The Miracle Fat – Why You Need to Incorporate Olive Oil Into Your Diet

The Miracle Fat – Why You Need to Incorporate Olive Oil Into Your Diet By Marc Lobliner

Olive oil, particularly extra virgin olive oil (EVOO), has long been a staple of the Mediterranean diet and is now being recognized globally for its powerful health benefits. Rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, olive oil stands out as one of the most beneficial fats you can include in your diet. Here’s a breakdown of what the science says—and why you should consider making olive oil a daily staple.

Olive oil is predominantly made up of monounsaturated fats, especially oleic acid, which accounts for about 71% of its composition (USDA). Oleic acid has been shown to reduce inflammation and may have positive effects on genes linked to cancer (Carrillo et al., 2012). Extra virgin olive oil is also packed with powerful antioxidants like vitamin E and polyphenols. These compounds help fight oxidative stress by neutralizing free radicals, which can otherwise contribute to aging and chronic disease (Covas et al., 2006).

One of the most remarkable aspects of olive oil is its anti-inflammatory power. Oleocanthal, a naturally occurring compound in olive oil, works similarly to ibuprofen, reducing inflammation without the side effects of pharmaceuticals. A 2005 study by Beauchamp et al. published in Nature found that oleocanthal inhibited COX enzymes, which are responsible for inflammation, in a manner comparable to ibuprofen. This contributes to its protective effects against chronic diseases like cardiovascular disease, metabolic syndrome, and even Alzheimer’s.

Olive oil is most famously known for its positive impact on heart health. It helps lower blood pressure, improve endothelial function, and reduce LDL cholesterol. According to the PREDIMED study (Estruch et al., 2013), individuals who followed a Mediterranean diet rich in extra virgin olive oil had a 30% lower risk of cardiovascular events compared to those on a low-fat diet. Another study from the Journal of the American College of Cardiology (Guasch-Ferré et al., 2020) found that consuming more than half a tablespoon of olive oil per day was associated with a 19% lower risk of death from cardiovascular disease.

Beyond heart health, olive oil also supports brain function. Antioxidants found in olive oil may help protect against cognitive decline and diseases like Alzheimer’s. A 2019 study published in the journal Aging Cell showed that EVOO-enriched diets improved memory and learning in mice models of Alzheimer’s disease (Qosa et al., 2015). The anti-inflammatory and antioxidant properties of EVOO play a crucial role in protecting brain cells from degeneration.

Olive oil also plays a role in weight management and fat loss. Diets rich in monounsaturated fats, like those found in olive oil, have been shown to prevent weight gain and help with fat distribution. A 2002 study in the American Journal of Clinical Nutrition found that a diet high in monounsaturated fats improved fat oxidation and metabolic rate (Piers et al., 2002). Its medium-chain triglycerides (MCTs) can help increase energy expenditure and promote fat burning.

Diabetics and those at risk for type 2 diabetes may also benefit from regular olive oil intake. Olive oil improves insulin sensitivity and helps regulate blood sugar levels. A 2017 meta-analysis in the journal Nutrition & Diabetes concluded that olive oil supplementation significantly reduced fasting blood glucose and HbA1c levels in people with type 2 diabetes (Schwingshackl et al., 2017).

Cancer prevention is another area where olive oil shines. The Mediterranean diet, rich in olive oil, has been linked to lower rates of several cancers. A 2011 study published in the journal Cancer Causes & Control showed that high olive oil consumption was associated with a reduced risk of breast cancer (Pelucchi et al., 2011). The polyphenols and antioxidants in olive oil reduce oxidative stress and cellular inflammation—two key factors in the development of cancer.

Even people suffering from autoimmune conditions like rheumatoid arthritis may benefit. Olive oil has been shown to reduce inflammatory markers and improve joint function, particularly when paired with other anti-inflammatory nutrients like fish oil. A study published in the American Journal of Clinical Nutrition in 2005 demonstrated significant improvements in inflammatory markers among rheumatoid arthritis patients consuming a combination of olive oil and fish oil (Berbert et al., 2005).

Additionally, olive oil has antimicrobial properties. It has been shown to combat harmful bacteria, including Helicobacter pylori, which is linked to stomach ulcers and cancer. A 2007 study in the Journal of Agricultural and Food Chemistry found that olive oil phenolic compounds were effective in inhibiting eight strains of H. pylori (Romero et al., 2007).

Skin health is another underappreciated benefit of olive oil. Its high antioxidant content helps protect the skin from oxidative damage and premature aging. Topical application and dietary inclusion of olive oil have been shown to improve skin elasticity and reduce signs of aging (Pérez-Jiménez et al., 2005).

When it comes to longevity, olive oil may be one of the most potent dietary additions you can make. A large-scale study from the Harvard T.H. Chan School of Public Health in 2022 found that individuals who consumed higher amounts of olive oil had a 17% lower risk of dying from any cause compared to those who rarely consumed it (Guasch-Ferré et al., 2022). This included reduced risks of cardiovascular, cancer, neurodegenerative, and respiratory diseases.

So how much olive oil should you consume per day? Based on available research, around one to two tablespoons (15–30 ml) of extra virgin olive oil daily appears to be the sweet spot. This dosage provides optimal health benefits without pushing your daily caloric intake too high. Use it as a salad dressing, drizzle it over cooked vegetables, or even add it to your protein shake.

Choosing the right olive oil matters. Always opt for extra virgin olive oil, as it is the least processed and retains the highest amount of antioxidants and nutrients. Look for oils stored in dark bottles, with harvest dates clearly labeled, and preferably sourced from a single origin to ensure quality.

In conclusion, olive oil isn’t just a cooking fat—it’s a functional, disease-fighting powerhouse. Whether you’re aiming to protect your heart, sharpen your mind, manage weight, or fight inflammation, making olive oil a regular part of your diet is a small change that can yield massive returns for your long-term health and well-being.

References

• Beauchamp, G.K., et al. (2005). "Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil." Nature.

• Carrillo, C., et al. (2012). "Role of oleic acid in immune system; mechanism of action; a review." Nutr Hosp.

• Covas, M.I., et al. (2006). "The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial." Annals of Internal Medicine.

• Estruch, R., et al. (2013). "Primary prevention of cardiovascular disease with a Mediterranean diet." N Engl J Med.

• Guasch-Ferré, M., et al. (2020). "Olive Oil Consumption and Cardiovascular Risk in U.S. Adults." J Am Coll Cardiol.

• Guasch-Ferré, M., et al. (2022). "Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults." Journal of the American College of Cardiology.

• Pelucchi, C., et al. (2011). "Dietary intake of selected micronutrients and the risk of breast cancer." Cancer Causes & Control.

• Piers, L.S., et al. (2002). "Substitution of saturated with monounsaturated fat in a 4-week diet affects body weight and composition in healthy men." Am J Clin Nutr.

• Qosa, H., et al. (2015). "Extra-virgin olive oil attenuates amyloid-β and tau pathology in the brains of TgSwDI mice." Aging Cell.

• Romero, C., et al. (2007). "In vitro activity of olive oil polyphenols against Helicobacter pylori." J Agric Food Chem.

• Schwingshackl, L., et al. (2017). "Impact of olive oil on markers of inflammation and endothelial function: A systematic review and meta-analysis." Nutr Diabetes.

• Berbert, A.A., et al. (2005). "Supplementation of fish oil and olive oil in patients with rheumatoid arthritis." Am J Clin Nutr.

• Pérez-Jiménez, F., et al. (2005). "International conference on the healthy effect of virgin olive oil." Eur J Clin Invest.