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Extra-virgin olive oil

Not a supplement but the active ingredient of the Mediterranean diet: in PREDIMED 4 tbsp a day cut cardiovascular events by 30%.

5/5· Replicated RCTs, guidelinesEstimated monthly cost: ≈ 12 €

Dose

2–4 tablespoons a day, raw and for cooking (smoke point 190–210 °C, suitable).

Timing

With meals.

⚠ Cautions

120 kcal/tbsp — count it in the calorie budget. Dark bottle, cool place, within a year.

What it is

Monounsaturated fat plus polyphenols (oleocanthal, hydroxytyrosol); polyphenol content depends on freshness and variety.

What the evidence shows

PREDIMED (n=7,447): the olive-oil arm –31% heart attack/stroke/CV death. Guasch-Ferré 2022 (n=92,383, 28 years): >7 g/day –19% all-cause mortality versus butter/margarine.

Goals

Heart, blood sugarHealthy yearsBrain, memory

Sources

Guasch-Ferré M et al. Consumption of olive oil and risk of total and cause-specific mortality among US adults. JACC (2022) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.