5 proven health benefits of adding olive oil to the diet

Olive oil is a star ingredient in the Mediterranean diet, which is considered the best diet in the world. This oil has long been used for its rich flavour and versatility. But did you know that olive oil has numerous benefits beyond its culinary appeal? Here are five science-backed, compelling reasons to incorporate olive oil into your diet.

Olive oil, particularly extra virgin olive oil, is known for its heart-protective properties. According to the World Health Organisation (WHO), heart disease is the most common cause of death globally. A 2020studypublished in the Journal of the American College of Cardiology found that consuming just a half tablespoon of olive oil daily was linked to a 14% lower risk of cardiovascular diseases, and an 18% lower risk for coronary heart disease. High in monounsaturated fats, olive oil helps reduce LDL, the 'bad' cholesterol, while maintaining HDL, the 'good' cholesterol. The antioxidants, such as oleocanthal in olive oil, also combat inflammation, a key driver of heart disease.

Olive oil also supports cognitive health as we age. A 2023studypublished in Nutrition found that olive oil intake can potentially benefit brain health. The study found that people who consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia compared with those who never or rarely consumed olive oil. “Some antioxidant compounds in olive oil can cross the blood-brain barrier, potentially having a direct effect on the brain. It is also possible that olive oil has an indirect effect on brain health by benefiting cardiovascular health,” Anne-Julie Tessier, RD, PhD, a postdoctoral fellow at the Harvard T.H. Chan School of Public Health, and lead researcher, said.

Stroke is the second most common cause of death, according to the WHO. It is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding. A 2014reviewof studies found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.

More than 101 million people in India were living with diabetes in 2021, and the numbers are only surging. Olive oil may offer some protective effect against type 2 diabetes. A 2019studyfound that people with pre-diabetes who took 55 mL of oleanolic acid-enriched olive oil every day were less likely to develop diabetes. Managing type 2 diabetes is crucial as it can lead to serious health complications, such as cardiovascular disease, kidney disease, nerve damage (neuropathy), and eye damage (retinopathy).

Emerging evidence suggests olive oil may lower the risk of cancer. A 2022 study published inPLOS ONEsuggested that higher olive oil intake was linked to a reduced risk of breast and colorectal cancers. This is because the oleic acid in olive oil reduces inflammation and oxidative stress. Olive oil’s antioxidants also neutralize free radicals, which can damage DNA and lead to cancer.