By Jaye Kenzie – Reviewed by Julie Scott M.D

Olive oil is not only a delicious and versatile ingredient in the kitchen, but also a powerful ally for your brain health. A new study presented at the 2023 annual meeting of the American Society for Nutrition suggests that consuming more than half a tablespoon of olive oil per day could lower your risk of dying from dementia.

The study, conducted by researchers from the Harvard T.H. Chan School of Public Health, analyzed health data from more than 90,000 American men and women in medical professions over a period of 28 years. They found that those who included olive oil in their daily diet were 28% less likely to die of dementia, compared to those who rarely or never used olive oil. They also found that replacing a teaspoon of margarine or mayonnaise with olive oil on a daily basis was associated with an 8–14% reduced risk of fatal dementia.

But how does olive oil benefit the brain? According to the study authors, there are several possible mechanisms. One is that olive oil contains monounsaturated fatty acids, vitamin E, and polyphenols, which have antioxidant and anti-inflammatory properties. These compounds may help prevent or slow down the damage caused by oxidative stress and inflammation in the brain, which are linked to cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Another possibility is that olive oil improves cardiovascular health, which in turn affects brain health. Olive oil may lower blood pressure, cholesterol, and triglycerides, as well as prevent blood clots and improve blood flow. A healthy heart means a healthy brain, as the brain relies on a constant supply of oxygen and nutrients from the blood.

The study adds to the growing body of evidence that supports the Mediterranean diet, which is rich in olive oil, fruits, vegetables, whole grains, legumes, nuts, fish, and moderate amounts of wine, as one of the best dietary patterns for preventing chronic diseases and promoting longevity. Previous studies have shown that adhering to the Mediterranean diet can reduce the risk of cognitive impairment, dementia, and Alzheimer’s disease.

The researchers recommend using olive oil as the main source of added fat in your diet, instead of other fats such as butter, margarine, mayonnaise, or commercial dressings. You can use olive oil for cooking, baking, frying, sautéing, roasting, or drizzling over salads, soups, pasta, or bread. You can also experiment with different types and flavors of olive oil, such as extra virgin, virgin, or refined, and infused with herbs, spices, or citrus.

By incorporating olive oil into your daily meals, you can enjoy its delicious taste and reap its health benefits for your brain and body. It’s a simple and easy way to protect your cognitive function and reduce your risk of dementia as you age.