This Everyday Kitchen Staple Can Seriously Boost Brain Health

Danielle Sinay
·7-min read

Is the secret to a sharper, healthier brain already in your pantry? I know it's in mine.

No, we're not talking about brain-boosting supplements—though some everyday painkillers and vitamins have been linked to a lower risk of dementia. I'm referring to a beloved, chef-approved kitchen staple so essential that neither my mom nor I have ever had a kitchen without it.

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The ingredient in question? Here’s a clue: It’s one of the primary pillars of the heart-and mind-healthy Mediterranean diet. You guessed it: Olive oil! And if you're not eating it yet, you might want to consider. Ahead, see everything you need to know about olive oil and brain health, and why you might want to reconsider which fat you're cooking with.

Olive Oil & Cognitive Health: What to Know

Not only did a recent study link swapping butter for plant-based oils like olive oil with a 17% lower risk of premature death, but a Yale and Auburn University study found that people with mild cognitive impairment who consumed about three tablespoons of extra virgin olive oil (EVOO) daily for six months showed improvements in brain health markers and blood-brain barrier function.

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Harvard University research then identified an even stronger connection between olive oil and cognitive health: According to the study, which tracked 92,000 American adults for nearly 30 years, people who consumed just half a tablespoon of olive oil a day had a 28% lower risk of dying from dementia-related causes than those who rarely or never consumed it.

Related: Canola Oil vs. Olive Oil: RDs Share the Healthiest Choice

How Does Olive Oil Boost Brain Health?

"Previous studies have already pointed to how olive oil may slow cognitive decline, but this is the first to specifically examine dementia-related mortality," says Chrissy Arsenault, RDN, a registered dietitian with Pompeian. According to Arsenault, there are a few key reasons olive oil may have these brain-boosting effects.

It supports vascular health.

First, olive oil may support vascular health by improving endothelial function, blood lipid levels, oxidative stress, coagulation, platelet activity and inflammation. “All of these mechanisms play a role in brain health,” Arsenault explains.

It's rich in antioxidants.

Second, olive oil is rich in polyphenols, powerful antioxidants that may help restore the blood-brain barrier—often compromised in people with dementia. “By reducing inflammation and helping protect the brain from harmful proteins like amyloid beta and tau, polyphenols may support cognitive function,” Arsenault continues. (This is also why walnuts are associated with a lower dementia risk, too.)

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If polyphenols sound familiar, they should. These natural compounds are found in everything from green tea to grapes—and are beloved for their anti-inflammatory powers, not unlike Aleve or Advil, which have also been linked to a reduced risk of dementia.

Related: Healthiest Cooking Oil, According to Registered Dietitians

It's high in fatty acids.

"Olive oil contains a lot of antioxidants, monounsaturated fatty acids, and polyunsaturated fatty acids," Shannon O’Meara, RD, a registered dietitian at Orlando Health, tells Parade, and fatty acids, like omega-3s, are fantastic for boosting brain health.

“Olive oil contains a favorable ratio of omega-3 to omega-6 to omega-9 fatty acids, as well as unsaturated fat and antioxidants,” Dr. Lisa Billars, MD, chief of neurology at Kaiser Permanente in Atlanta, previously told Parade. “Extra virgin olive oil is processed in a way that preserves these compounds and is generally favored for those health benefits. These substances are critical for brain cell and blood vessel health.”

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If brain cells are healthier, then they can better send and receive electrochemical signals that allow brains to function normally. “In people with dementia, the brain cells are less likely to send the electrochemical signals efficiently, resulting in memory loss and other cognitive symptoms."

Related: You May Have Ingredients in Your Spice Rack That Can Fight Alzheimer's

What's the Healthiest Olive Oil?

As for whether all olive oils are created equal? "When choosing olive oil, you want to get extra virgin olive oil that is cold pressed and/or first press, if distinguished," says O'Meara. And there's an important reason why.

"'Extra virgin'' means the oil is extracted from olives without chemicals or solvents, thereby preserving the antioxidants properties of the oil," O'Meara explains. "'Cold pressed' is preferred because that means heat wasn’t used for oil extraction, also ensuring the highest amount of antioxidants in the oil."

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"First press" also ensures that minimal amounts of heat caused by friction from extracting the oil is from the product, she continues: "So that ensures the highest amount of antioxidant and polyphenol properties within your olive oil."

To put it in perspective: Arsenault points to studies showing that refined olive oil contains only about 0.5 mg/kg of polyphenols, while virgin and extra virgin olive oils can contain anywhere from 150 to 400 mg/kg—a major reason why they pack such powerful antioxidant activity.

Related: Top Anti-Inflammatory Food for Longevity, Dietitians Explain

How Much Olive Oil Should You Eat Daily?

"Olive oil should be your primary cooking oil if you want to incorporate it into your life," says O'Meara. "But you don't have to drizzle extra olive oil on top of all of your foods to see the protective benefits from the oil," she clarifies, noting that it's high in calories: There's about 119 calories in 1 tablespoon of olive oil.

If you're following the Mediterranean diet however, you might want to eat a bit more than that. "The Mediterranean diet typically consists of olive oil at every meal, which I think is a good balance when it comes to consumption," says Arsenault, who believes Americans are actually not consuming enough olive oil.

"According to the North American Olive Oil Association (NAOOA), Americans consume about ~1L per year, while Greeks consume ~24L per person per year," she continues. "If you’ve read up on the many benefits of the Mediterranean diet and the Blue Zones, you know that olive oil is a big piece of the culture and health, so we have a lot of catching up to do."

Her suggestion? "I would recommend cooking with or adding olive oil to every meal you eat, so that you’re enjoying high-quality olive oil," she says. "If you’re just getting started, drizzle two to three tablespoons of extra virgin olive oil in place of butter as you cook meats, fish, or veggies, or add to a salad. Eating too much of anything can result in calorie surplus, which results in weight gain, if you are watching your weight."

Related: Everything You Need to Know About the Blue Zone Diet—Including Exactly What to Eat On It

How to Incorporate Olive Oil Into Your Diet

Finally, here are some tips on how to eat more olive oil. "I enjoy sautéing or roasting vegetables with olive oil and garlic and having olive oil to dip pieces of bread into at dinner," says O'Meara, and Arsenault says the same. "It’s such a satiating and nutritious snack," she adds. "I’m recently loving Naan bread bites and sourdough bread with Pompeian Extra Virgin Olive Oil in Robust."

Another easy option? Replace foods high in saturated fat like butter with olive oil. "So instead of smearing butter on bread, dip it into olive oil and herbs," she recommends. "Or, use use olive oil as the base of your salad dressing instead of a buttermilk or mayonnaise-based dressing."

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Related: This Super Simple Diet Could Lower Your Alzheimer’s Risk by 53%

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