4 Ways Olive Oil Can Enhance Your Lifespan

Whether adding a finishing touch to a soup or drizzling over a salad, olive oil is an essential ingredient that elevates the flavor of every dish. It’s also ideal for frying, provided you choose high-quality olive oil for the job. But olive oil isn’t just a versatile marinade, dressing, or cooking medium; it’s packed with essential nutrients and bioactive compounds. In fact, when consumed in moderation (typically one tablespoon per serving), olive oil is a key element of popular healthy diets like the Mediterranean diet, and is widely regarded as one of the best foods for longevity.

What makes olive oil stand out as a true superfood? Nutritionists break down its most remarkable health benefits, from its anti-inflammatory effects to the heart-healthy fats it provides.

Health Perks of Olive Oil

Olive oil offers a wealth of health advantages. Here’s a look at how this oil can keep you in top shape.

Olive oil is rich in antioxidants

Incorporating olive oil into your meals is a flavorful way to boost your intake of antioxidants. Maddie Pasquariello, MS, RDN, points out that olive oil is full of powerful antioxidants such as flavonoids, oleuropein, and hydroxytyrosol, known collectively as phenolic compounds. “Antioxidants play a crucial role in the body’s defense system, neutralizing free radicals and safeguarding cells from harm,” explains Pasquariello. Free radicals are molecules that, when accumulated in excess, can lead to oxidative stress, a key contributor to chronic conditions like cancer and type 2 diabetes. Consuming a diet rich in antioxidants is an effective strategy to shield your body from the harmful effects of oxidative stress.

Olive oil helps alleviate inflammation

The phenolic compounds in olive oil combat oxidative stress while also reducing inflammation, as oxidative stress can contribute to significant inflammation (and vice versa), according to Pasquariello. “Extra-virgin olive oil in particular contains unsaturated fatty acids that help decrease [inflammation],” she explains. This is because extra-virgin olive oils are minimally processed, refined, or purified. The primary fat in olive oil is oleic acid, which inhibits cytokines (proteins responsible for triggering inflammation) and suppresses stress pathways that activate pro-inflammatory compounds. These anti-inflammatory properties are “significant for overall health, as inflammation is linked to various chronic conditions like diabetes, heart disease, and obesity,” notes Kristen Carli, MS, RD.

Olive oil contains healthy fats that help lower blood cholesterol

Especially when replacing saturated fat, olive oil can help regulate your blood cholesterol levels. (Just a reminder: Saturated fats are typically solid at room temperature, such as lard, butter, and palm oil.) “Simply adding more olive oil to your diet may not directly lower your cholesterol, but if your diet is already high in saturated fats, switching to the unsaturated fats found in olive oil is a good start,” says Pasquariello. (Keep in mind that managing cholesterol involves more than just substituting olive oil, as other heart-healthy foods like vegetables and lean proteins play a significant role.) That said, the cholesterol-lowering benefits of olive oil are impressive. Pasquariello explains that the unsaturated fats in olive oil can lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. HDL works to remove excess cholesterol from the body, helping to lower overall blood cholesterol levels. This is important because high cholesterol is a major risk factor for heart disease, and replacing saturated fats—found in animal products—with olive oil (while eating other heart-healthy foods) can reduce that risk.

Olive oil boosts immune function

Thanks to its rich concentration of phenolic compounds, olive oil is an excellent choice for maintaining a robust and healthy immune system. Phenolic compounds help stimulate the production of white blood cells, the immune cells that regulate inflammation, Carli explains. These cells are also responsible for identifying and fighting harmful germs, further protecting your health. Additionally, olive oil is a great source of vitamin E, an essential nutrient and antioxidant that strengthens and supports immune function.