In this episode of The Proof, we take a deep dive into olive oil—its role in longevity, how it impacts chronic disease risk, and what makes a high-quality product. Olive oil has long been recognised for its health benefits, but with so many options on the market, how do you know what to buy? How should you store it? And is it really safe to cook with?
This episode is entirely independent—no funding from Big Olive—so you’ll get a fully science-backed breakdown of what the research says about olive oil’s impact on health and how to make the best choices for your diet.
What You’ll Learn in This Episode:
Olive Oil & Longevity
- How olive oil consumption is linked to overall mortality risk
- What studies say about replacing other fats with olive oil
- The difference between refined and extra virgin olive oil and why it matters
Olive Oil and Chronic Disease Prevention
- The role of olive oil in cardiovascular health and whether research supports its benefits
- What studies suggest about olive oil’s impact on cancer risk
- How olive oil may influence cognitive function and brain aging
- The connection between olive oil and type 2 diabetes prevention
Mechanisms Behind Olive Oil’s Health Benefits
- The key compounds in olive oil and their role in reducing inflammation, improving gut health, and supporting metabolic function
- How polyphenols and monounsaturated fats contribute to better lipid profiles and blood pressure regulation
Practical Tips for Choosing a High-Quality Olive Oil
- Understanding labels: the difference between lampante, virgin, and extra virgin olive oil
- What to look for in lab values like acidity, polyphenol content, and peroxide value
- Why packaging and storage matter—how to ensure your olive oil retains its health benefits
- Common misconceptions about “global blends” and how to verify product quality
Cooking with Olive Oil
- How heat affects olive oil and whether it’s safe to cook with
- The ideal temperatures for cooking with extra virgin olive oil
- Tips for preserving polyphenols and maximising health benefits when using olive oil in meals
This episode is packed with practical takeaways to help you make informed choices about olive oil. Whether you’re looking to improve your diet, optimise your cooking methods, or simply learn more about this staple of Mediterranean nutrition, this deep dive into the research will give you the knowledge you need.
- Introduction (00:00)
- Olive Oil for Longevity and Lifespan (00:52)
- Olive Oil for Heart Health and Chronic Disease (06:28)
- Olive Oil’s Role in Cancer Prevention (07:58)
- Olive Oil for Brain Health and Cognitive Function (12:38)
- Olive Oil for Metabolic Health and Blood Sugar Control (16:08)
- How Olive Oil Supports Overall Health (21:12)
- How to Choose High-Quality Olive Oil (25:27)
- Best Practices for Cooking and Storing Olive Oil (35:12)
- Key Takeaways on Olive Oil’s Health Benefits (41:32)
Join the Conversation
What are your thoughts on olive oil? Have you noticed any health benefits from incorporating it into your diet? Let us know on social media or share this episode with someone who might find it useful.
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Resources & Further Reading
- Olive oil consumption is associated with lower cancer, cardiovascular and all-cause mortality among Italian adults: prospective results from the Moli-sani Study and analysis of potential biological mechanisms
- Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults
- Olive oil intake and cardiovascular disease, cancer, and all-cause mortality: a systematic review and dose–response meta-analysis of prospective cohort studies
- Olive oil consumption and risk of cardiovascular disease and all-cause mortality: A meta-analysis of prospective cohort studies
- Only virgin type of olive oil consumption reduces the risk of mortality. Results from a Mediterranean population-based cohort
- Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study
- The effect of high-polyphenol extra virgin olive oil on cardiovascular risk factors: A systematic review and meta-analysis
- Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota
- Olive oil intake and cancer risk: A systematic review and meta-analysis
- Bioactive Compounds and Quality of Extra Virgin Olive Oil
- Phenolic compounds and squalene in olive oils: the concentration and antioxidant potential of total phenols, simple phenols, secoiridoids, lignansand squalene
- Protective Effect of Extra Virgin Olive Oil on Cancers, Gastrointestinal Cancers, and All-Cause Mortality: A Competing Risk Analysis in a Southern Italian Cohort
- Rich oleocanthal and oleacein extra virgin olive oil and inflammatory and antioxidant status in people with obesity and prediabetes. The APRIL study: A randomised, controlled crossover study
- Olive Oil and Cognition: Results from the Three-City Study
- A Randomized Clinical Trial of Greek High Phenolic Early Harvest Extra Virgin Olive Oil in Mild Cognitive Impairment: The MICOIL Pilot Study
- Virgin olive oil supplementation and long-term cognition: the Predimed-Navarra randomized, trial
- Polyphenol-rich foods in the Mediterranean diet are associated with better cognitive function in elderly subjects at high cardiovascular risk
- Extra-virgin olive oil for potential prevention of Alzheimer disease
- Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials
- Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials
- Metabolic Effects of Monounsaturated Fatty Acid–Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid–Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials
- Monounsaturated fatty acids from plant or animal sources and risk of type 2 diabetes in three large prospective cohorts of men and women
- Effect of extra virgin olive oil consumption on glycemic control: A systematic review and meta-analysis
- Effects of Olive Oil on Markers of Inflammation and Endothelial Function-A Systematic Review and Meta-Analysis
- Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet
- The clinical impact of an extra virgin olive oil enriched mediterranean diet on metabolic syndrome: Lights and shadows of a nutraceutical approach
- Recent Advances in Analytical Methods for the Detection of Olive Oil Oxidation Status during Storage along with Chemometrics, Authenticity and Fraud Studies
- Department of Primary Industries
- Extra Virgin Olive Oil Review
- Determinant parameters and components in the storage of virgin olive oil. Prediction of storage time beyond which the oil is no longer of “extra” quality
- Bioactive Compounds and Quality of Extra Virgin Olive Oil
- Effect of bag-in-box packaging material on quality characteristics of extra virgin olive oil stored under household and abuse temperature conditions
- Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating
- Coconut Oil and Cardiovascular Disease Risk
- Effects of cocoa butter on serum lipids in humans: historical highlights
