A large prospective cohort study of over 93,000 adults found that consuming at least four tablespoons of extra virgin olive oil daily was associated with a 29% lower risk of stroke and a 17% reduction in overall cardiovascular mortality. The protective effect appears to be driven by polyphenols — potent antioxidants that reduce oxidative stress, improve endothelial function, and lower blood pressure.
Unlike refined oils, extra virgin olive oil retains these bioactive compounds, which are lost during high-heat processing. The study controlled for lifestyle factors and found the benefit remained significant even among individuals who weren’t following a strict Mediterranean diet, suggesting that simply replacing butter or vegetable oils with EVOO can offer measurable protection.
Experts recommend using extra virgin olive oil as the primary cooking and dressing fat, aiming for 2–4 tablespoons daily. Drizzling it over salads, steamed vegetables, or whole-grain dishes preserves its delicate compounds better than high-temperature frying. This simple di
About the Author
