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EVOO and Health

MIND Diet Shows Promise for Neuroprotection in Aging

Posted on by The Olive Oil Hunter

In a recently published study, the combined Mediterranean/DASH—Intervention for Neurodegenerative Delay diet, known as the MIND diet, was associated with reduced structural changes to the brains of middle-aged and older adults.

Background: MIND combines the most neuroprotec-tive elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, empha-sizing the following:

  • High intake of dark leafy greens and non- starchy vegetables, raw or cooked
  • Fresh berries
  • Nuts, olive oil, whole grains, and beans
  • Fatty fish, such as sardines, mackerel, tuna, salmon, and trout
  • Non-fried poultry
  • Foods to avoid or consume infrequently: red meats (<3x/week), deep-fried foods, butter and cheese, sweets and pastries, and highly processed foods

Previous research has shown that even moderate adherence to the MIND diet may reduce the risk of cognitive decline and Alzheimer’s disease.

Methods: The current study evaluated the effects of the MIND diet on age-related structural brain changes in 1647 middle-aged and older adult participants from the Framingham Offspring Study (FOS) cohort. FOS is a large, long-term study launched in 1970, with a 99% retention rate and high-quality data collection; FOS conducts MRI brain exams of participants every 2- 6 years.

  • 54% women, 46% men
  • Average age at baseline: 60
  • Median MIND score: 6.8 out of 15
    • Low group: median MIND score 5.8
    • Moderate group: median MIND score 6.8
    • High group: median MIND score 8.3

MIND score (scale 0-15) was calculated based on 140-item dietary questionnaires that evaluated intake of 9 recommended food groups and 5 restricted food groups, plus moderate wine consumption.

MRI brain scans were analyzed to determine total brain volume and volumes of gray matter, white matter, hippocampus, and other measures of brain structure. (Gray matter consists of the cell bodies of neurons, the brain’s main cells; white matter represents the connections between neurons that facilitate communication across regions of the brain. The hippocampus is a brain region involved with forming and accessing memories.)

Results: Over a 12-year follow-up period, higher MIND scores were associated with less gray matter loss and lower percentages of other measures of brain shrinkage.

  • Each 3-point increase in MIND score corresponded to 20% less gray matter loss, or a 2.5-year delay in brain aging.
  • These associations were even stronger in older individuals.
  • All participants’ brain imaging exhibited some decline in total brain volume and on other measures, which is normal.

The limitations of an observational study mean that no direct conclusions can be drawn about the MIND diet’s impact on brain volume, only the above-mentioned associations. In addition, dietary questionnaires are subject to participants’ recall bias. Nonetheless, the findings of this long-term and high-quality study reinforce that the MIND diet is a “brain-healthy” eating pattern that should be considered for its potential neuroprotective benefits.

References: Chen H, Hailili G, Tong L, et al. Adherence to the MIND diet and longitudinal brain structural changes over a decade: evidence from the Framingham heart study offspring cohort. 2026. J Neurol Neurosurg Psychiatry. 2026;97: 505-512. doi:10.1136/jnnp-2025-336957; Paharia PT. The MIND diet explained: Foods that fight cognitive decline. NewsMedical.net, June 17, 2025, www.news-medical.net/health/The-MIND-Diet-Explained-Foods-That-Fight-Cognitive-Decline.aspx.

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.