5 proven health benefits of adding olive oil to your diet

Five Proven Health Benefits of Adding Olive Oil to Your Diet

Olive oil is a star ingredient in the Mediterranean diet, considered the best in the world. This oil has long been used for its rich flavor and versatility. But did you know it has many benefits beyond its culinary uses? Here are five science-backed reasons to include olive oil in your diet.

Good for the Heart

Olive oil, especially extra virgin olive oil, is known for protecting the heart. According to the World Health Organization (WHO), heart disease is the leading cause of death globally. A 2020 study published in the Journal of the American College of Cardiology found that consuming just half a tablespoon of olive oil daily was associated with a 14% lower risk of cardiovascular disease and an 18% lower risk of coronary heart disease.

Because it is rich in monounsaturated fats, olive oil helps reduce “bad” cholesterol (LDL) while maintaining “good” cholesterol (HDL). Antioxidants, such as oleocanthal in olive oil, also fight inflammation, a key factor in heart disease.
Improves Brain Health Olive oil also supports cognitive health as we age. A 2023 study published in Nutrition found that olive oil consumption may benefit brain health. The study revealed that people who consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia compared to those who never or rarely consumed it.

Anne-Julie Tessier, RD, PhD, the study’s lead researcher, commented, “Some antioxidant compounds in olive oil can cross the blood-brain barrier, which could have a direct effect on the brain. It’s also possible that olive oil may have an indirect effect on brain health by benefiting cardiovascular health.”
May Prevent Strokes
Stroke is the second most common cause of death, according to the WHO. It is caused by an interruption of blood flow to the brain, either by a clot or a hemorrhage. A 2014 review of studies found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
Reduces the risk of type 2 diabetes
More than 101 million people in India were living with diabetes in 2021, and the numbers continue to rise. Olive oil may offer some protection against type 2 diabetes. A 2019 study found that people with prediabetes who consumed 55 ml of olive oil enriched with oleanolic acid each day were less likely to develop diabetes. Managing type 2 diabetes is crucial, as it can lead to serious complications such as cardiovascular disease, kidney disease, nerve damage (neuropathy), and eye damage (retinopathy).

Emerging evidence suggests that olive oil may reduce the risk of cancer. A 2022 study published in PLOS ONE suggested that higher olive oil consumption was linked to a reduced risk of breast and colorectal cancer. This is because the oleic acid in olive oil reduces inflammation and oxidative stress. The antioxidants in olive oil also neutralize free radicals, which can damage DNA and lead to cancer.