Why Olive Oil Deserves a Spot in Your Daily Diet: 5 Proven Health Benefits

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Olive oil isn't simply a delicious way to spice up your go-to dishes—it's a scientifically supported nutritional powerhouse. Since it's a mainstay of the Mediterranean diet, consistently voted the world's healthiest diet, olive oil is more than just a taste sensation. To help shield your heart, sharpen brain function, and more, here are five persuasive reasons to add a bit more olive oil to your plate.

1. Supports Heart Health

Heart disease is still the worldwide leader among causes of death, but olive oil can help shift the odds in your direction. Extra virgin olive oil contains high levels of monounsaturated fats that reduce LDL ("bad") cholesterol while maintaining HDL ("good") cholesterol. More amazing? A 2020 Journal of the American College of Cardiology study revealed that consuming half a tablespoon of olive oil daily was linked to a 14% reduced risk of cardiovascular disease and an 18% reduced risk of coronary heart disease

Its antioxidants, such as oleocanthal, also combat inflammation—one of the main causes of heart disease.

2. Supports Brain Health

Olive oil isn't just body fuel—it may also protect your brain with aging. According to a 2023 Nutrition study, people who consumed more than half a tablespoon of olive oil every day had a 28% lower risk of death due to dementia compared to those who consumed it in small amounts.

Some of the antioxidants present in olive oil can pass through the blood-brain barrier and directly affect brain health. It can also indirectly support the brain from improved cardiovascular wellness—because what's good for the heart is also likely to be good for the brain.

3. Can Prevent Stroke

Stroke, the second leading cause of death worldwide, based on the World Health Organization (WHO), can be prevented with the assistance of olive oil. A 2014 review found that olive oil was the only monounsaturated fat always linked to a reduced risk for both heart disease and stroke. This is significant, as stroke is initiated by compromised blood flow to the brain, either through a clot or bleeding. The cholesterol-lowering and anti-inflammatory effects of olive oil are shielding in this context as well.

4. Reduces Risk of Type 2 Diabetes

Diabetes is spreading all over the globe at a rising rate, and India alone reported over 101 million people suffering from diabetes in 2021. In a research study in 2019, people with prediabetes who consumed 55 mL each day of olive oil containing added oleanolic acid were less likely to develop type 2 diabetes.

Olive oil intake as a component of a balanced diet may lower blood sugar levels and enhance insulin sensitivity—key elements in diabetes prevention and treatment.

5. May Lower Risk of Specific Cancers

Olive oil may become a cancer-fighting companion, according to new evidence. A 2022 PLOS ONE paper linked higher olive oil intake with a reduced risk of breast and colorectal cancers. The benefits of olive oil in this connection are its oleic acid and antioxidant levels, which reduce inflammation and destroy free radicals—wayward molecules that can destroy cells and DNA.

Whether you're drizzling it on greens or using it to sauté vegetables, incorporating olive oil into your daily routine is a straightforward change with big health benefits. Opt for extra virgin olive oil to take advantage of its antioxidant capabilities and heart-healthy fats. Your body—and brain—will thank you.