Olive Oil
Better than butter for LDL cholesterol; but still acutely impairs artery function; extra-virgin form significantly better than refined
Also known as: phenol-enriched virgin olive oil, extra-virgin olive oil
Active Compounds
Bioactive compounds found in Olive Oil, based on research from longevity science.
- Oleic Acid
Olive oil contains approximately 75% oleic acid, the most abundant MUFA in common liquid vegetable oils
Source: Nutrition, Food and Diet in Ageing and Longevity
- Monounsaturated Fatty Acids
Monounsaturated and polyunsaturated fatty acids as components of olive oil and nuts
Source: Nutrition, Food and Diet in Ageing and Longevity
- Monounsaturated Fats
Source: The Longevity Diet
- Oleocanthal
Source: Young Forever
- Oleuropein
Source: Young Forever
Health Benefits
Health conditions and aging processes that Olive Oil may influence, based on the source research.
Reduces Risk Of
- Heart disease
Better than butter for LDL cholesterol; replacing a teaspoon of butter with olive oil daily lowers heart disease risk 5-7%; but no difference vs other oils
Source: How Not to Age
- Cardiovascular Disease
Olive oil intake associated with reduced cardiovascular risk and mortality in PREDIMED study
Source: How Not to Age
Improves
- Osteoarthritis
Pilot RCT found topical virgin olive oil comparable to piroxicam gel for knee osteoarthritis
Source: How Not to Age
- Alzheimer's disease50 mL per day recommended for AD prevention
Mediterranean diet supplemented with olive oil improved cognitive testing vs low-fat control in 6-year Barcelona study
Source: The Longevity Diet
Protects Against
- Cardiovascular Disease
Phenol-enriched virgin olive oil impacts postprandial circulating microRNAs related to cardiovascular disease
Source: How Not to Age
- Heart disease
Heart-healthy benefits come from polyphenol effects on endothelial function and reducing blood vessel inflammation.
Source: Young Forever
Addresses
- Gut Dysbiosis
Polyphenol that supports microbiome
Source: Young Forever
Biological Mechanisms
How Olive Oil works at a cellular level.
- InhibitsImproves Endothelial Function
Olive oil, like other oils, acutely impairs endothelial function after a meal; walnuts and avocados are better fat sources for artery function
- PromotesReduces inflammation
Systematic review and meta-analysis confirmed anti-inflammatory benefits from regular dietary olive oil intake
Dosage Recommendations
Specific amounts mentioned in the research literature.
- 1 liter per week provided by researchersfor Heart disease
PREDIMED: the olive oil group had about a 31% lower incidence of stroke, heart attack, and death than the low-fat group
Source: Outlive
- 1 liter per weekfor PREDIMED
Researchers gave one group a weekly gift of a liter of olive oil to nudge them toward Mediterranean dietary changes
Source: Outlive
- 3 tablespoons per dayfor Cardiovascular Disease
Mediterranean diet with high olive oil associated with reduced cardiovascular events in Spanish RCT
Source: The Longevity Diet
- 50 mL per day recommended for AD preventionfor Alzheimer's disease
Mediterranean diet supplemented with olive oil improved cognitive testing vs low-fat control in 6-year Barcelona study
Source: The Longevity Diet
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The Longevity Diet
- Young Forever