Olive Oil Benefits for Health: Why Extra Virgin Olive Oil Supports Longevity

Extra virgin olive oil (EVOO) has been used for thousands of years.

It is linked to a wide range of potential health benefits and is enjoying a well deserved moment in the spotlight, not only as one of the best cooking fats, but also as a foundational health food. 

Today, modern science confirms what traditional cultures have known for generations: high-quality olive oil is one of the healthiest fats you can consume.

From supporting heart health and reducing inflammation to protecting the brain and offering potential anticancer benefits. Extra virgin olive oil - also known as EVOO - plays a central role in some of the world’s longest-living populations, particularly those following a Mediterranean-style diet.

In this guide, we’ll break down the main olive oil benefits for health.

This will explain why extra virgin olive oil is different from other oils, and explore how it can be used for cooking, skin and hair health and even as a daily wellness ritual to support your health and future longevity.

Not all olive oils are created equal.

Extra virgin olive oil stands head and shoulders above other forms as it is produced by cold-pressing olives without heat or chemical processing. 

This minimal processing help to preserve:

• Polyphenols (and other powerful antioxidants like oleocanthal)

• More heart healthy monounsaturated fats

• Vitamin E

This offers strong anti-inflammatory benefits and a superior flavour when compared to refined olive oils that have been stripped of these through heat and chemical processing.

Likewise, refined vegetable oils such as soybean, canola, corn and sunflower often undergo processing under high temperatures that remove any benefical  nutrients and create unstable fats.

These are high in polyunsaturdated fats that oxidise easily and create pro-inflammatory harmful compounds and trans fats.

This is one reason extra virign olive oil is consistently associated with lower rates of cardiovascular disease, metabolic illness and all-cause mortality in long-term studies.

One of the strongest health benefits of olive oil is its impact on cardiovascular health. 

Heart disease is the most common cause of death in the world, and extra virgin olive oil is rich in oleic acid, a monounsaturated fat that:

• Improves cholesterol balance

• Reduces LDL oxidation

• Supports healthy blood vessels

This is reflected by large population studies that have shown that people who regularly consume olive oil - such as in Mediterranean countries - have a significantly lower risk of heart disease and stroke.

Suggestions from studies are that EVOO may help to lower inflammation and increase HDL - the 'good' type of cholesterol in the body.

This is a major reason why olive oil is one of the cornerstones of a longevity-focused diets.

Chronic inflammation is a key driver of aging and disease. This can lead to conditions such as cancer, heart disease, type 2 diabetes, Alzheimer's disease, arthiritis and obesity.

Olive oil offers major benefits for health as it contains oleocanthal, a natural compound with anti-inflammatory effects similar to mild NSAIDs i.e medications used to reduce pain, inflammation and high temperatures. 

Regular intake of EVOO has been linked to:

• Lower inflammatory markers

• Reduced joint pain

• Improved metabolic health

Olive oil has anti-inflammatory properties without harming the gut or cardiovascular system (which is a potential side effect of many anti-inflammatory drugs).

Healthy fats are essential for the brain, which is made largely of lipids.  

Rich in antioxidants and polyphenols, research suggests that olive oil consumption may:

• Protect neurons from oxidative stress

• Help memory and learning

• Reduce the risk of age-related cognitive decline conditions 

Some studies even associate higher olive oil intake with a lower risk of neurodegenerative diseases such as dementia, making it a powerful food for long-term brain health.

Despite being calorie-dense, extra virgin olive oil is not associated with weight gain and obesity. Numerous studies have actually linked the Mediterranean diet - which is high in olive oil - with better metabolic outcomes, not weight gain.

EVOO offers health benefits such as:

• Improved insulin sensitivity

• Slower digestion and glucose absorption

• Reduction of post-meal blood sugar spikes

This makes olive oil particularly beneficial for people focused on metabolic health, diabetes prevention and healthy aging.

Yes — olive oil's main fatty acid is oleic acid, a type of monunsaturated fat that makes up around 71% of the total oil content.

Monunsaturated fats are quite resistant to high heat, making them a healthy choice for cooking - especially when you choose the right kind.

Extra virgin olive oil is:

• Heat-stable due to its high antioxidant content

• Resistant to oxidation compared to seed oils

• Safe for sautéing, roasting, and everyday cooking

Unlike many vegetable oils, EVOO does not easily break down into harmful compounds when heated moderately.

Extra Virgin Olive Oil can be used for a wide range of cooking applications including:

• Sautéing vegetables

• Roasting meats and fish

• Salad dressings and marinades

• Drizzling for extra flavor and nutrition benefits

Both versatile and with a range of health benefits - using olive oil as your main cooking fat is one of the simplest and easiest upgrades that you can make to your diet and long term health.

Extra virgin olive oil has been used topically for centuries — and modern science supports many of these uses.

Olive oil can be useful when applied to the skin as it:

• Provides antioxidants that protect against oxidative damage

• Supports the skin barrier

• Helps retain moisture

When used regularly, olive oil also supports skin health from the inside out, contributing to improved elasticity and hydration.

Olive oil has a number of benefits for hair and helps to:

• Nourish the scalp

• Improve hair shine and softness

• It may also reduce dryness and breakage

While topical use can be beneficial, many of the strongest benefits come from consistently adding olive oil as part of your diet.

Alongside the aforementioned cooking uses, extra virgin olive oil can also be used in a variety of other ways such as:

• For salad dressings and dips

• Drizzled over vegetables or grains

• Blended into smoothies (small amounts)

• Paired with herbs for antioxidant-rich oils

Its versatility and flavour makes it easy to incorporate daily. This is important as the health benefits associated with olive oil rely on consuming it regularly.

In addition to using oil as their main cooking fat, some people also choose to consume a small amount of olive oil on its own, mostly in the morning.

This is normally around 1-2 tablespoons and has been touted as ‘liquid gold’ by celebrities such as Beyonce and Gwyneth Paltrow. 

Potential benefits of a shot of extra virgin olive oil every day may include:

• Digestive support

• Appetite regulation

• Improved fat-soluble nutrient absorption

While you don’t need to drink olive oil to enjoy the health benefits, small amounts (1 tablespoon) can be useful for some individuals.

Combining a mixture of high quality extra virgin olive oil with lemon juice is a traditional wellness practice that offers several health benefits.

The benefits of drinking olive oil with lemon juice are derived by combining their individual antioxidant, anti-inflammatory and heart-healthy properties. 

Potential benefits of these are:

• Improved digestion

• Increase antioxidant intake

• May stimulate bile flow

Whilst this ain’t a cure-all, the combination of drinking olive oil and lemon juice can be a beneficial addition to a healthy routine.

Yes — extra virgin olive oil is one of the most consistently linked foods for longevity.

Regular consumption is linked to:

• Reduced cardiovascular risk

• Lower inflammation

• Better metabolic health

• Healthier aging 

One of the best things about EVOO is that it’s not a fancy supplement or lifestyle hack — it’s a foundational food that can easily be integrated into everyday life to replace unhealthy alternatives.

Most studies suggest that olive oil will have benefits for your health if you consume 1–4 tablespoons per day, as part of meals.

Bear in mind that as with many foods, more isn’t always better.

The most important things to focus on are the quality of the product, consistent consumption and a healthy diet.

To enjoy the most health benefits from olive oil you should:

• Choose extra virgin only

• Look for dark glass bottles - these block UV light which helps to protect the flavor, aroma and antioxidants

• Check the harvest dates (fresher is better)

• Avoid any blends with seed oils

High-quality olive oil should taste slightly bitter or peppery — this is a sign of high polyphenol content. Kirkland Organic Olive Oil is one of the best we've found.

Extra virgin olive oil isn’t a trendy new health food. It’s a timeless, high quality product that has been enjoyed for generations by some of the worlds longest living people.

Its vast range of benefits help to improve:

• Heart health

• Brain function

• Inflammation control

• Metabolic resilience

• Skin and hair health

In a world full of ultra-processed fats, olive oil stands out as a simple, evidence-based choice that supports long-term health and longevity.

If you’re looking for one nutritional upgrade with outsized returns, you should make extra virgin olive oil a daily staple.