When it comes to eating for better health, olive oil has long been praised for its heart benefits.
But exciting new research shows it may offer something even more powerful: protection against dementia and cognitive decline.
A major new study published in JAMA Network Open found that people who consumed at least 7 grams of olive oil per day—about 1 tablespoon—had a 28% lower risk of dying from dementia-related causes compared to those who rarely or never consumed olive oil.
And this benefit remained strong regardless of their overall diet quality.
In this blog, let’s dive into what this means, how olive oil helps the brain, and simple ways you can start incorporating more of this incredible food into your everyday meals.
The Study: Olive Oil and Dementia Risk
Researchers followed 92,383 adults over a span of 28 years through two large US studies—the Nurses' Health Study and the Health Professionals Follow-Up Study. They tracked dietary patterns, lifestyle factors, and dementia-related deaths.
Key findings:
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Consuming more than 7 grams of olive oil daily (about 1 tablespoon) was linked to a 28% lower risk of dementia-related death.
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Substituting just 5 grams of margarine or mayonnaise per day with olive oil lowered dementia death risk by 8% to 14%.
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These results were consistent even when accounting for genetic risk factors like the APOE ε4 gene (a known dementia risk gene).
Even participants who didn't otherwise follow a high-quality diet benefited from adding olive oil to their daily routine.
Why Olive Oil Is So Good for Your Brain
Olive oil, especially extra-virgin olive oil, contains:
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Monounsaturated fats (the "good" fat)
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Powerful antioxidants like vitamin E and polyphenols
These components have been shown to:
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Reduce inflammation in the body and brain
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Protect blood vessels and maintain blood flow to the brain
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Lower oxidative stress, a major contributor to neurodegenerative diseases like Alzheimer’s
Some research also shows that olive oil helps preserve the blood-brain barrier, preventing harmful substances from entering the brain and triggering cognitive decline.
In short: olive oil acts like a natural shield for your brain.
Nutritional Breakdown of Olive Oil
Here's what you get in one tablespoon (about 13.5 grams) of olive oil:
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Calories: 119
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Fat: 14 grams
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Saturated Fat: 1.9 grams
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Monounsaturated Fat: 9.8 grams
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Polyunsaturated Fat: 1.4 grams
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Carbohydrates: 0 grams
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Protein: 0 grams
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Sodium: 0.3 milligrams
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Cholesterol: 0 milligrams
Monounsaturated fat, which makes up the majority of olive oil’s fat content, is particularly important. It improves cholesterol levels, reduces inflammation, and protects blood vessel function—all critical for maintaining both heart and brain health.
How Much Olive Oil Do You Need?
In the study, participants who consumed at least 7 grams of olive oil per day saw a significant 28% lower risk of dementia-related death.
What does 7 grams look like? About half of a tablespoon.
One full tablespoon (13.5 grams) provides roughly double that amount, giving you 119 calories and 14 grams of healthy fat.
This means even a small drizzle of olive oil on your salad, vegetables, or grains can help you easily meet the amount shown to protect brain health.
Other Health Benefits of Olive Oil
Besides brain health, adding olive oil to your diet has been associated with:
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Lower risk of heart disease
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Improved blood sugar control
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Better gut health
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Reduced inflammatory markers in the body
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Possibly even longer overall lifespan
Olive oil isn't just healthy—it’s one of the most researched foods for promoting total-body wellness.
Simple Ways to Add More Olive Oil to Your Day
If you’re wondering how to start incorporating olive oil without overhauling your meals, here are a few easy ideas:
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Use olive oil as a salad dressing base—drizzle over greens with a splash of lemon juice or vinegar
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Swap butter or margarine for olive oil when roasting vegetables
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Dip bread into a small plate of olive oil mixed with herbs instead of butter
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Use it in homemade marinades for chicken, fish, or tofu
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Drizzle over cooked grains like quinoa, brown rice, or farro
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Toss cooked pasta with olive oil, garlic, and fresh herbs instead of heavy cream sauces
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Sauté vegetables like spinach, peppers, and zucchini in olive oil instead of vegetable oils
Even small, consistent changes can deliver big benefits over time.
How Our Cookbook Helps You Include Olive Oil
In our Total Weight Loss Cookbook, we make it easy to integrate olive oil into your everyday meals. Every meal in the cookbook comes with a simple side salad option featuring a base of leafy greens and olive oil dressing.
This small but powerful addition was intentional—to help boost the intake of healthy fats like olive oil alongside your main meals. These salads are light, flavorful, and designed to enhance the overall nutritional value of each recipe without adding unnecessary calories or complicated steps.
By making olive oil a part of your daily habit, you're not just making your food taste better—you’re investing in your long-term brain health, heart health, and overall wellness.
Final Thoughts
The evidence is strong: olive oil isn’t just a tasty ingredient—it’s a true superfood for your brain and body. Consuming just a little every day could help lower your risk of dementia, support your heart, and extend your healthspan.
Simple changes, like switching your cooking fats to olive oil or enjoying a side salad with olive oil dressing, could make a world of difference over time.
Take care of your brain, one drizzle at a time.
