Heart Health: The Easiest Way to Show Your Heart Some Love—Every Day

It Has Been Shown That...

regular consumption of extra virgin olive oil (EVOO), especially when rich in polyphenols, can significantly lower the risk of heart disease. Clinical studies link EVOO with better cholesterol profiles, reduced blood pressure, improved arterial function, and decreased inflammation—making it one of the most heart-supportive foods in the world.

What It Means for You

Your heart beats over 100,000 times a day—it deserves support. EVOO is more than just a healthy fat. It’s a protector. It helps keep your arteries clean, your blood flowing smoothly, and your cholesterol in check. The result? A lower risk of heart attack, stroke, and other cardiovascular issues.

Choosing EVOO regularly isn’t about restriction—it’s about nourishment. A drizzle over vegetables or a spoonful in a soup can quietly and powerfully support one of your most vital organs.

What Clinical Science Says

Here’s how EVOO works inside your body to protect your heart:

• Lowers Harmful Cholesterol
  EVOO’s primary fat, oleic acid, is a monounsaturated fat (MUFA) that helps reduce levels of low-density lipoprotein (LDL or “bad” cholesterol) while increasing high-density lipoprotein (HDL or “good” cholesterol).
• Protects Cholesterol from Oxidation
  Hydroxytyrosol and oleuropein, two powerful antioxidants found in EVOO, prevent LDL from oxidizing—a process that makes cholesterol dangerous and more likely to clog arteries.
• Reduces Inflammation in Blood Vessels
  Chronic inflammation can damage arteries and make plaque more unstable. EVOO polyphenols reduce inflammatory signals like CRP (C-reactive protein) and interleukins.
• Improves Arterial Flexibility
  EVOO helps blood vessels dilate properly by enhancing endothelial function (the lining of your arteries), which contributes to healthier blood pressure and circulation.
• Mimics Effects of Heart Medications
• Oleic acid: Acts like a gentle statin.
• Hydroxytyrosol: Works like an antioxidant supplement.
• Oleuropein: Has vasodilating properties similar to medications like nitroglycerin.

Clinical Evidence

• The PREDIMED Study (Estruch et al., 2018)
  In this large randomized controlled trial of over 7,000 people at high cardiovascular risk, participants who consumed a Mediterranean diet supplemented with high-polyphenol EVOO had a 30% lower risk of major cardiovascular events compared to those on a low-fat diet.
  New England Journal of Medicine, 378(25), 2441–2452.
  [DOI: 10.1056/NEJMoa1800389]
• George et al., 2019
  Meta-analysis shows high-polyphenol EVOO improves blood pressure, lowers triglycerides, and enhances HDL levels.
  Critical Reviews in Food Science and Nutrition, 59(18), 2772–2795.
  [DOI: 10.1080/10408398.2018.1487388]
• Casas et al., 2016
  EVOO-rich diets reduce inflammation in the vascular wall and make plaques less likely to rupture.
  European Journal of Nutrition, 55(6), 2045–2053.
  [DOI: 10.1007/s00394-015-1002-1]
• Guasch-Ferré et al., 2020
  In a large cohort study of U.S. adults, higher olive oil consumption was associated with lower all-cause and cause-specific mortality, especially from cardiovascular disease.
  Journal of the American College of Cardiology, 75(15), 1729–1739.

Try This at Home

Bringing EVOO into your daily rhythm doesn’t have to be complicated. Start small and build habits that support your heart without sacrificing flavor.

• Add a tablespoon of EVOO to cooked greens, beans, or soups.
• Make your own salad dressing with EVOO, lemon, and mustard instead of bottled ones.
• Use EVOO in place of butter or seed oils when roasting vegetables or searing proteins.

You don’t need to count grams of fat—just make EVOO your go-to fat and let it replace less helpful ones.

Other Helpful Habits

Pairing EVOO with heart-healthy choices can amplify its effects:

• Walk or move your body daily. Even 30 minutes a day lowers blood pressure and improves circulation.
• Eat more fiber—from fruits, vegetables, beans, and whole grains—which binds excess cholesterol and helps eliminate it.
• Stay hydrated and manage stress. Chronic stress impacts blood vessels; calming practices like deep breathing, time in nature, or gratitude journaling can help.

When EVOO becomes part of a bigger lifestyle—rich in color, movement, and joy—its impact becomes exponential.

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.

Brain Health & Cognitive Function. The Brain Boosting Fat Your Future Self Will Appreciate

It Has Been Shown That...

extra virgin olive oil (EVOO), particularly rich in antioxidants and polyphenols, may protect the brain from age-related decline and support memory, learning, and overall cognitive function. Studies suggest EVOO can reduce the risk of neurodegenerative diseases like Alzheimer’s by reducing brain inflammation, supporting neuron function, and protecting against harmful protein buildup.

What It Means for You

Staying sharp as we age is a top priority for many—and EVOO can be a daily ally in that goal. Whether you're forgetting where you left your keys or just want to future-proof your brain, EVOO offers a simple, natural way to support mental clarity and memory.

Unlike trendy supplements or brain tonics, EVOO works on multiple levels: reducing inflammation in the brain, improving blood flow, and even helping clear away the protein “junk” that builds up with age and leads to conditions like Alzheimer’s. A brain-healthy fat that fits into your favorite meals? That’s a win.

What Clinical Science Says

EVOO supports brain health through several mechanisms:

• Reduces Oxidative Stress in the Brain
  Antioxidants like hydroxytyrosol and oleuropein help prevent damage to neurons by neutralizing free radicals—unstable molecules that damage brain tissue over time.
• Decreases Amyloid-Beta Plaque Formation
  EVOO polyphenols reduce the buildup of amyloid-beta proteins, which are toxic clumps strongly linked to Alzheimer’s disease.
• Enhances Brain Cell Communication
  EVOO improves synaptic plasticity (how neurons talk to each other), which is essential for learning and memory.
• Reduces Neuroinflammation
  Chronic inflammation in the brain is a driver of cognitive decline. EVOO polyphenols lower inflammatory signals like TNF-α and IL-1β in the brain.
• Supports Blood-Brain Barrier Integrity
  Studies suggest that EVOO helps protect the barrier that keeps harmful substances out of the brain.
• Mimics Actions of Neuroprotective Treatments
• Oleuropein: Reduces amyloid plaques, similar to certain Alzheimer’s drug candidates.
• Hydroxytyrosol: Comparable to antioxidant therapies for neuroprotection.
• Oleocanthal: Helps with clearance of amyloid-beta, similar to emerging Alzheimer’s strategies.

Clinical Evidence

• Monti et al., 2012
  Found that oleuropein aglycone, a major component of EVOO, inhibits aggregation of amyloid-beta proteins—key culprits in Alzheimer’s pathology.
  Biochim Biophys Acta, 1820(2), 137–144.
  [DOI: 10.1016/j.bbagen.2011.10.011]
• Visioli & Davalos, 2008
  Reviewed the neuroprotective role of olive oil polyphenols and their potential in preventing Alzheimer’s and Parkinson’s.
  Molecular Aspects of Medicine, 29(5), 449–458.
  [DOI: 10.1016/j.mam.2008.09.001]
• Panza et al., 2018
  Showed that a Mediterranean diet rich in EVOO is associated with better cognitive performance and lower risk of dementia in older adults.
  Ageing Research Reviews, 48, 57–69.
• Farr et al., 2012 (Animal Study)
  Demonstrated that EVOO-rich diets improved learning and memory in mice and reduced oxidative stress in brain tissue.
  Journal of Alzheimer’s Disease, 28(1), 51–66.

Try This at Home

Support your brain one meal at a time:

• Add EVOO to cooked eggs, roasted sweet potatoes, or morning toast.
• Top off hummus or Greek yogurt with a drizzle of EVOO and herbs.
• Mix with avocado and lemon as a brain-boosting dip.

Make it routine—your brain loves consistency.

Other Helpful Habits

Because brain health is a lifestyle, not a one-time fix:

• Prioritize deep sleep. Brain detox happens at night.
• Challenge your mind daily. Read, play games, learn a new skill.
• Stay socially and emotionally engaged. Human connection boosts cognitive resilience.
• Combine EVOO with Omega-3s. Fatty fish like salmon, sardines, and mackerel work synergistically with EVOO to reduce neuroinflammation and promote brain cell membrane health.

Cancer Prevention Support. How EVOO Helps Your Body Fight Back

It Has Been Shown That...

regular consumption of extra virgin olive oil (EVOO), especially as part of a Mediterranean-style diet, is associated with a lower risk of several types of cancer—particularly breast, colon, and prostate. EVOO contains powerful antioxidants and polyphenols that protect DNA, slow the spread of abnormal cells, and support the body’s natural ability to resist tumor growth.

What It Means for You

Cancer is a complex disease, and while no food can guarantee prevention, the choices we make every day matter. EVOO is one of those choices. It’s not just “healthy”—it actively nourishes your cells, reduces oxidative stress (a major cancer trigger), and helps your body detect and remove damaged cells before they become dangerous.

When you use EVOO in place of heavily processed fats (like seed oils or trans fats), you're giving your body the kind of support that science says makes a difference over time.

What Clinical Science Says

EVOO protects against cancer through multiple pathways:

• Reduces Oxidative Stress and DNA Damage
  Compounds like hydroxytyrosol, tyrosol, and squalene are potent antioxidants. They neutralize free radicals that would otherwise damage DNA and trigger cancerous changes.
• Induces Apoptosis (Cancer Cell Death)
  Oleuropein can trigger programmed cell death in cancer cells while leaving healthy cells alone—a highly targeted, natural defense mechanism.
• Anti-Proliferative Effects
  EVOO compounds slow the growth of cancer cells by interfering with signaling pathways (e.g., HER2 in breast cancer).
• Hormonal Modulation in Hormone-Sensitive Cancers
  Lignans in EVOO may reduce risk in estrogen- and androgen-sensitive cancers by modulating hormone levels or blocking receptor activity.
• Reduces Inflammation and Angiogenesis
  EVOO helps reduce inflammatory environments that foster tumor growth and may inhibit angiogenesis—the process of tumors forming new blood vessels.
• Mimics Drug-Like Actions
• Oleuropein: Comparable to chemotherapeutics that trigger apoptosis.
• Squalene: Similar to antioxidant therapies (e.g., CoQ10, vitamin E).
• Lignans: Work like selective estrogen receptor modulators (SERMs).

Clinical Evidence

• Menendez et al., 2006
  Found that oleic acid from EVOO downregulates the HER2 oncogene in breast cancer cells—one of the key targets in aggressive cancers.
  Clinical and Translational Oncology, 8(2), 93–98.
  [DOI: 10.1007/s12094-006-0072-x]
• Fabiani et al., 2016
  Reviewed antioxidant mechanisms of EVOO phenolics and their effect on cancer risk reduction and cellular longevity.
  Critical Reviews in Food Science and Nutrition, 56(4), 582–614.
  [DOI: 10.1080/10408398.2012.710347]
• Psaltopoulou et al., 2011
  A meta-analysis concluded that high olive oil intake was associated with a reduced risk of cancer overall—particularly breast and digestive system cancers.
  Lipids in Health and Disease, 10(1), 127.
  [DOI: 10.1186/1476-511X-10-127]
• Bach-Faig et al., 2011
  Identified EVOO as a key protective factor in Mediterranean dietary patterns shown to reduce cancer incidence.
  Public Health Nutrition, 14(12A), 2274–2284.

Try This at Home

You don’t have to overhaul your whole diet—just swap in EVOO regularly:

• Toss EVOO with steamed broccoli, cauliflower, or kale—cruciferous veggies enhance detoxification.
• Drizzle on grilled mushrooms, tomatoes, or legumes—foods rich in cancer-fighting compounds.
• Use EVOO in place of butter when cooking fish or whole grains.

The more you pair EVOO with fresh, whole ingredients, the more powerful its impact.

Other Helpful Habits

Cancer prevention is a daily practice built over time:

• Eat a rainbow of fruits and vegetables daily. Each color offers different plant-based protection.
• Limit red and processed meats. EVOO pairs beautifully with plant-based proteins like beans and lentils.
• Reduce sugar and ultra-processed foods. These can drive inflammation and insulin resistance, both cancer risk factors.
• Don’t smoke, and limit alcohol. EVOO supports detoxification, but lifestyle choices matter.
• Move often. Physical activity is strongly tied to cancer prevention and immune support.

Type 2 Diabetes. Why EVOO Is a Game-Changer for Glucose Control

It Has Been Shown That...

extra virgin olive oil (EVOO), when included in a balanced diet, can improve insulin sensitivity, lower blood sugar spikes, and reduce the risk of developing type 2 diabetes. People who consume EVOO regularly—especially as part of a Mediterranean-style lifestyle—tend to have better blood sugar control and less insulin resistance over time.

What It Means for You

Managing blood sugar isn’t just for people with diabetes—it’s important for energy, focus, weight stability, and long-term health. EVOO helps your body respond better to insulin, the hormone that moves sugar from your blood into your cells.

Instead of spiking your blood sugar like refined carbs or processed fats can, EVOO supports smoother energy and fewer crashes. It helps turn every meal into something more balanced, more satisfying—and more stable for your body.

What Clinical Science Says

EVOO supports metabolic health and insulin function in several key ways:

• Improves Insulin Sensitivity
  Hydroxytyrosol and other polyphenols increase your cells' ability to respond to insulin, allowing for better uptake of glucose into muscle tissue and less sugar circulating in the bloodstream.
• Reduces Post-Meal Blood Sugar Spikes
  EVOO has been shown to blunt the glycemic response when eaten with carbohydrates—slowing digestion and glucose absorption.
• Lowers Inflammatory Markers Linked to Insulin Resistance
  Chronic low-grade inflammation plays a central role in diabetes. EVOO reduces inflammatory cytokines like IL-6 and TNF-α, helping to protect insulin receptor function.
• Supports Pancreatic Function
  Animal studies show EVOO may help preserve beta-cell function (the insulin-producing cells in the pancreas).
• Mimics Actions of Common Antidiabetic Drugs
• Hydroxytyrosol: Comparable to metformin in improving insulin sensitivity.
• Oleuropein: Promotes glucose uptake like SGLT2 inhibitors.
• Oleic Acid: Helps regulate satiety hormones (e.g., GLP-1).

Clinical Evidence

• Schwingshackl & Hoffmann, 2014
  Meta-analysis found that adherence to a Mediterranean diet, particularly with high EVOO consumption, significantly reduced the risk of developing type 2 diabetes.
  Public Health Nutrition, 17(9), 1756–1767.
  [DOI: 10.1017/S1368980013002633]
• Konstantinidou et al., 2010
  Found that high-EVOO meals reduced inflammatory and oxidative stress markers in people with metabolic syndrome, supporting blood sugar regulation.
  Archives of Internal Medicine, 170(8), 704–712.
  [DOI: 10.1001/archinternmed.2010.88]
• Salas-Salvadó et al., 2011 (PREDIMED Substudy)
  Showed that a Mediterranean diet with EVOO reduced new-onset diabetes by 40% in high-risk patients over four years.
  Diabetes Care, 34(1), 14–19.
  [DOI: 10.2337/dc10-1288]
• De Bock et al., 2013
  Demonstrated that polyphenol-rich olive oil can lower fasting insulin levels and HOMA-IR (a marker of insulin resistance).
  European Journal of Clinical Nutrition, 67(8), 917–922.

Try This at Home

You don’t have to give up flavor to stabilize your blood sugar—just change your fat:

• Add EVOO to whole grains like farro, quinoa, or barley—especially at lunch or dinner.
• Use EVOO to roast low-glycemic vegetables like broccoli, eggplant, or Brussels sprouts.
• Drizzle on legumes or lentil salads to combine fiber, protein, and healthy fat in one satisfying bowl.

A little fat at every meal = more stable energy and less sugar rush (or crash).

Other Helpful Habits

Blood sugar balance is about synergy—what you eat, how you move, and how you live:

• Get 10–15 minutes of light movement after meals. A walk, some light stretching, or even housework can help lower post-meal glucose.
• Eat meals that include protein, fiber, and fat together. EVOO enhances the effects of fiber and protein on glucose control.
• Limit refined sugars and starches. Choose real food over packaged snacks when possible.
• Manage stress and prioritize sleep. Both cortisol and sleep loss impair insulin sensitivity.

Weight Management. The Surprising Fat That Supports Weight Loss

It Has Been Shown That...

extra virgin olive oil (EVOO), despite being calorie-dense, does not contribute to weight gain when used as part of a balanced diet. In fact, several studies suggest EVOO may help regulate appetite, promote fat metabolism, and reduce the accumulation of abdominal fat—especially when included in Mediterranean-style eating patterns.

What It Means for You

Eating fat doesn’t make you fat—especially when it’s the right kind. EVOO is one of the healthiest fats you can use to feel full, stay energized, and support a healthy metabolism.

Instead of triggering cravings or storing as belly fat (like many refined oils), EVOO helps you feel satisfied sooner and for longer. It encourages your body to use fat for energy more efficiently and may even help reduce harmful visceral fat.

When weight management feels confusing, EVOO can be a simple, real-food tool that makes meals more filling, more flavorful, and less likely to send you back for seconds.

What Clinical Science Says

Here’s how EVOO supports healthy weight regulation:

• Promotes Satiety and Appetite Regulation
  Oleic acid, the main fat in EVOO, increases production of satiety hormones like GLP-1 and oleoylethanolamide (OEA), helping reduce overall calorie intake.
• Modulates Fat Metabolism
  Polyphenols like hydroxytyrosol may improve mitochondrial efficiency and increase fat oxidation—helping the body "burn" fat rather than store it.
• Reduces Visceral Fat (Belly Fat)
  EVOO has been associated with reduced central adiposity (fat around the waist), which is a major risk factor for chronic diseases.
• Stabilizes Blood Sugar
  Stable blood sugar = fewer cravings, less fat storage, and more energy. EVOO supports this by slowing carbohydrate absorption and reducing insulin spikes.
• Mimics Actions of Fat-Loss Therapies
• Oleic acid: Similar to satiety-enhancing medications.
• Polyphenols: Comparable to metabolic enhancers and lipase inhibitors.

Clinical Evidence

• Romaguera et al., 2010
  Reviewed studies on Mediterranean dietary patterns and found a consistent association between EVOO consumption and lower body mass index (BMI).
  Obesity Reviews, 12(11), 1095–1106.
  [DOI: 10.1111/j.1467-789X.2010.00743.x]
• Estruch et al., 2013 (PREDIMED Substudy)
  A Mediterranean diet with EVOO led to modest but significant reductions in waist circumference, even without calorie restriction.
  Annals of Internal Medicine, 158(1), 1–9.
  [DOI: 10.7326/0003-4819-158-1-201301010-00003]
• Mena et al., 2019
  Showed that high-phenolic EVOO improved lipid metabolism and lowered weight gain in animal models fed a high-fat diet.
  Nutrients, 11(3), 574.
  [DOI: 10.3390/nu11030574]
• Kastorini et al., 2011
  Meta-analysis showed that Mediterranean diets rich in EVOO were associated with greater reductions in body weight and central fat than low-fat diets.
  Journal of the American College of Nutrition, 30(5), 357–365.

Try This at Home

EVOO makes healthy eating more delicious—and satisfying:

• Use EVOO instead of creamy dressings or sauces that are often loaded with hidden sugars and refined oils.
• Drizzle over roasted vegetables, whole grains, or bean salads to add richness and satiety.
• Start your day with a small spoonful of EVOO mixed with lemon and warm water—it’s a Mediterranean tradition for digestion and energy.

The key? Don’t fear fat—just choose the right kind.

Other Helpful Habits

EVOO works best when paired with habits that support a healthy metabolism:

• Focus on food quality over calorie counting. Whole, nutrient-rich meals keep you fuller longer.
• Eat slowly and mindfully. The slower you eat, the sooner you’ll feel full. EVOO adds flavor that encourages slower, more satisfying meals.
• Incorporate resistance training and walking. Muscle burns more calories at rest, and EVOO helps preserve lean tissue during fat loss.
• Stay hydrated. Dehydration can mimic hunger—pair EVOO-rich meals with herbal teas or water.

Digestive Health. A Happier Gut Starts with a Healthier Fat

It Has Been Shown That...

extra virgin olive oil (EVOO) supports a healthy digestive system by promoting beneficial gut bacteria, reducing inflammation in the gastrointestinal tract, and protecting the gut lining. EVOO has also been linked to a lower risk of digestive disorders such as gastritis, gastric ulcers, inflammatory bowel disease (IBD), and even colon cancer.

What It Means for You

Your gut does more than digest food—it’s home to trillions of microbes that affect everything from your immune system to your mood. EVOO helps create the conditions for a thriving microbiome and a healthy gut lining.

Whether you're prone to bloating, discomfort, or simply want to keep your digestion smooth and resilient, adding EVOO to your meals can help. It’s a gentle yet powerful way to reduce inflammation and encourage the growth of good bacteria.

And unlike many refined oils, which may contribute to gut inflammation, EVOO does the opposite—it soothes and supports your digestive system.

What Clinical Science Says

EVOO benefits the digestive tract in several key ways:

• Promotes Growth of Beneficial Gut Microbiota
  Polyphenols like oleuropein and tyrosol act as prebiotics, stimulating the growth of healthy bacteria (such as Lactobacillus and Bifidobacterium).
• Protects the Intestinal Barrier
  Oleic acid and hydroxytyrosol help maintain tight junctions between intestinal cells, preventing "leaky gut" and protecting against inflammation.
• Reduces Inflammatory Markers in the Gut
  EVOO lowers local expression of pro-inflammatory cytokines (e.g., TNF-α, IL-1β), especially in models of colitis and IBD.
• Protects Against Gastric Ulcers
  EVOO’s antioxidant activity reduces oxidative stress and may counter the damage caused by NSAIDs or Helicobacter pylori infection.
• May Reduce Risk of Colon Cancer
  EVOO polyphenols have been shown to reduce colon tumor growth in animal studies by modulating gene expression and reducing oxidative DNA damage.
• Mimics Effects of Gut-Targeted Therapies
• Polyphenols: Comparable to prebiotics and anti-inflammatory nutraceuticals.
• Oleic acid: Helps maintain mucosal integrity like mucosal protectants.

Clinical Evidence

• Servili et al., 2009
  Reviewed the structure-function relationships of EVOO phenolics, showing their roles in gut microbiota balance and antioxidant protection.
  Inflammopharmacology, 17(2), 76–84.
  [DOI: 10.1007/s10787-008-8014-y]
• Sciascia et al., 2015
  Described how EVOO polyphenols modulate gut microbial populations and reduce inflammatory responses in the gastrointestinal tract.
  Current Pharmaceutical Design, 21(29), 4355–4362.
  [DOI: 10.2174/1381612821666150813142834]
• Camuesco et al., 2005
  Animal study showing that EVOO-enriched diets reduced colonic inflammation and improved histology in colitis models.
  Journal of Nutritional Biochemistry, 16(8), 503–511.
• Tuck & Hayball, 2002
  Highlighted that EVOO’s phenolics reduce intestinal oxidative stress and help restore gut homeostasis in clinical and experimental models.
  Journal of Nutritional Biochemistry, 13(6), 329–340.

Try This at Home

Gentle on the gut, flavorful on the plate—here’s how to make EVOO part of your digestive health routine:

• Use EVOO to roast or sauté vegetables rich in fiber, like fennel, zucchini, and asparagus.
• Drizzle over probiotic foods like yogurt, kefir, or sauerkraut to nourish both beneficial bacteria and the gut lining.
• Blend into soups or pureed legumes (like lentils) to improve digestion and absorption of fat-soluble nutrients.

Other Helpful Habits

Support your gut alongside EVOO with these simple daily rituals:

• Eat fermented foods regularly. Yogurt, kefir, miso, kimchi, and kombucha add probiotics. EVOO can help those bacteria thrive.
• Include prebiotic fibers. Foods like garlic, leeks, bananas, and oats help feed your good gut microbes.
• Chew thoroughly and eat slowly. Digestion starts in the mouth—and EVOO adds richness that encourages mindful eating.
• Stay hydrated and manage stress. Chronic stress can disrupt digestion and gut flora. EVOO helps reduce internal inflammation, but rest and rhythm matter too.

Skin Health. Beauty You Can Eat: The EVOO-Skin Connection

It Has Been Shown that...

extra virgin olive oil (EVOO) nourishes the skin from both the inside and out. Thanks to its high levels of antioxidants, healthy fats, and anti-inflammatory compounds, EVOO supports skin hydration, elasticity, and protection from premature aging and environmental damage—including UV radiation.

What It Means for You

If you want glowing, resilient skin, what you put in your body matters just as much as what you put on it. EVOO supports skin at the cellular level, keeping it hydrated, helping repair damage, and reducing the inflammation that contributes to acne, redness, and accelerated aging.

Even better—EVOO works both ways. It’s a gentle, natural moisturizer when applied topically, and when eaten daily, it helps your skin stay soft, smooth, and more resistant to damage from sun and pollution.

What Clinical Science Says

EVOO improves skin health through a number of bioactive mechanisms:

• Enhances Skin Barrier Function
  Squalene, a compound naturally found in both EVOO and human sebum, helps maintain skin hydration and elasticity while defending against oxidative stress and water loss.
• Reduces Oxidative Damage
  Vitamin E and hydroxytyrosol are powerful antioxidants that protect skin cells from the oxidative stress that leads to wrinkles, dark spots, and UV damage.
• Decreases Inflammation
  Chronic skin issues like eczema, psoriasis, and acne are driven by inflammation. EVOO reduces local inflammatory markers and soothes skin from within and on the surface.
• Promotes Wound Healing and Skin Repair
  EVOO has been shown to accelerate tissue repair in minor wounds, burns, and cuts—likely due to its antioxidant and anti-inflammatory effects.
• Acts Like Dermatologic Treatments
• Squalene: Comparable to moisturizing agents and UV-protective emollients.
• Hydroxytyrosol: Comparable to topical antioxidant serums (like vitamin C or E).
• Oleocanthal: Anti-inflammatory activity similar to topical corticosteroids (but gentler).

Clinical Evidence

• Yashin et al., 2017
  Reviewed the antioxidant power of EVOO and its effects on reducing signs of skin aging, improving skin tone, and enhancing skin elasticity.
  Journal of Cosmetic Dermatology, 16(1), 55–62.
  [DOI: 10.1111/jocd.12297]
• Perrone et al., 2012
  Found that using EVOO as a skin moisturizer improved hydration and barrier function in a randomized trial, especially in dry and sensitive skin types.
  Clinical Dermatology, 30(2), 159–164.
  [DOI: 10.1016/j.clindermatol.2011.12.003]
• Martin et al., 2016
  EVOO-based topical application improved wound healing, reduced scarring, and reduced inflammatory markers in skin cells.
  International Journal of Molecular Sciences, 17(9), 1459.
  [DOI: 10.3390/ijms17091459]
• González et al., 2015
  In animal models, dietary EVOO improved skin thickness, collagen production, and resistance to UV-induced damage.
  Nutrition Research, 35(6), 527–536.

Try This at Home

Whether you’re eating it or applying it, EVOO is one of the easiest daily habits for better skin:

• Add EVOO to smoothies or fresh fruits like berries or citrus—boosts skin hydration and antioxidant absorption.
• Massage a few drops into clean, damp skin as a natural moisturizer or after-sun balm.
• Drizzle over avocado toast, nuts, or roasted veggies—great combinations for skin-supportive healthy fats.

For topical use, always use fresh, high-quality EVOO and patch test first (especially if prone to breakouts or sensitivity).

Other Helpful Habits

Glowing skin is an inside-out job. EVOO pairs beautifully with these habits:

• Hydrate with water and herbal teas. Skin cells need fluid to stay plump and elastic. EVOO helps lock that hydration in.
• Get your antioxidants from real food. Berries, citrus, greens, and EVOO create a skin-loving synergy.
• Limit excess sugar and processed foods. These can trigger glycation—where sugar damages collagen and leads to wrinkles.
• Protect from sun damage. EVOO’s polyphenols offer some internal UV defense, but sunscreen and shade are still key.

Bone Health. From the Inside Out: How EVOO Supports Bone Strength

It Has Been Shown That...

regular consumption of extra virgin olive oil (EVOO), particularly when high in polyphenols, may help protect against bone loss and improve markers of bone formation. EVOO has been associated with stronger bones, better calcium absorption, and reduced risk of osteoporosis—especially in older adults and postmenopausal women.

What It Means for You

Your bones are living tissue—they’re constantly being built up and broken down. As we age, or if we’re deficient in key nutrients, that breakdown can outpace the rebuilding process. EVOO helps tip the balance back in your favor.

The compounds in EVOO don’t just help your heart and brain—they also reach your bones, where they can reduce inflammation, support calcium metabolism, and encourage the production of new bone cells. It’s an easy, natural way to care for your foundation from the inside out.

What Clinical Science Says

EVOO supports bone health through multiple biological mechanisms:

• Stimulates Osteoblast Activity (Bone-Building Cells)
  Hydroxytyrosol and oleuropein promote the differentiation and function of osteoblasts, which are responsible for forming new bone.
• Inhibits Osteoclast Activity (Bone-Resorbing Cells)
  These same polyphenols have been shown to reduce the activity of osteoclasts, the cells that break down bone tissue.
• Improves Calcium Utilization
  EVOO may enhance calcium uptake and reduce urinary calcium loss—key to preserving bone density.
• Reduces Inflammatory Bone Loss
  Chronic inflammation accelerates bone degradation. EVOO reduces systemic and local inflammation that contributes to age-related bone loss.
• Mimics Actions of Bone-Protective Medications
• Hydroxytyrosol: Comparable to bisphosphonates in promoting bone formation.
• Oleuropein: Acts like RANKL inhibitors (e.g., denosumab) by limiting osteoclast development.

Clinical Evidence

• García-Gavilán et al., 2018
  In a randomized controlled trial, participants who consumed EVOO daily showed improvements in markers of bone formation, including osteocalcin and P1NP.
  Journal of Clinical Endocrinology & Metabolism, 103(8), 3007–3015.
  [DOI: 10.1210/jc.2017-02293]
• Fernández-Real et al., 2012
  A Mediterranean diet enriched with EVOO was associated with significantly higher levels of osteocalcin—a marker of bone growth—in older men.
  JCEM, 97(10), 3792–3799.
  [DOI: 10.1210/jc.2012-2221]
• Puel et al., 2004
  Demonstrated in animal studies that phenolic compounds in EVOO prevented bone loss in ovariectomized rats—a model for postmenopausal osteoporosis.
  Clinical Nutrition, 23(4), 1004–1011.
• Grosso et al., 2015
  Reviewed observational studies showing that olive oil consumption is positively associated with bone density and lower fracture risk.
  International Journal of Food Sciences and Nutrition, 66(6), 649–658.

Try This at Home

Strong bones are built over time—EVOO can help you get there naturally:

• Use EVOO to sauté leafy greens like kale, collards, and spinach—great sources of calcium and magnesium.
• Top roasted carrots or sweet potatoes with EVOO and a pinch of sea salt for a mineral-rich snack.
• Pair with vitamin D–rich foods like salmon, sardines, or fortified eggs for optimal bone support.

Other Helpful Habits

Build strong bones with habits that support bone density and reduce breakdown:

• Do weight-bearing and resistance exercises. Walking, lifting light weights, or yoga can signal your bones to grow stronger.
• Get adequate calcium and vitamin D. Pair EVOO with food sources (rather than supplements) for better bioavailability.
• Avoid smoking and excessive alcohol. Both increase bone loss. EVOO supports a gentler balance.
• Add fermented foods like kefir or yogurt. EVOO can improve fat-soluble vitamin absorption and gut health, both of which are linked to better bone metabolism.

Liver Health. How EVOO Gives Your Liver a Gentle Reset

It Has Been Shown That...

extra virgin olive oil (EVOO) supports liver health by reducing fat accumulation in the liver, lowering inflammation, and protecting liver cells from oxidative stress. EVOO may be especially helpful in preventing or managing non-alcoholic fatty liver disease (NAFLD), a growing concern in both adults and children.

What It Means for You

Your liver is your body’s detox powerhouse—it filters toxins, processes nutrients, balances hormones, and helps manage blood sugar and fat. But modern diets, chronic stress, alcohol, and processed foods can overwhelm it.

EVOO acts like a natural liver tonic. It helps reduce fat buildup, protects liver cells from damage, and supports the liver’s ability to regenerate. Whether you're looking to prevent liver issues or support recovery, EVOO is a gentle but powerful way to care for this vital organ.

What Clinical Science Says

EVOO supports liver function through several key pathways:

• Reduces Hepatic Fat Accumulation
  Hydroxytyrosol and oleic acid improve lipid metabolism and prevent fat buildup in liver cells—a hallmark of NAFLD.
• Decreases Liver Inflammation and Fibrosis Risk
  EVOO lowers levels of inflammatory cytokines (e.g., TNF-α, IL-6) that contribute to liver scarring (fibrosis) and impaired liver function.
• Improves Liver Enzyme Profiles
  Regular EVOO intake has been shown to reduce levels of ALT, AST, and GGT—markers of liver inflammation and damage.
• Enhances Antioxidant Defense in Liver Tissue
  EVOO polyphenols upregulate the body's own antioxidant systems (e.g., glutathione), protecting the liver from oxidative damage caused by diet, alcohol, or medication.
• Mimics Effects of Liver-Supportive Therapies
• Hydroxytyrosol: Comparable to hepatoprotective supplements like silymarin (milk thistle).
• Squalene: Protects liver cell membranes from lipid peroxidation.
• Oleuropein: Anti-fibrotic properties similar to experimental liver therapies.

Clinical Evidence

• Allouche et al., 2011
  Showed that EVOO reduced markers of liver steatosis and inflammation in patients at risk of NAFLD.
  Journal of Nutrition Biochemistry, 22(7), 565–572.
  [DOI: 10.1016/j.jnutbio.2010.04.006]
• Guasch-Ferré et al., 2013
  A systematic review found that EVOO-based Mediterranean diets improved liver function, reduced liver fat, and decreased the incidence of NAFLD.
  Journal of Hepatology, 59(4), 812–820.
  [DOI: 10.1016/j.jhep.2013.06.002]
• Sánchez et al., 2020
  In a randomized trial, EVOO-enriched diets reduced ALT and AST levels in overweight individuals after 12 weeks.
  Nutrients, 12(2), 434.
  [DOI: 10.3390/nu12020434]
• Alarcon de la Lastra et al., 2001
  Demonstrated that EVOO polyphenols reduce oxidative liver injury in animal models, especially under toxic or high-fat stress.
  Pharmacological Research, 43(2), 125–134.

Try This at Home

Caring for your liver doesn’t require a cleanse—just consistent, nourishing choices:

• Use EVOO for sautéing onions, garlic, and greens—all rich in sulfur compounds that support detox pathways.
• Add a spoonful to lemon water or herbal tea for a gentle morning liver ritual.
• Top grain bowls with EVOO, herbs, and bitter greens (like dandelion, arugula, or chicory).

These habits are more sustainable—and more enjoyable—than any detox diet.

Other Helpful Habits

EVOO is a great foundation for liver care, but it’s even more effective when part of a bigger picture:

• Reduce alcohol and sugary drinks. They stress the liver and promote fat buildup. EVOO helps counteract damage, but it can’t work alone.
• Move regularly. Exercise improves liver fat metabolism and insulin sensitivity.
• Get enough fiber. EVOO works best with high-fiber foods like legumes, vegetables, and oats, which help bind and remove toxins.
• Prioritize real, whole foods. Ultra-processed foods and trans fats increase oxidative stress in the liver. EVOO helps restore balance.