Nutrients. 2022 Dec 1;14(23).
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