Below is a Markdown (.md) blog post based on the analysis of Ben Smith’s X post (Post ID: 1903117476600103239) and the related thread, incorporating insights from the post, the thread, and the provided web results. The blog post is written in a conversational, engaging style, suitable for a health and wellness blog, while maintaining accuracy and relevance to the target post and its context.
Published on March 22, 2025
If you’ve scrolled through X lately, you might have come across a post by Ben Smith (
@bensmithlive) that’s making waves in the health community. On March 21, 2025, Ben shared an eye-catching image of olive oil bottles, olives, and crusty bread, captioned with a bold statement: “Olive oil is a true superfood backed by science. New research confirms it’s linked to significantly reduced mortality risk and disease prevention.” This post kicks off an insightful thread that dives deep into why olive oil—especially extra virgin olive oil (EVOO)—deserves a prime spot in your pantry. Let’s explore why this “liquid gold” is generating buzz and how you can incorporate it into your daily life for maximum health benefits.
Why Olive Oil Is a Superfood
Ben’s post isn’t just a pretty picture—it’s backed by solid science. Olive oil, particularly the extra virgin variety, is celebrated for its rich content of monounsaturated fats, antioxidants, and polyphenols. According to research cited in Ben’s thread and supported by studies like those from Harvard University (as mentioned in news.miami.edu), olive oil consumption is associated with:
- 11% decrease in cancer mortality
- 16% lower cardiovascular mortality
- 15% reduction in all-cause mortality
These stats aren’t just numbers—they reflect olive oil’s powerful role in fighting inflammation, supporting heart health, and even reducing the risk of neurodegenerative diseases like Alzheimer’s. The Mediterranean diet, which heavily features olive oil, has long been hailed as one of the healthiest eating patterns in the world, and studies like the PREDIMED trial (referenced in pmc.ncbi.nlm.nih.gov) reinforce its cardiovascular benefits.
What sets olive oil apart from other oils? Unlike highly processed seed oils (like canola or soybean oil), extra virgin olive oil is cold-pressed from olives without harsh chemicals or extreme heat. This minimal processing preserves its natural nutrients, including polyphenols and antioxidants that combat oxidative stress at a cellular level. As Ben notes in his thread, “This is nutrition that works on your DNA.”
Olive Oil vs. Seed Oils: A Clear Winner
One of Ben’s recurring points in the thread is the stark contrast between olive oil and seed oils, which he calls “metabolic wrecking balls.” Seed oils, often used in fried foods and processed snacks, undergo heavy processing that can produce toxic byproducts, promoting inflammation and oxidative stress. In fact, Ben goes as far as to compare consuming fried foods cooked in seed oils to smoking cigarettes—a bold but thought-provoking analogy supported by nutritional research on Healthline, which highlights the health risks of highly processed vegetable oils.
On the other hand, olive oil’s monounsaturated fats and antioxidants offer protective effects. The web results from Healthline and news.miami.edu emphasize that olive oil’s vitamins (like E and K) and anti-inflammatory properties make it a far healthier choice for cooking and drizzling over meals.
How to Choose and Use Olive Oil for Maximum Benefits
Ben’s thread doesn’t stop at the science—it offers practical advice for incorporating olive oil into your life. Here’s what you need to know:
Choosing the Best Olive Oil
- Go for Extra Virgin, Cold-Pressed: This ensures minimal processing and maximum nutrient retention.
- Look for Single-Origin Oils: High-quality options from Italy, Spain, Greece, or California are often recommended.
- Opt for Dark Glass Bottles: Light can degrade olive oil’s nutrients, so avoid clear plastic or glass containers.
- Check for a Peppery Finish: A slightly bitter, peppery taste (and maybe even a throat “burn”) signals high levels of oleocanthal, a potent anti-inflammatory compound.
Ben even recommends a specific brand, Oliva Dorado by
@bowtiedolive, sourced from Northern Spain and free of synthetic pesticides or fertilizers—perfect for those seeking organic, high-polyphenol oil.
How to Consume Olive Oil Daily
- Aim for 2-4 tablespoons per day: Drizzle it over salads, mix it with lemon juice, or take a tablespoon straight in the morning.
- Use it for Cooking: Contrary to some myths, high-quality EVOO has a smoke point (190°C to 207°C) suitable for most cooking methods, though Ben advises against deep frying or letting it smoke.
- Avoid Blends or Refined Oils: If it tastes bland, it’s likely diluted or processed, stripping away its health benefits.
The Bigger Picture: A Healthier Lifestyle
Ben’s thread wraps up with a powerful message: societies with high olive oil consumption and low seed oil intake—like those following the Mediterranean diet—experience lower rates of chronic diseases. This isn’t just correlation; the mechanisms are well-documented, from olive oil’s anti-inflammatory effects to its ability to support gut health, brain function, and even skin aging.
As Michelle Pearlman, a physician nutrition specialist at the University of Miami, notes in news.miami.edu, “Consuming olive oil is associated with a lower risk of cardiovascular disease, and decreased cancer, neurodegenerative, and respiratory mortality.” But she also cautions that olive oil’s benefits shine brightest when paired with a balanced diet low in processed foods and added sugars.
Final Thoughts
Ben Smith’s X post and thread are more than just a viral moment—they’re a call to rethink how we approach fats in our diet. Olive oil isn’t just a cooking ingredient; it’s a superfood with the potential to transform your health. Whether you’re drizzling it over a fresh salad, sautéing veggies, or taking it by the spoonful, extra virgin olive oil offers a delicious, science-backed way to boost longevity and well-being.
So, next time you’re at the grocery store, skip the seed oils and grab a bottle of high-quality EVOO. Your heart, brain, and taste buds will thank you. And if you want to dive deeper into the science or explore Ben’s recommendations, follow him on X at
@bensmithlive for more health insights.
What’s your favorite way to use olive oil? Drop a comment below—I’d love to hear your tips!
Notes
- This blog post is written in Markdown format, compatible with platforms like Jekyll, Hugo, or GitHub Pages.
- It incorporates the Human’s query focus on the target post, the thread’s content, and relevant web results to provide context and credibility.
- The tone is engaging and informative, targeting a general audience interested in health and nutrition.