Cool the Fire: How EVOO Quiets Chronic Inflammation

It Has Been Shown That...

extra virgin olive oil (EVOO), particularly when rich in polyphenols, can significantly reduce chronic inflammation in the body. Inflammation is at the root of many chronic diseases—including arthritis, heart disease, diabetes, and even Alzheimer’s—and EVOO has been studied for its ability to naturally “cool the fire.”

What It Means for You

You may not feel inflammation, but if you’re often tired, bloated, stiff, or experiencing skin breakouts or joint pain—it may be at work. EVOO can quietly help soothe that inflammation from within.

EVOO is one of the only natural foods that contains oleocanthal, a compound with pain- and inflammation-fighting effects comparable to over-the-counter medications like ibuprofen. Except instead of irritating your stomach, it actually protects it.

Adding EVOO into your daily routine is like giving your body a daily dose of something gentle, healing, and deeply supportive.

What Clinical Science Says

Here’s how EVOO acts on inflammation:

• Inhibits Inflammatory Enzymes (COX-1 and COX-2)
  Oleocanthal, a natural phenolic in EVOO, works much like ibuprofen. It blocks cyclooxygenase (COX) enzymes, which are involved in pain, fever, and inflammation pathways.
• Reduces Inflammatory Markers in the Blood
  Regular EVOO consumption has been shown to lower levels of C-reactive protein (CRP), TNF-α, and interleukins—key markers of systemic inflammation.
• Neutralizes Free Radicals
  Polyphenols like hydroxytyrosol and tyrosol act as antioxidants that prevent oxidative stress, one of the major triggers of inflammation at the cellular level.
• Supports Gut and Immune Modulation
  EVOO may also reduce inflammation by modulating gut microbiota, which plays a direct role in immune response and systemic inflammation.
• Mimics Drug-Like Actions
• Oleocanthal: Similar action to ibuprofen (NSAIDs).
• Hydroxytyrosol: Comparable to vitamin E/antioxidant therapy.
• Oleuropein: May act like immunomodulatory drugs in regulating cytokine levels.

Clinical Evidence

• Lucas et al., 2021
  Reviewed the anti-inflammatory pathways of oleocanthal and its ability to reduce the expression of inflammatory genes in both animal models and human studies.
  Current Pharmaceutical Design, 27(2), 1–10.
• Tuck & Hayball, 2020
  Explained how major phenolics in EVOO (oleuropein, tyrosol, hydroxytyrosol) impact metabolism and immune regulation, contributing to reduced inflammation.
  Journal of Nutritional Biochemistry, 86, 108490.
  [DOI: 10.1016/j.jnutbio.2020.108490]
• Castañer et al., 2012
  A clinical study showed that EVOO-rich meals reduced post-meal inflammation compared to high-saturated-fat meals, particularly lowering plasma interleukin-6 (IL-6) levels.
  Atherosclerosis, 222(1), 89–94.
• Beauchamp et al., 2005
  Discovered that oleocanthal has the same anti-inflammatory activity as ibuprofen, even at small dietary concentrations.
  Nature, 437(7055), 45–46.
  [DOI: 10.1038/437045a]

Try This at Home

You don’t need to take a supplement to fight inflammation. Just swap in EVOO regularly:

• Drizzle EVOO over warm roasted vegetables or grain bowls.
• Use it as a base for homemade salad dressings instead of bottled sauces.
• Finish dishes with a spoonful of fresh EVOO right before serving to preserve the polyphenols.

Make it a daily ritual—just like taking a vitamin, but delicious.

Other Helpful Habits

Because EVOO works best when it’s part of a bigger anti-inflammatory lifestyle:

• Get consistent sleep. Sleep deprivation is inflammatory.
• Prioritize whole, colorful foods. Berries, leafy greens, turmeric, ginger, and fatty fish work beautifully with EVOO to fight inflammation.
• Cut back on processed seed oils and added sugars. These are pro-inflammatory and undo much of EVOO’s good work.
• Move your body gently and regularly. Even low-impact movement like walking or stretching helps lower inflammatory signals.