Extra Virgin Olive Oil (EVOO)

What it is

Extra virgin olive oil is the cold-pressed, mechanically extracted juice of olives with no chemical refining. Its composition: ~73% monounsaturated fat (oleic acid), ~14% saturated, ~11% polyunsaturated, plus polyphenols (oleocanthal, hydroxytyrosol, oleuropein) that distinguish it from refined “olive oil” or pomace.

Why it matters for longevity

• The PREDIMED trial added 1 L/week of EVOO to a Mediterranean diet and reduced major cardiovascular events by ~30% over ~5 years vs. a low-fat control.
• US-cohort data (Guasch-Ferré 2022) link ≥7 g/day vs. rare consumption with 19% lower cardiovascular mortality, 17% lower cancer mortality, and 29% lower neurodegenerative mortality.
• Oleocanthal is an NSAID-like COX inhibitor; hydroxytyrosol is a potent antioxidant.

Quality matters

• “Extra virgin” on a label is unevenly enforced. Look for harvest date, protected designation of origin, dark glass bottles.
• Polyphenol content varies by cultivar, harvest time, and processing.
• High-polyphenol oils have the characteristic peppery throat-catch (oleocanthal).
• Heat and light degrade polyphenols; cooking at high heat reduces some benefit but EVOO remains stable for standard pan-cooking.

Practical use

A typical Mediterranean intake is 2–4 tablespoons/day across cooking and dressings. The PREDIMED arm averaged closer to 4 tablespoons/day.

Related entries

Mediterranean diet, Cardiovascular disease, Chronic inflammation.