Ms Shadia Djakovic

Shadia Djakovic explains why this Mediterranean liquid gold sits at the centre of healthy ageing research

Extra virgin olive oil isn’t just a dressing. Rich in polyphenols and anti-inflammatory compounds, it supports cardiovascular, metabolic and cognitive health. Here’s why it remains central to healthy longevity research.

If olive oil were discovered today, it would likely be sold in capsules. Instead, it has been poured over vegetables, legumes and bread for thousands of years. Now, modern research is catching up to tradition and the scientific evidence is persuasive.

Extra virgin olive oil (EVOO) is mechanically pressed, unrefined and chemically intact

Unlike refined oils, it retains a high concentration of polyphenols, naturally occurring plant compounds responsible for its sought after slightly bitter, peppery finish.

When you feel that peppery burn at the back of your throat, that’s the oleocanthal, which is an anti-inflammatory compound with effects comparable to low-dose ibuprofen!

The leading cause of death globally is cardiovascular disease and regular consumption of extra virgin olive oil is consistently associated with lower rates of heart attack, stroke and cardiovascular mortality in Mediterranean populations.

Clinical trials show replacing saturated fats with olive oil improves lipid profiles, reduces LDL (bad cholesterol) oxidation and enhances endothelial function, meaning blood vessels relax and respond better.

Healthy ageing is not just about avoiding disease. It is about maintaining metabolic flexibility, the body’s ability to regulate glucose and insulin efficiently.

Olive oil supports insulin sensitivity and reduces markers of chronic inflammation, both key drivers of type 2 diabetes and metabolic syndrome.

When used in place of saturated fats, it shifts the dietary pattern toward cardiometabolic protection.

Ageing is closely linked to low-grade chronic inflammation

Polyphenols in extra virgin olive oil modulate inflammatory pathways and may support vascular health in the brain. Emerging research suggests a protective role in cognitive decline, although more long-term studies are underway. While It’s not a miracle cure, it may be biologically plausible.

Cooking with olive oil

A common myth is that olive oil cannot be used for cooking

High-quality extra virgin olive oil is stable at typical home cooking temperatures. Its antioxidant content helps protect it from oxidation during sautéing and roasting.

The key is moderation of heat, not elimination from cooking.

Under 180°C

EVOO remains relatively stable for typical cooking times (20–60 min).

180–200°C

Oxidation increases gradually, but EVOO still performs well compared to polyunsaturated oils.

Above 200°C for prolonged time

• Rapid loss of polyphenols.
• Increased peroxide formation.
• More aldehydes.

This is more typical of:

• commercial deep frying
• leaving oil on high heat for long periods.

However, olive oil does not work in isolation. Its benefits are strongest when embedded within a dietary pattern rich in vegetables, legumes, wholegrains, nuts and seafood, the traditional Mediterranean way of eating. This is the foundation of the Health for Life approach.

Most studies showing benefit involve daily intake of approximately two to four tablespoons.

That may sound like a lot, but when used as the primary cooking fat and dressing base, it is easily achievable without excess.

Consistency over decades appears more important than short bursts of “superfood” enthusiasm.

Longevity is rarely driven by extremes

It is shaped by everyday habits, repeated quietly over time.

Extra virgin olive oil is not glamorous. It does not trend on social media. But it remains one of the most evidence-supported dietary shifts available to support cardiovascular, metabolic and cognitive health.

Sometimes, the oldest foods carry the most modern science.

What to look for when buying olive oil

• 'Extra virgin' clearly stated.
• Harvest date within the last 12 months.
• Stored in dark glass bottles.
• Peppery or slightly bitter taste (a sign of polyphenols).