Olive oil and longevity have been linked for decades, starting with observations about long-lived Mediterranean populations. Now large studies are putting numbers to that connection. In a Harvard study that followed more than 92,000 American adults for 28 years, people who consumed just over half a tablespoon of olive oil a day had a 19% lower risk of dying from any cause than those who rarely used it. Swapping butter or margarine for olive oil was linked with lower risk too.
Quick Answer
- In a 28-year Harvard study, just over half a tablespoon of olive oil a day was linked to 19% lower death risk.
- Replacing butter or margarine with olive oil was linked with lower risk.
- A Mediterranean diet with extra virgin olive oil cut major heart events by about 30%.
- Use 1 to 2 tablespoons a day in place of other fats.
This guide covers what the research shows, why olive oil may help, how much appears to matter, and simple ways to use more of it.
What Makes Olive Oil Different?
Olive oil is rich in monounsaturated fat, mainly oleic acid, which is linked with healthier cholesterol levels when it replaces saturated fat. Extra virgin olive oil, which is cold-pressed and minimally processed, also contains polyphenols such as hydroxytyrosol and oleocanthal. These compounds have antioxidant and anti-inflammatory properties in laboratory and human studies.
Olive oil is also a marker of an overall eating pattern. People who use it often tend to eat more vegetables, legumes and whole foods, the backbone of the Mediterranean diet.
What the Research Shows About Olive Oil and Longevity
1. Half a tablespoon a day was linked with lower death risk
Researchers analyzed 60,582 women from the Nurses’ Health Study and 31,801 men from the Health Professionals Follow-up Study for 28 years. Compared with people who never or rarely consumed olive oil, those who had more than half a tablespoon (about 7 grams) daily had a 19% lower risk of death from any cause, a 19% lower risk of cardiovascular death, a 17% lower risk of cancer death, and a 29% lower risk of death from neurodegenerative disease (Guasch-Ferré et al., J Am Coll Cardiol, 2022).
Replacing 10 grams a day of margarine, butter, mayonnaise or dairy fat with olive oil was linked with an 8% to 34% lower risk. Notably, the researchers found no significant difference when olive oil was compared with other vegetable oils combined, which suggests that choosing plant oils over animal and processed fats is the key step.
2. A Mediterranean diet with extra virgin olive oil reduced heart events
The PREDIMED trial in Spain randomly assigned 7,447 adults at high cardiovascular risk to a Mediterranean diet supplemented with extra virgin olive oil, a Mediterranean diet with nuts, or a reduced-fat control diet. Over about five years, the olive oil group had roughly 30% fewer major cardiovascular events, including heart attack and stroke, than the control group (Estruch et al., N Engl J Med, 2018).
3. Olive oil was linked with lower dementia-related death
Using the same Harvard cohorts, researchers found that consuming at least 7 grams of olive oil a day was associated with a 28% lower risk of dementia-related death, regardless of overall diet quality. The finding held after accounting for the APOE4 gene, a strong genetic risk factor for Alzheimer’s disease (Tessier et al., JAMA Netw Open, 2024).
What researchers are exploring next
The Harvard studies are observational, so they show associations rather than proof. People who use olive oil may differ in other ways, such as income or overall lifestyle, although the researchers adjusted for many of these factors. PREDIMED was a randomized trial, but it tested olive oil as part of a whole diet, not by itself. Olive oil is also calorie-dense, about 120 calories per tablespoon, so it works best as a replacement for other fats rather than an addition.
How Much Olive Oil Is Enough?
Benefits in the Harvard study appeared at a modest intake of just over half a tablespoon a day. In PREDIMED, participants received about a liter per week for their household, and those in the olive oil group used roughly four tablespoons a day. A practical target for most people is one to two tablespoons daily, used in place of butter, margarine or creamy dressings.
5 Simple Ways to Use More Olive Oil
- Swap your spread. Dip bread in olive oil instead of spreading butter or margarine.
- Make your own dressing. Whisk olive oil with lemon juice or vinegar, salt, pepper and herbs.
- Roast vegetables with it. Toss vegetables in olive oil before roasting for flavor and better absorption of fat-soluble nutrients.
- Finish dishes with a drizzle. Add a small drizzle to soups, beans, grains or fish just before serving.
- Pair it with fiber. Olive oil with vegetables, beans and whole grains mirrors the Mediterranean pattern. Our piece on fiber, the quiet tool most plans forget explains why fiber matters.
Choosing healthier fats can also improve cholesterol markers, as we cover in our guide to the ApoB test. Not sure which eating style suits you? Our complete diet guide and the free Signal Map quiz are good starting points.
Frequently Asked Questions
How much olive oil should I have a day for longevity?
In the large Harvard study, people who consumed more than half a tablespoon (about 7 grams) a day had a 19% lower risk of death over 28 years than those who rarely used it. In the PREDIMED trial, participants were given about 4 tablespoons a day as part of a Mediterranean diet. Most benefits appear when olive oil replaces less healthy fats.
Is extra virgin olive oil better than regular olive oil?
Extra virgin olive oil is less processed and contains more polyphenols, plant compounds with antioxidant and anti-inflammatory effects. The PREDIMED trial specifically used extra virgin olive oil. Regular olive oil still provides healthy monounsaturated fats.
Can you cook with olive oil?
Yes. Extra virgin olive oil is stable enough for most everyday cooking, including sautéing and roasting, because of its monounsaturated fats and antioxidants. For very high-heat cooking, some people prefer refined olive oil, which has a higher smoke point.
Not sure which way of eating fits you? The Diet Match Protocol helps you find an eating pattern that matches your signals, goals and preferences. See the program →
Sources
- Guasch-Ferré M, et al. Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults. J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
- Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. 2018;378(25):e34. doi:10.1056/NEJMoa1800389
- Tessier AJ, et al. Consumption of olive oil and diet quality and risk of dementia-related death. JAMA Netw Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021
This article is for education only and is not medical advice. Talk with your healthcare professional before changing your health routine.