Fresh-Pressed Olive Oil Club
EVOO and Health

Mediterranean Diet Can Reduce Risk of Both Stroke Types in Women

Posted on by The Olive Oil Hunter

Stroke ranks as the second-leading cause of death worldwide as well as the third-leading cause of death and disability combined.1 Women have a greater lifetime risk of stroke than men—in part because women live longer, on average, than men do, and because stroke risk in women rises sharply after menopause.2

A substantial body of evidence shows that the Mediterranean Diet (MeDi) reduces stroke risk in both women and men, but little has been published on the MeDi’s effects by stroke type in women.3 In
the US, about 80% of strokes are ischemic—a clot blocks blood flow to or within the brain—and the remainder are hemorrhagic, in which a blood vessel in the brain ruptures and bleeds.4

The journal Neurology Open Access recently published an analysis of data from the California Teachers Study (CTS), which followed more than 130,000 women for more than 25 years, starting in 1995.3 This analysis excluded those with a history of stroke or with missing dietary data, for a total cohort of 105,614 women. Average age at the study’s outset was 52.3

At the start of the study, participants answered a validated dietary questionnaire that asked how often they consumed 103 food and beverage items/groups during the previous year, and in what quantities
(small, medium, large serving size). Responses were converted to a score that reflected adherence to the Mediterranean Diet (MeDi), ranging from 0 to 9. Participants were stratified by MeDi scores into low (0–2), moderate (3–5), and high (6–9) MeDi adherence groups: 12.5% low, 57.5% moderate, 30% high.3

MeDi is typically characterized by high intake of fruits and vegetables, legumes, and whole grains, with olive oil as the primary source of fat; a moderate intake of fish; and minimal intake of meat and dairy products. Some versions of the MeDi include moderate alcohol consumption.3

During the 25 years of follow-up, the CTS study population experienced a total of 4,083 stroke events: 3,358 ischemic and 725 hemorrhagic.3

Participants with high adherence to the MeDi had a 23% lower overall stroke risk compared with the low-adherence group. When results were adjusted for patient characteristics, including smoking, BMI, and demographics, overall stroke risk was still reduced by 18% with high adherence to the MeDi. Even a one-unit increase in MeDi adherence was associated with a significant decrease in stroke risk.3

When analyzed by stroke subtypes, higher adherence to the MeDi resulted in a significant decrease
in stroke risk for ischemic stroke as well as for hemorrhagic stroke. This effect was seen across premenopausal, menopausal, and postmenopausal women in the study, including participants taking hormone treatment.3

This study, with strengths including a large population, long-range follow-up, and analysis by stroke subtype, adds to the body of evidence of the preventative health benefits of the MeDi and helps identify dietary choices that can help reduce stroke risk in women.3

References: 1. Feigin VL, Brainin M, Norrving B, et al. World Stroke Organization (WSO): Global stroke fact sheet 2022 [published correction appears in Int J Stroke. 2022;17(4):478. doi:10.1177/17474930221080343]. Int J Stroke. 2022;17(1):18–29. 2. Rexrode KM, Madsen TE, Yu, AYX, Carcel C, Lichtman JH, Miller EC. The impact of sex and gender on stroke. Circulation Res. 2022;130(4):512-528. 3. Sherzai AZ, Cuble EL, Spielfogel ES, et al. Mediterranean diet and the risk of stroke subtypes in women. Neurol Open Access. 2026;2:e000062. 4. Prabhakaran S, Gonzales NR, Zachrison KS, et al. 2026 guideline for the early management of patients with acute ischemic stroke. Stroke. 2026; doi:10.1161/STR.0000000000000513. Online ahead of print.

Hydroxytyrosol from Olives Is a Neuroprotective Agent

Posted on by The Olive Oil Hunter

One of the most powerful polyphenols in olive oil is hydroxytyrosol. Consuming hydroxytyrosol is linked to benefits in neurological, cardiovascular, and metabolic health, and the compound has demonstrated anti-inflammatory, anti-cancer, neuro-protective, and immuno-protective effects. A recently published scientific review in the journal Foods examines the growing body of evidence supporting the characterization of hydroxytyrosol as a “functional food,” with emphasis on its effects on neurological and cognitive processes.

What is it?

Hydroxytyrosol (hi-droxy-TY-roh-sol), abbreviated as HXT, is a phenol, a natural chemical that is both water-soluble and attracted to fats, which means that it can pass through cell membranes. Its chemical structure also explains its strong antioxidant and anti-inflammatory properties. HXT occurs mainly in olives—olive oil, fruit, leaves, and pulp—as well as in red and white wines.

What does HXT do in the brain?

HXT interacts with the brain and its vascular (blood vessel) system in 3 ways: 1) as an antioxidant and anti-inflammatory agent, HXT helps prevent damage to cerebral blood vessels and improves their function; 2) lab studies show that, by reducing oxidation and inflammation, HXT helps maintain the proper functioning of the blood-brain barrier (BBB), a crucial filter inside the brain’s blood vessels that controls what substances enter and exit the brain; 3) in studies in humans, consuming HXT in the form of high-phenolic EVOO resulted in less “leakage” across the BBB and, as reflected in participants’ performance on cognitive tests, improved connectivity between brain regions.

HXT and its metabolites (the components of a substance that are formed when metabolic processes, such as digestion, break it down) are able to cross the BBB to interact with specific brain processes, enhancing protective activity and dampening inflammatory activity that is linked to depression and cognitive decline.

How much HXT is needed to obtain its benefits?

In studies in humans, the above benefits were observed with an HXT intake ranging from 7 to 15 mg/day. In terms of EVOO, this translates to a daily consumption of about 25 to 50 ml of high-phenolic olive oil, or ~2 to 3 tablespoons. Table olives—regardless of their color or brining—also provide an excellent source of HXT.

What’s next for HXT?

This body of promising evidence has intensified interest in the development of HXT-enriched foods and other ways of delivering this health-promoting compound. HXT is highly bioavailable, which means that, after it is consumed and digested, it is readily absorbed and transported by the body. So, for now—perhaps for always—the most effective, efficient, and delicious way to obtain the neuroprotective benefits of HXT is “food-first,” via high-phenolic EVOO.

Reference: Martínez-Zamora Z. Foods 2025;14(21):3624.

The Mediterranean Diet shows significant benefit in chronic skin diseases

Posted on by The Olive Oil Hunter

Psoriasis, acne, and hidradenitis suppurativa (HS) are chronic inflammatory skin conditions characterized by systemic inflammation and periodic flare-ups. The Mediterranean Diet (MeDi), which emphasizes vegetables, fruits, whole grains, nuts, fish, and EVOO, has proven anti-inflammatory and antioxidant effects. Here, we present recent evidence1 supporting that the MeDi, as part of a comprehensive treatment plan, may reduce the severity and flare-ups of these chronic skin conditions.

Psoriasis typically presents as itchy, red skin plaques, sometimes painful, with silvery borders. About 40% of people with psoriasis develop psoriatic arthritis, which can lead to irreversible joint damage.

Several studies show that closely following the MeDi is linked to lower psoriasis severity. (MeDi adherence was measured by scores on the 14-item PREDIMED food questionnaire.) People with the least adherence to the MeDi had the most severe psoriasis.

Notably, higher intake of EVOO and more consumption of fish (a main source of omega-3 fatty acids) were independently linked to less severe psoriasis and lower levels of CRP (C-reactive protein), a measure of inflammation. These findings suggest that both the MeDi as a whole, and the individual components of EVOO and fish, exert anti-inflammatory and protective effects in psoriasis via bioactive compounds, in particular MUFAs and vitamin D.

Acne has multiple contributing factors (genetic, environmental, bacterial) and, although it often emerges during adolescence, persists into the 20s and 30s in many people.

In a case-controlled study, participants with acne had significantly lower PREDIMED scores than did controls. Those with less severe acne were significantly more likely to consume EVOO, fish, and fruit; more severe acne was linked to lower adherence to the MeDi. (Another case-controlled study showed no significant association between the MeDi and acne severity.)

A separate study found that participants with higher MeDi adherence had lower systemic levels of IGF-1 (insulin-like growth factor 1), a protein that plays a key role in the development of acne.

HS is marked by painful lesions (boils) that often form in body areas with skin folds, such as the armpits, chest, and groin; these lesions can lead to scarring. Of all chronic skin conditions, HS has the most debilitating impact on quality of life.2

Three studies have confirmed a link between close adherence to the MeDi and lower HS disease severity. A large cross-sectional study found that consuming EVOO and choosing poultry over red meat were the main factors linking the MeDi to less severe HS in participants. Evidence indicates that the antioxidant and anti-inflammatory components of the MeDi—in particular, MUFAs, omega-3s, and polyphenols—can help reduce the severity of HS.

Key takeaway: The anti-inflammatory, antioxidant benefits of the MeDi distinguish it as a valid medical nutrition therapy (MNT) for the management of chronic inflammatory skin conditions, as
a holistic complement to pharmacological treatments.

References: 1. Annunziata G et al. Curr Nutr Reports. 2025;14(1):42. 2. Balieva F et al. Br J Dermatol. 2017;176(5):1170-1178.

Mediterranean Diet is Linked to Significant Reduction in Breast Cancer Risk

Posted on by The Olive Oil Hunter

Greatest effects among postmenopausal women

Closely following the Mediterranean Diet (MeDi), which emphasizes fruits, vegetables, whole grains, legumes, limited lean protein, and healthy fats such as olive oil and nuts, has been linked to a reduced risk of chronic diseases, including several forms of cancer. Numerous studies have shown associations between lower breast cancer risk in women and MeDi adherence. To clarify whether the the MeDi exerts a significant effect on breast cancer risk, researchers conducted a systematic review and meta- analysis that compiled and analyzed the existing evidence across a large international group of studies.

Methods: After a comprehensive literature search, 31 high-quality observational studies were selected for the final analysis (12 cohort studies and 19 case-control studies). Studies were published between 2006 and 2023 and conducted in the Americas, Europe, and Asia, with the majority in the United States and Spain. A total of 1,347,446 women were evaluated, grouped as overall, postmenopausal, and premenopausal. Participants’ ages ranged from 20 to 104 years. Follow-up duration varied between 8 and 33 years in cohort studies.

  • A cohort study is an observational study with an active group and control group, allowing researchers to calculate the occurrence of a disease in a population over time.
  • A case-control study identifies individuals with a specific disease or condition and assigns “matched controls”—people with the same demographic characteristics who are not part of the study—which enables researchers to evaluate the differences between these groups.

Results: The overall pooled analysis found a clinically significant 13% reduction in breast cancer risk in participants who adhered to the MeDi. The effect was greater in postmenopausal women across all studies and in participants of studies conducted in Asia. A subgroup analysis showed that moderate alcohol use (red wine) did not affect breast cancer risk in the overall group, but an additional reduction in breast cancer risk was seen in postmenopausal women.

Discussion: These results indicate that adherence to the MeDi may help prevent breast cancer, especially in postmenopausal women. It has been suggested that the polyphenols in olive oil and moderate amounts of red wine may contribute to the cancer-protective effects of the MeDi. In addition, phytoestrogens from vegetables and fruits may interact with the body’s estrogen production, thus helping to prevent certain types of breast cancer from developing. The sites of hormone production during the postmenopausal period (fat tissue rather than ovaries) may also account for the increased effect of the MeDi in preventing breast cancer in that population.

Conclusion: Adherence to the MeDi significantly reduced women’s breast cancer risk in a large meta-analysis of international observational studies involving more than a million participants. Future research will help identify the specific anti-cancer mechanisms of the MeDi and illuminate its varying effects across life stages and geographic regions.

Reference: Karimi M, Asbaghi O, Hooshmand F, et al. Adherence to Mediterranean Diet and Breast Cancer Risk: A Meta-Analysis of Prospective Observational Studies. Health Sci Rep. 2025;8(4):e70736.