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The Amazing Benefits of Olive Oil

Olive Oil Nutrition Facts | SELF Principle Let’s talk about all the amazing benefits of olive oil. Olive Oil is actually a wonderful, rich source of monounsaturated fatty acids, which are some of the heart-healthy fatty acids like Oleic acid. What makes olive oil so good? Let take a look at what the evidence shows.

In a meta-analysis,  of over 32 studies, looking at 800,000 people, there some amazing findings with higher intakes of olive oil.

When looking at olive oil and your risk of dying from anything or all-cause mortality, there was a 23% reduction in mortality.

How about olive oil and cardiovascular mortality? Increased intake of olive oil was associated with a  30% reduction in mortality.

Fiinally, how about olive oil intake and stroke? Highest intake of olive oil had a reduction of 40%!

So what makes olive oil so wonderful? It has to do with the polyphenols. When we study olive oil, we know that the three big things are: (i) hydroxytyrosol, (ii) oleuropein, (iii) tyrosol.

In animal studies (mice and rat models), we find a number of great benefits  with olive oli polyphenols such as:

  • ↓ fat formation (adipogenesis)
  • ↓ new blood vessel formation (angiogenesis); important in preventing cancer from getting fed
  • ↑ cell death (apoptosis); especially important in inhibiting cancer growth
  • ↓ cholesterol
  • ↓ atherosclerosis; lessen the plaque burden in your blood vessels
  • ↓ insulin resistance and improve β-cell secretion
  • ↓ inflammation markers
  • ↓ risk of Type 2 Diabetes
  • Protect against breast, colon cancer
  • Protect against memory problems like dementia

There you have it, some amazing benefits of olive oil. Simply add some extra virgin olive oil to your wonderful whole food salad to start getting the benefits right now.


Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease. 2014;13:154. doi:10.1186/1476-511X-13-154.

Piroddi, M., Albini, A., Fabiani, R., Giovannelli, L., Luceri, C., Natella, F., Rosignoli, P., Rossi, T., Taticchi, A., Servili, M. and Galli, F. (2017), Nutrigenomics of extra-virgin olive oil: A review. BioFactors, 43: 17–41. doi:10.1002/biof.1318


Sean Hashmi, MD, MS, FASN

Sean Hashmi, MD, MS, FASN is a practicing Nephrologist and Obesity Medicine Specialist in Southern California. He is founding director of, a non-profit 501c(3), non-commercial site focused on evidence-based nutrition, health, and wellness. Dr. Hashmi graduated from the University of California, San Diego Medical School. He completed his residency in Internal Medicine at UCLA-Olive View Medical Center followed by a fellowship in Nephrology at the University of California, Los Angeles.

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