Hand pouring olive oil from a glass cruet for Mediterranean cooking

Olive Oil and Longevity: The Secret Behind Longer, Healthier Lives

Written by: Dr James Pendleton

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Published

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Time to read 10 min

Could a drizzle of olive oil be part of the secret to living past 90? Growing research on olive oil and longevity shows that people who eat more olive oil, especially extra virgin olive oil, may live longer and have a lower risk of chronic diseases like heart disease, type II diabetes, and Alzheimer's disease.


In Blue Zones like Ikaria and Sardinia, daily olive oil consumption is a key part of the Mediterranean diet, which is rich in healthy fats, whole grains, and vegetables. Scientists are uncovering how olive oil’s phenolic compounds, oleic acid, and monounsaturated fat support heart and brain health and reduce inflammation.


This article explores the research, lifestyle habits, and simple ways to use olive oil to support a longer, healthier life.

What Is the Link Between Olive Oil and Longevity?

Olive oil is more than just a cooking staple—it’s linked to a longer life. Several long-term studies show that eating olive oil regularly is connected to a lower risk of death from major chronic diseases.

What research says about olive oil and lifespan

In the Nurses’ Health Study and Health Professionals Follow-Up Study, researchers looked at over 90,000 people. They found that those who consumed more olive oil had a reduced risk of dying from heart disease, cancer, neurodegenerative disease, and respiratory illness. Another Mediterranean cohort study supported these findings, showing a positive relationship between olive oil consumption and reduced all-cause mortality.

"Those who consumed more olive oil had a reduced risk of dying from heart disease, cancer, neurodegenerative disease, and respiratory illness.”

Why it’s more than just “healthy fat”

Extra virgin olive oil isn’t only rich in monounsaturated fat like oleic acid but also contains powerful antioxidants and anti-inflammatory phenolic compounds. These natural substances help fight oxidative stress and support the body’s defenses against aging. Unlike many vegetable oils or butter, virgin olive oil offers protective effects beyond its fatty acid profile.

How Olive Oil Is Used in Blue Zones

In areas known for high life expectancy, olive oil isn’t just a garnish—it’s a daily habit. Places like Ikaria and Sardinia use olive oil in simple, consistent ways that contribute to their overall wellness.

Daily habits in places like Sardinia and Ikaria

In longevity hotspots like Sardinia and Ikaria, olive oil is a daily staple that supports long-term health. Its use is simple, consistent, and built into everyday meals. Here’s how it fits into their routines:


  • Cooked with virgin olive oil instead of butter or dairy fat

  • Drizzled over vegetables, beans, and whole grains

  • Used as a dip for bread, often replacing processed spreads

  • Mixed into homemade sauces and soups

  • Consumed with meals rich in legumes, leafy greens, and mixed nuts


These habits reflect a diet focused on natural ingredients and healthy fats, which researchers found to be linked with reduced risk of chronic illness and longer lifespan.

What makes Blue Zone diets unique

Blue Zone diets, named after regions of the world where people live significantly longer and healthier lives, are high in fiber, legumes, and vegetables, with low levels of processed food and saturated fats. They focus on whole grains, mixed nuts, and healthy oils like olive oil instead of sunflower or low-fat diet trends. This approach helps protect against heart disease and type II diabetes.

Fresh green olives on branches next to olive oil drizzled bread slices

What Are the Proven Health Benefits of Olive Oil?

More than just a tasty ingredient, olive oil supports nearly every central system in the body. It plays a key role in protecting the heart, brain, and bones as we age.

Supports heart and brain health

Studies suggest that extra virgin olive oil may help support healthy low-density lipoprotein (LDL) cholesterol levels, blood pressure, and circulation as part of a balanced diet. These effects are associated with heart health benefits in observational and dietary studies. Olive oil may also protect brain health against cognitive decline and memory loss.

Lowers inflammation in the body

Chronic inflammation speeds up aging and raises disease risk. The anti-inflammatory compounds in olive oil, such as oleocanthal and other phenolic compounds, work like natural defenders against this damage. Regular use has shown beneficial effects in both human and animal studies.

May reduce the risk of age-related diseases

Observational studies have linked regular olive oil consumption with markers of brain and heart health and a possible lower risk of certain age-related diseases because olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation, support blood vessel function, and protect cells from oxidative damage. Observational studies and animal models suggest a protective effect compared to diets high in saturated fats or processed oils.

May support bone health (lesser-known benefit)

Some research suggests olive oil may improve bone mineral density by enhancing calcium absorption and reducing oxidative stress, both of which are important for maintaining strong bones. In comparisons between aged rats and the control group, those given olive oil showed better body composition and bone strength. These findings are early but promising.

How Much Olive Oil Should You Use for Longevity?

Using the right amount of olive oil matters as much as the quality. Research suggests there’s a sweet spot for daily intake to get the most benefits.

Ideal daily amount based on studies

Most olive oil and longevity studies show health benefits at 1 to 2 tablespoons per day. This amount fits nicely into a Mediterranean-style diet and was common among participants in major trials like the  PREDIMED study.

Can you overdo it?

Even healthy fats are calorie-dense. Eating more olive oil than needed without cutting back elsewhere can lead to weight gain. Balance is key—replace saturated fats like butter with olive oil instead of adding it on top.

One tablespoon of extra virgin olive oil on a stone surface

What Type of Olive Oil Is Best for Health and Longevity?

Not all olive oils are created equal. The type and quality you choose can impact the health benefits you get.

Extra virgin vs. light or refined olive oil

Extra virgin olive oil is the least processed form and contains the most antioxidants and phenolic compounds. Refined oils or light olive oil lose many of these nutrients during processing. Cold-pressed extra virgin is the gold standard for health.

How to choose a high-quality olive oil

Choosing the right olive oil makes a big difference in both taste and health benefits. A few key details on the label can help you spot high-quality options:


  • Pick extra virgin olive oil for the highest level of antioxidants and phenolic compounds

  • Look for dark glass bottles to protect the oil from light damage

  • Check for a harvest date to ensure the oil is fresh

  • Choose single-origin oils for better traceability and purity

  • Make sure the acidity level is below 0.8%, which signals higher quality and proper processing


These features help maintain the beneficial effects of olive oil and support better heart health, lower inflammation, and a reduced risk of chronic disease.

Easy Ways to Add More Olive Oil to Your Diet

Small swaps can make a big difference. Replacing less healthy fats with olive oil is one of the easiest health upgrades you can make.

Mediterranean-style eating tips

Use olive oil instead of butter for cooking or spreading because it contains more heart-healthy monounsaturated fats and fewer saturated fats, which may help support better cholesterol levels. Make simple vinaigrettes, drizzle over steamed vegetables, or toss with whole grains and legumes. These habits align with proven dietary patterns that support longevity.

Cooking vs. raw uses

You can cook with extra virgin olive oil if you stay below its smoke point (around 375°F or 190°C) because overheating can break down its beneficial compounds and produce harmful free radicals. It’s stable enough for most sautéing and roasting and retains its nutrients when used properly.

Smart storage tips to preserve freshness

Store olive oil in a cool, dark place—away from heat, light, and air. Avoid keeping it near the stove, and always seal the cap tightly to prevent oxidation, which can degrade the oil’s flavor and nutritional quality. Good storage helps keep the fatty acids and antioxidants intact.

Pouring extra virgin olive oil from a dark glass bottle

Common Mistakes People Make with Olive Oil

Olive oil offers real health benefits, but the way you buy, store, and use it can make or break those effects. Poor quality, excess use, or improper storage can limit the reduced risk of chronic diseases linked to regular olive oil consumption.

Using low-quality or blended oils

Some products labeled as olive oil are mixed with refined oils or even vegetable oil. These blends often lack the antioxidants and phenolic compounds found in virgin olive oil. According to the American College of Cardiology, olive oil with higher levels of these nutrients is linked to better cholesterol levels and lower blood pressure. Always choose high-quality extra virgin olive oil and avoid misleading labels

Using too much without dietary balance

Research shows that replacing saturated fats like butter or dairy fat with olive oil is key. In the Nurses' Health Study and other trials with health professionals, researchers found that those who consumed olive oil instead of animal fats had a reduced risk of heart disease, cancer, and other chronic illnesses. Olive oil is healthy, but it is calorie-dense. Using more than needed without adjusting other fats may increase risk rather than reduce it.

Storing it wrong

Olive oil's antioxidant content may degrade over time when exposed to heat, light, or air, reducing its nutritional quality. New research comparing oils stored in proper conditions versus poorly stored ones found that those kept in cool, dark places retained higher levels of antioxidants. Researchers wanted to see if freshness affected outcomes in both animal and human trials—and it did. To get the full benefit, store your olive oil away from the stove and tightly sealed.


A recent study even compared people who consumed high-quality olive oil to those who didn't. The former group showed trends toward improved body composition and health markers associated with longer lifespans. Olive oil can be a powerful part of your routine, but only when used and stored with care.

Why Olive Oil Deserves a Place in Your Longevity Routine

Olive oil is a proven part of the world’s healthiest diets, especially in regions where people live the longest. From reducing the risk of heart disease and Alzheimer’s to lowering inflammation and supporting brain health, extra virgin olive oil offers real, research-backed benefits. Used daily in the Mediterranean diet and Blue Zones, it is one of the simplest ways to support long-term wellness. Start by replacing saturated fats like butter with high-quality olive oil and build healthy habits over time. When used correctly, olive oil becomes more than a pantry staple and is a smart step toward a longer, healthier life.

Frequently Asked Questions

Does olive oil help you live longer?

Research shows that regular olive oil consumption is linked to a lower risk of chronic diseases and a longer lifespan.

How is olive oil used in Blue Zones like Sardinia or Ikaria?

In Blue Zones, olive oil is used daily for cooking, dressing vegetables, and dipping bread as part of a Mediterranean-style diet.

What kind of olive oil is best for longevity?

Extra virgin olive oil is the healthiest choice because it retains the highest antioxidants and anti-inflammatory compounds.

How much olive oil should I eat each day?

Studies suggest that 1 to 2 tablespoons of olive oil daily can support heart health and longevity.

Can I cook with olive oil and still get the benefits?

Yes, extra virgin olive oil is safe for cooking at moderate heat and provides health benefits when used correctly.

REFERENCES

  1. American College of Cardiology. (2022, January 10). Higher olive oil intake may be associated with lower risk of CVD mortality. https://www.acc.org/latest-in-cardiology/articles/2022/01/10/20/48/higher-olive-oil-intake-may-be-associated-with-lower-risk-of-cvd-mortality

  2. García Martín J. F. (2022). Potential of Near-Infrared Spectroscopy for the Determination of Olive Oil Quality. Sensors (Basel, Switzerland), 22(8), 2831. https://doi.org/10.3390/s22082831

  3. Godman, H. (2022, April 1). Harvard study: High olive oil consumption associated with longevity. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/harvard-study-high-olive-oil-consumption-associated-with-longevity

  4. Guasch-Ferré, M., Salas-Salvadó, J., Ros, E., Estruch, R., Corella, D., Fitó, M., Martínez-González, M. A., & PREDIMED Investigators (2017). The PREDIMED trial, Mediterranean diet and health outcomes: How strong is the evidence?. Nutrition, metabolism, and cardiovascular diseases : NMCD, 27(7), 624–632. https://doi.org/10.1016/j.numecd.2017.05.004

  5. National Heart, Lung, and Blood Institute. (2022, January 11). Olive oil consumption linked to a reduced risk of premature death. https://www.nhlbi.nih.gov/news/2022/olive-oil-consumption-linked-reduced-risk-premature-death

  6. Sarapis, K., George, E. S., Marx, W., Mayr, H. L., Willcox, J., Powell, K. L., Folasire, O. S., Lohning, A. E., Prendergast, L. A., Itsiopoulos, C., Thomas, C. J., & Moschonis, G. (2023). Extra virgin olive oil improves HDL lipid fraction but not HDL-mediated cholesterol efflux capacity: a double-blind, randomised, controlled, cross-over study (OLIVAUS). The British journal of nutrition, 130(4), 641–650. https://doi.org/10.1017/S0007114522003634 

Medically Reviewed By

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.