EVOO

Long-associated with the Mediterranean diet, the benefits of olive oil shouldn’t come as a surprise.

Olive oil can reduce your risk of cancer, cardiovascular disease, Alzheimer’s, and early death - with one caveat: it needs to be extra-virgin olive oil (EVOO). Why? Because EVOO hasn’t been heated as other olive oil grades tend to be, thereby preserving the health-enhancing polyphenol antioxidants and beneficial oleic fatty acids.

In fact, the polyphenols and fatty acids found in EVOO have been associated with “successful aging” by reducing the risk of age-related degenerative diseases, leading researchers to conclude:

EVOO polyphenols may significantly help to modulate the aging process, so tightly connected to oxidative stress and chronic inflammation.”

EVOO also protects against liver dysfunction, gut inflammation, and oxidative damage to colon cells, which is an important consideration for those contending with liver disease or inflammatory bowel disease (IBD). The oil may also be beneficial for maintaining muscle mass, strength, and function in aging populations.

EVOO supports a healthy gut microbiota and “functioning of the mucosal immune system [which] may lead to favorable outcomes in cardiovascular, metabolic, and cognitive health.”

Moreover, a recent study in 2022 discovered people who consumed half a tablespoon or more of olive oil per day lowered their risk of death from cardiovascular disease by approximately 19 percent.

Lastly, combining a healthy fat source (such as EVOO) with nutritious, antioxidant-rich foods helps with the absorption of fat-soluble vitamins. Instead of taking the oil in isolation - as you see with the latest trend - it’s best to use it as you normally would as part of a whole food, healthy diet with no more than three to four tablespoons total per day.