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The One Small Change for Big Health Wins: Extra‑Virgin Olive Oil (EVOO)

The One Small Change for Big Health Wins: Extra‑Virgin Olive Oil (EVOO)

by | Jul 10, 2025 | Uncategorized

Reviewed 10 Jul 2025; next review due 10 Jul 2027

If you could make just one dietary tweak that pays dividends across heart, brain, and metabolic health, the evidence points squarely at high‑polyphenol extra‑virgin olive oil (EVOO).1

Why EVOO stands out

EVOO is the cornerstone fat of the Mediterranean diet, a pattern repeatedly linked with lower cardiovascular mortality and longer life expectancy.2 Its unique cocktail of monounsaturated fat plus >30 phenolic antioxidants acts far beyond calories: it dampens oxidation, calms inflammation, and fine‑tunes lipid and glucose metabolism.

Six evidence‑backed health wins

  1. Heart & Longevity. Large epidemiological cohorts and randomised trials show that replacing other fats with ~2 tbsp/day EVOO lowers coronary events, improves blood pressure, and predicts fewer all‑cause deaths.34
  2. Healthy Lipids & Endothelium. Clinical interventions have demonstrated reductions in LDL‑cholesterol, triglycerides, and inflammatory markers within weeks of switching to polyphenol‑rich EVOO.5
  3. Brain Protection. Two separate randomised trials in older adults reported slower cognitive decline—and even memory gains—when diets were supplemented with high‑phenolic EVOO.67
  4. Type‑2 Diabetes Risk. Participants following a Mediterranean pattern emphasising EVOO cut incident diabetes by 52 % versus a low‑fat control.8
  5. Breast‑Cancer Defence. In high‑risk women, higher EVOO intake halved the rate of invasive breast cancer over five years.9
  6. Antioxidant Shield. Laboratory and human studies confirm that EVOO phenolics remain bioactive after typical home cooking, maintaining their free‑radical‑quenching capacity.10

Picking a bottle that delivers

     
  • Look for a Certificate of Analysis to confirm high polyphenol content.
  • Look for harvest date—fresher oils (<12 months) retain more phenolics.
  • Choose dark glass or tin to block light degradation.
  • Taste matters: bitterness and a peppery throat‑sting signal high polyphenol content.

Smart usage tips

Take a tbsp shot of EVOO with a meal, once or twice a day. Replace other oils with EVOO. Drizzle over salads, vegetables, and finished dishes. For pan‑sautéing, keep the temperature below 190 °C (374 °F); data show phenolic retention is excellent in this range.10

Regulatory stamp of approval

The European Commission permits a health claim for olive‑oil phenolics—specifically, that 5 mg of hydroxytyrosol and its derivatives per 20 g of olive oil “contribute to the protection of blood lipids from oxidative stress.”11

Bottom line

A simple switch to 1–2 tablespoons of quality EVOO daily is one of the highest‑leverage nutrition moves you can make. Your arteries, brain, and metabolic hormones will thank you—backed by decades of solid science.

References

Keys, A., Menotti, A., Karvonen, M. J., Aravanis, C., Blackburn, H., Buzina, R., et al. (1986). The diet and 15‑year death rate in the Seven Countries Study. American Journal of Epidemiology, 124(6), 903‑915. https://doi.org/10.1093/oxfordjournals.aje.a114480 (PubMed) ↩︎

Estruch, R., Ros, E., Salas‑Salvadó, J., et al.; PREDIMED Study Investigators. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra‑virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389 (PubMed) ↩︎

Guasch‑Ferré, M., Li, Y., Willett, W. C., Sun, Q., Sampson, L., Salas‑Salvadó, J., et al. (2022). Consumption of olive oil and risk of total and cause‑specific mortality among U.S. adults. Journal of the American College of Cardiology, 79(2), 101‑112. https://doi.org/10.1016/j.jacc.2021.10.041 (PubMed) ↩︎

Sarapis, K., Thomas, C. J., Hoskin, J., George, E. S., Marx, W., Mayr, H. L., et al. (2020). The effect of high‑polyphenol extra virgin olive oil on blood pressure and arterial stiffness in healthy adults: A randomised, controlled, cross‑over study. Nutrients, 12(8), 2272. https://doi.org/10.3390/nu12082272 (PMC) ↩︎

Khandouzi, N., Zahedmehr, A., & Nasrollahzadeh, J. (2021). Effect of polyphenol‑rich extra‑virgin olive oil on lipid profile and inflammatory biomarkers in patients undergoing coronary angiography: A randomised, controlled trial. International Journal of Food Sciences & Nutrition, 72(4), 548‑558. https://doi.org/10.1080/09637486.2020.1841123 (PubMed) ↩︎

Valls‑Pedret, C., Sala‑Vila, A., Serra‑Mir, M., et al. (2015). Mediterranean diet and age‑related cognitive decline: A randomised clinical trial. JAMA Internal Medicine, 175(7), 1094‑1103. https://doi.org/10.1001/jamainternmed.2015.1668 (PubMed) ↩︎

Tsolaki, M., Lazarou, E., Kozori, M., et al. (2020). A randomised clinical trial of Greek high‑phenolic early‑harvest extra virgin olive oil in mild cognitive impairment: The MICOIL pilot study. Journal of Alzheimer’s Disease, 78(2), 801‑817. https://doi.org/10.3233/JAD-200405 (PubMed) ↩︎

Salas‑Salvadó, J., Bulló, M., Babio, N., et al.; PREDIMED Study Investigators. (2011). Reduction in the incidence of type 2 diabetes with the Mediterranean diet: Results of the PREDIMED‑Reus nutrition intervention randomised trial. Diabetes Care, 34(1), 14‑19. https://doi.org/10.2337/dc10-1288 (PubMed) ↩︎

Toledo, E., Salas‑Salvadó, J., Donat‑Vargas, C., et al. (2015). Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial: A randomised clinical trial. JAMA Internal Medicine, 175(11), 1752‑1760. https://doi.org/10.1001/jamainternmed.2015.4838 (PubMed) ↩︎

Ambra, R., Lucchetti, S., & Pastore, G. (2022). A review of the effects of olive‑oil cooking on phenolic compounds. Molecules, 27(3), 661. https://doi.org/10.3390/molecules27030661 (PMC) ↩︎

European Commission. (2012). Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods other than those referring to the reduction of disease risk and to children’s development and health. Official Journal of the European Union, L136, 1‑40. https://eur-lex.europa.eu/… ↩︎

How many steps is enough?

by | Jul 8, 2025 | Uncategorized

Walking is one of the best and simplest things you can do for your health. Taking more steps every day helps your heart, lowers your risk of diabetes and cancer, and even protects your brain as you age. For example, people who walk about 5,800 steps a day are around 40% less likely to die early than those who take only about 3,600 steps each day. Even walking just 4,000 steps per day cuts your risk of memory loss by 25%.

The more you walk, the more benefits you get—up to a point. Every extra 1,000 steps per day lowers your risk of dying by about 15%. If you double your steps from 4,000 to 8,000 each day, you can cut your risk of dying early by about half. 

Experts say that every step counts. You don’t have to aim for a perfect number. Adding just 500 to 1,000 more steps a day can help your health. Most of the health benefits top out at about 10,000 to 12,000 steps a day for middle-aged adults, or 8,000 to 10,000 for older adults. If you can reach 10,000 steps, that’s great! But it’s fine to start with a smaller goal like 3,000 to 5,000 steps and work your way up.

The key is to move more, no matter how many steps you take now. Even a few thousand steps a day are good for you, and every bit helps!

Level 1 – Beginner

If you don’t walk much now, start with a small goal. Try for 1,000 to 3,000 steps a day, which could be just a 10–20 minute walk. This is still much healthier than sitting all day, it already cuts down health risks.

Level 2 – Novice

You move a bit already (light walking, chores). Boost your goal to 4,000–6,000 steps/day. For example, a 30–45 minute walk plus daily activity will get you here. Studies show that ~4,000–5,000 steps/day significantly lowers cognitive and metabolic risks.

Level 3 – Advanced

You’re fairly active. Target 6,000–9,000 steps/day most days (e.g. 1.5–2 hours total walking). At this level, you’re getting strong heart and longevity benefits – research finds major risk reductions up around 8,000 steps

Level 4 – Expert

You walk a lot. Try to hit 10,000–12,000 steps/day. This is the classic fitness goal (about 5–6 miles). Many studies link ~10,000 steps to big health payoffs, like 50% lower dementia and heart disease risk

Level 5 – Pro

You’re super active – athlete or daily walker. You may walk 15,000+ steps/day (8+ miles). Keep it up, but listen to your body. At this level you’ve likely captured most health gains

Robin van Deijzen
Co-Founder FiveLevelFit

Master student in Business Process Management & IT at the Open Universiteit.Passionate about health, sport, CrossFit, and longevity.

5LevelFit was born from a personal mission: to make health truly accessible, no matter your starting point. Whether you’re taking your first steps toward a healthier life or you’re optimizing peak performance, we help you build lasting habits in body, mind, and lifestyle. We’re here to support the entire journey—in training, mindset, nutrition, and beyond.

References:

Banach, M., Lewek, J., Surma, S., Penson, P. E., Sahebkar, A., Martin, S. S., Bajraktari, G., Henein, M. Y., Reiner, Ž., Bielecka-Dąbrowa, A., & Bytyçi, I. (2023). The association between daily step count and all-cause and cardiovascular      mortality: a meta-analysis. European Journal of Preventive Cardiology, 30(18), 1975–1985. https://doi.org/10.1093/eurjpc/zwad229

del Pozo Cruz, B., Ahmadi, M. N., Lee, I.-M., & Stamatakis, E. (2022). Prospective associations of daily step counts and intensity with cancer      and cardiovascular disease incidence and mortality and all-cause mortality. JAMA Internal Medicine, 182(11), 1139. https://doi.org/10.1001/jamainternmed.2022.4000

Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I.-M., Matthews, C. E., Omura, J. D., Patel, A. V, Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., … Fulton, J. E. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international      cohorts. The Lancet. Public Health, 7(3), e219–e228. https://doi.org/10.1016/s2468-2667(21)00302-9

Saint-Maurice, P. F., Troiano, R. P., Bassett Jr, D. R., Graubard, B. I., Carlson, S. A., Shiroma, E. J., Fulton, J. E., & Matthews, C. E. (2020). Association of daily step count and step intensity with mortality among US      adults. JAMA: The Journal of the American Medical Association, 323(12), 1151. https://doi.org/10.1001/jama.2020.1382