The Protective Power of Olive Oil Polyphenols for Brain and Metabolic Health

August 27, 2025

Nearly one-third of adults in the U.S. are affected by metabolic syndrome (MetS), a group of conditions that increases your risk of serious health problems such as type 2 diabetes, stroke, and heart disease.1  It has become one of the most significant threats to cardiovascular health, and its impact on long-term cognitive function can be just as detrimental.   

Metabolic syndrome is made-up of the following risk factors:2,3

  • Excess abdominal fat: A waistline above 40 inches in men or 35 inches in women, indicating fat stored around internal organs that can drive inflammation and metabolic problems. 

  • High blood pressure (hypertension): Readings above 130 mmHg systolic or 80 mmHg diastolic, putting extra strain on the heart and blood vessels. 

  • High blood sugar levels (hyperglycemia): Fasting glucose exceeding 100 mg/dL, signaling that the body is struggling to regulate blood sugar effectively. 

  • High triglycerides: Levels above 150 mg/dL can contribute to clogged arteries and increase cardiovascular risk. 

  • Low HDL (“good”) cholesterol: Below 40 mg/dL for men or 50 mg/dL for women; low HDL means less cholesterol is removed from the bloodstream, raising cardiovascular risk. 

Having three or more of these risk factors qualifies as metabolic syndrome.  Unfortunately, MetS is an exceedingly common health issue in America, and women — particularly in midlife and beyond — are at an even greater risk.  After menopause, the natural decline in estrogen often leads to higher blood pressure, weight gain around the abdomen, and worsening cholesterol levels.4  

For those with metabolic syndrome, the danger lies not only in its effects on the heart and blood vessels, but also in how it accelerates cognitive aging and decline. 

Metabolic Syndrome and Brain Health 

Metabolic syndrome and cognitive function are closely linked.  Growing evidence shows it can lead to impaired memory retention, learning, attention, executive function, and even an elevated risk of dementia.5  Over time, MetS contributes to vascular damage in the brain, neuroinflammation, and oxidative stress, all of which gradually deteriorate brain structure and function.6,7  In other words, the same cluster of metabolic risk factors that threaten heart health also chip away at cognitive resilience. 

Despite the danger to heart and brain health that MetS poses, many of its effects can be prevented and even reversed through lifestyle changes. 

Polyphenols: A Natural Metabolic Syndrome Treatment?  

Polyphenols are plant-based compounds with strong antioxidant and anti-inflammatory properties.  They help protect cells from everyday wear and tear, calm inflammation, and keep blood vessels working smoothly.  Plus, polyphenols support how the body processes fats and sugars, which are two of the biggest challenges in metabolic syndrome.  Among all dietary sources, extra virgin olive oil (EVOO) is one of the richest and most bioavailable.  That makes EVOO not just a healthy fat, but also a potent polyphenol source. 

EVOO has unique polyphenols, called oleocanthal, oleuropein, hydroxytyrosol, tyrosol, and up to 25 other types.  These polyphenols positively influence many components of MetS.  They can improve how HDL cholesterol functions by helping sweep excess cholesterol out of the bloodstream and back to the liver, where it can be processed.8  EVOO polyphenols also help lower blood pressure by improving blood vessel elasticity (keeping them flexible), and they increase insulin sensitivity, which is key to maintaining blood sugar levels.9,10  Overall, this promotes a healthier body composition.   

What’s more, a recent meta-analysis of more than 70 studies concluded that olive oil may be just as effective as commonly practiced strategies for managing metabolic syndrome.  In other words, adding something as simple and natural as EVOO to everyday meals could provide the same benefits as structured treatment plans — without the side effects that come with medications.11  

The benefits extend far beyond metabolic health.  EVOO polyphenols reduce oxidative stress and DNA damage, protect blood vessels, and lessen inflammation, which are all factors tied to cognitive decline.12  We wrote about this in more detail here.  In fact, eating patterns like the Mediterranean diet — which is abundant in olive oil consumption — are linked to better memory and cognition, as well as lower rates of dementia-related death.13  

Plating Up More Polyphenols in Your Everyday Meals

The good news is that you don’t need an elaborate plan to tap into the benefits of extra virgin olive oil polyphenols.  Through high quality EVOO, you can easily access small but life-changing effects with simple dietary tips. 

Here are a few ways to get started: 

  • Make EVOO your go-to cooking and eating oil.  Use it for low-to-medium temperature cooking, salad dressings, and as a drizzle on top of vegetables, grains, and fish. 

  • Replace butter (and margarine) with EVOO wherever you can.  When you’re craving bread and butter, try whole-grain or sourdough bread dipped in olive oil with a sprinkle of salt and pepper.   

    • Bonus tip: Try adding a swipe of avocado to bread before drizzling olive oil on top for a Mediterranean-style, heart- and brain-healthy snack.  

  • Check the label of your EVOO — high quality, polyphenol-rich olive oil makes all the difference.  Look for cold-pressed, traditionally harvested oils stored in containers that protect from light and air degradation.  The best oils will advertise their polyphenol content.  

Looking for more simple ways you can incorporate EVOO in your diet?  Check out our guide on The Science Behind Extra Virgin Olive Oil and Brain Health for tips, recipes, and more information.  Sign-up for it here. 


 

The Polyphenol-Rich Olive Oil Your Brain Deserves   

Not all olive oils are created equally, and nothing is more important than quality when brain health is the priority.  That’s why we collaborated with our medical advisor, Annie Fenn M.D., to bring you the Brain Health Kitchen Extra Virgin Olive Oil (BHK EVOO) — a limited-batch, high-polyphenol EVOO. 

BHK EVOO is harvested in Tuscany on an award-winning farm and crafted with flavor and function in mind.  As a culinary instructor, Annie selected this EVOO not only for its outstanding brain-healthy properties, but also for its exceptional flavor, bright floral and artichoke notes with a signature peppery kick.  It’s ideal fat profile and potent polyphenol content provide a brain-healthy boost to everyday meals.  Of particular note is oleocanthal, a standout polyphenol for brain health.  BHK EVOO contains significantly higher levels of oleocanthal than other premium olive oils. 

It’s now available for shipping in a limited supply, and as a bonus, each order includes a complimentary recipe card from Dr. Fenn so you can start enjoying its benefits in your own kitchen right away.  Learn more and order by visiting here.

From Metabolic Risk to Metabolic Renewal with EVOO Polyphenols 

Metabolic syndrome is a serious and widespread health concern that requires change.  The good news is you have the ability to turn it around:  changes in physical activity, stress management, and diet can all help.  Also, simple, intentional changes like choosing high-quality, polyphenol-rich extra virgin olive oil can powerfully support metabolic health.  Incorporating it into your daily routine isn’t just a heart-healthy habit — it’s a brain-healthy, whole-body strategy with lasting benefits. 

References

1. National Heart, L. and B. I. What Is Metabolic Syndrome? U.S. Department of Health and Human Services, National Institutes of Health (2022). 

2. Metabolic Syndrome: What It Is, Causes, Symptoms & Treatment. Cleveland Clinic (2023). 

3. Metabolic Syndrome. Johns Hopkins Medicine. (n.d.). 

4. De Paoli, M., Zakharia, A. & Werstuck, G. H. The Role of Estrogen in Insulin Resistance. Am J Pathol 191, 1490–1498 (2021). 

5. Li, Z. et al. Bridging metabolic syndrome and cognitive dysfunction: role of astrocytes. Front Endocrinol (Lausanne) 15, (2024). 

6. Yates, K. F., Sweat, V., Yau, P. L., Turchiano, M. M. & Convit, A. Impact of Metabolic Syndrome on Cognition and Brain. Arterioscler Thromb Vasc Biol 32, 2060–2067 (2012). 

7. Alfaro, F. J. et al. White matter microstructure and cognitive decline in metabolic syndrome: a review of diffusion tensor imaging. Metabolism 78, 52–68 (2018). 

8. Tsartsou, E., Proutsos, N., Castanas, E. & Kampa, M. Network Meta-Analysis of Metabolic Effects of Olive-Oil in Humans Shows the Importance of Olive Oil Consumption With Moderate Polyphenol Levels as Part of the Mediterranean Diet. Front Nutr 6, (2019). 

9. Galvão Cândido, F. et al. Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial. Eur J Nutr 57, 2445–2455 (2018). 

10. Serreli, G., Boronat, A., De la Torre, R., Rodriguez-Moratò, J. & Deiana, M. Cardiovascular and Metabolic Benefits of Extra Virgin Olive Oil Phenolic Compounds: Mechanistic Insights from In Vivo Studies. Cells 13, 1555 (2024). 

11. Pastor, R., Bouzas, C. & Tur, J. A. Beneficial effects of dietary supplementation with olive oil, oleic acid, or hydroxytyrosol in metabolic syndrome: Systematic review and meta-analysis. Free Radic Biol Med 172, 372–385 (2021). 

12. Salvini, S. et al. Daily consumption of a high-phenol extra-virgin olive oil reduces oxidative DNA damage in postmenopausal women. British Journal of Nutrition 95, 742–751 (2006). 

13. Seidita, A. et al. The clinical impact of an extra virgin olive oil enriched mediterranean diet on metabolic syndrome: Lights and shadows of a nutraceutical approach. Front Nutr 9, (2022). 

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