Consuming Olive Oil May Lead to 28% Lower Risk of Dementia-Related Deaths, According to a New Study
Dementia is an umbrella term for diseases of the brain that affect memory, thought processes, personality and the ability to communicate. Alzheimer’s disease is one type of dementia.
According to the Centers for Disease Control and Prevention (CDC), approximately 5.8 million people in the United States have Alzheimer’s disease and related dementias1. This includes 5.6 million aged 65 and older and about 200,000 under the age of 65 with younger-onset Alzheimer’s disease.
Dementia doesn’t just affect quality of life, though. It can also shorten your life. The Alzheimer’s Association states that Alzheimer’s disease is the sixth leading cause of death in the U.S. and the fifth leading cause of death for Americans aged 65 and older2.
While we tend to think of dementia as a disease that happens later in life—because that’s usually when it shows up—there are steps you can take now to reduce your risk of developing dementia down the road. According to the CDC, this includes quitting smoking, managing blood pressure, being physically active and preventing diabetes and heart disease3.
And now a large study published on May 6, 2024 suggests that regularly including olive oil in your diet can reduce your risk of dementia as well4.
The #1 Activity to Limit to Reduce Your Risk of Dementia, According to Dietitians
How Was This Study Conducted?
Researchers pulled data from two large U.S. cohorts: the Nurse’s Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS). Between the two, they used data from 92,383 participants, about 66% of them women, with a mean age of 56 at the start of the study.
Participants filled out food frequency questionnaires every four years for an average of 28 years. From this data, diet quality was measured based on the Mediterranean Diet score and the Alternative Healthy Eating Index—both scales that rate diet quality.
In addition to overall diet quality, participants were categorized according to their olive oil intake frequency: never or less than once per month (reference group), greater than 0 to less than or equal to 4.5 grams/day, greater than 4.5 grams/day to less than or equal to 7 grams/day, and greater than 7 grams/day. Since most people in the U.S. use tablespoons, researchers estimated 13.5 grams of olive oil to equal about 1 tablespoon.
Researchers also took genetic information from 27,296 participants who had provided blood or saliva samples. They wanted to determine if olive oil exhibited any benefits for those with a certain gene that increases the risk of dementia. Study authors state that individuals with this gene tend to have a 5.5 to 9.4 times greater risk of dying from dementia compared to those without this gene.
After several statistical analyses were run on the data, the results suggest that participants who consumed more than 7 grams (about ½ tablespoon) of olive oil per day had a 28% lower risk of dying from dementia. This association remained consistent despite diet quality and after adjusting for the gene that raises the risk of dementia.
The study authors note that olive oil had previously been shown to exhibit anti-inflammatory and neuroprotective benefits when part of a Mediterranean diet—and that this may be due to its high levels of monounsaturated fatty acids and antioxidant properties.
The difference between this study and previous studies is that these researchers looked for associations between olive oil intake and the risk of dying from dementia regardless of diet quality. Most of the other studies on olive oil and brain health were also done in Mediterranean countries, so these researchers wanted to look at U.S. populations where olive oil consumption tends to be lower.
How Does This Apply to Real Life?
Olive oil can be incorporated into your diet in many ways. You can use it in salad dressings or as a dipping oil for your bread. Zhuzh your dipping oil up by adding garlic and spices, like oregano and red pepper flakes. You can also use olive oil to sauté veggies and bake with—like in our Coriander-Citrus Olive Oil Cake. I even drizzle olive oil (or avocado oil) into my smoothie before whipping it up. It doesn’t affect the flavor and it’s a super easy way to add more of this healthy fat into your day.
We also know that certain foods tend to negatively affect brain health and may increase the risk of dementia, including red meat, ultra-processed foods, foods high in added sugar and alcohol, so limiting these may help. Conversely, foods high in healthy fats and antioxidants support brain health, including seafood, nuts and seeds, so they make a great addition to a brain-healthy eating pattern.
Lifestyle habits, including getting plenty of quality sleep, managing chronic stress, engaging in regular physical activity and socializing in person—as opposed to through a screen—can also contribute to a healthy brain.
The Bottom Line
Like most other diseases, you can lower your risk of dementia by including a variety of nutritious foods and healthy activities. And while no one food is a magic pill, increasing your intake of olive oil may go a long way toward supporting your brain’s health. Think outside the box and find creative ways to add it to your daily meals and snacks.
