One of my favorite daily health habits is incorporating high-quality extra virgin olive oil into meals.
While olive oil has long been a cornerstone of the Mediterranean diet, we’re learning that many of its benefits may come from its rich concentration of polyphenols—naturally occurring plant compounds that act as powerful antioxidants in the body.
Research suggests that polyphenols may help support cardiovascular health, reduce inflammation, protect blood vessels, support brain function, and contribute to healthy aging. It’s one of the simplest (and most delicious) ways to add more health-promoting nutrients to your day.
Why Polyphenols Matter
Polyphenols help protect our cells from oxidative stress and may play a role in reducing chronic inflammation—two factors linked to many age-related diseases.
Regular consumption of high-quality extra virgin olive oil has been associated with:
- Heart health and healthy cholesterol balance
- Brain and cognitive function
- Blood sugar stability
- Reduced inflammation
- Longevity and healthy aging
How Much Olive Oil Should You Have?
For therapeutic support, consider aiming for 1–2 tablespoons daily of a high-quality extra virgin olive oil, ideally one that is high in polyphenols.
You can:
- Take it as a morning “shot”
- Drizzle it over meals throughout the day
- Use it as the base for homemade dressings and sauces
One added benefit: olive oil helps your body absorb fat-soluble nutrients like vitamins A, D, E, and K. Pairing olive oil with vegetables can help you get even more nutritional value from your meals.
What to Look For
Not all olive oils are created equal. When shopping, look for an olive oil that is:
- Extra virgin
- Cold extracted or cold pressed
- Packaged in a dark glass bottle or tin
- Labeled with a harvest date
- Peppery or slightly bitter tasting (often a sign of higher polyphenol content)
That peppery sensation in the back of your throat? That’s often a good sign that you’re getting some of those beneficial polyphenols.
Easy Ways to Use More Olive Oil
Need some inspiration? Try:
- Drizzling it over roasted vegetables
- Adding it to soups before serving
- Using it in homemade salad dressings
- Spooning it over hummus, cottage cheese, or avocado toast
- Finishing grilled fish or chicken with olive oil and sea salt
Small daily habits can have a meaningful impact over time, and olive oil is one of the easiest habits to add.
Tendwell's Olive Oil Favorites
A few high-quality options I personally like include:
Remember, health isn’t built from one perfect meal or supplement. It’s the consistent, everyday choices that move the needle over time.
What healthy habit are you focusing on this summer? For me, it’s getting outside more, moving my body, and finding ways to stay cool while enjoying Colorado’s beautiful sunshine.