Research & Sources
The Science of a Daily Habit
While Hoji was founded with a focus on Brain health, we dug deeper and found far more. Turns out daily olive oil shots aren't weird - they're backed by science. We collected the studies that matter and organized by what they actually do for your body. Everything below comes from published research. We encourage you to dive deep and check our math. We're not doctors, and this isn't medical advice. We're simply sharing the evidence that convinced us.
Longevity & Mortality Risk
Harvard Study (2022, JACC):
- Daily olive oil intake (>7g) associated with a 19% lower risk of all-cause mortality over 28 years.
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Meta-analysis (13 Cohorts):
- Olive oil linked to reduced cardiovascular and all-cause mortality, especially up to 20g/day.
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Blue Zones Diet:
- Olive oil is a staple in regions with the longest-living populations.
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Brain Health & Cognitive Function
Psychology Today – Brain on Olive Oil:
- Supports memory, neurogenesis, and protects the blood-brain barrier.
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EVOO & Cognitive Decline (Public Med Central):
- May enhance brain connectivity and protect against Alzheimer's markers.
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Dementia Risk (Medical News Today):
- Linked to lower risk of fatal dementia, attributed to polyphenols like oleocanthal.
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Heart Health
Cleveland Clinic – Heart & Overall Benefits
- EVOO reduces blood pressure and LDL Cholesterol; contains oleuropein and oleic acid.
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Systematic Review - Vascular Health
- High-phenolic EVOO boosts endothelial function and cardiometabolic markers (17 trials)
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Body Health & Weight
Randomized Trial - Body Fat & Blood Pressure
- Extra‑virgin olive oil (EVOO) in an energy‑restricted diet led to ~80% more fat loss (–2.4 kg vs –1.3 kg) and a significant drop in diastolic blood pressure (–5.1 mmHg vs +0.3 mmHg) compared to soybean oil over nine weeks in women with excess body fat.
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Cohort Analysis - Weight Management
- Daily EVOO intake was linked to less long-term weight gain and a lower risk of obesity when replacing butter, margarine, or mayo.
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PMC – Obesity & Olive Oil
- Regular use linked to healthier body composition when replacing saturated fats.
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Inflammation & Potential Cancer Support
Mechanistic Study - Cancer Cell Targeting
- Oleocanthal-rich olive oils selectively destroyed cancer cells via lysosomal rupture and reduced tumor growth, extending survival by 29% in mice while sparing healthy cells.
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Clinical Trial - Inflammation
- High-quality EVOO reduced inflammation and oxidative stress, boosted IL-10 & adiponectin, and increased beneficial gut bacteria ~55x in overweight adults.
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Systematic Review - Cancer Risk
- High olive oil intake was linked to lower overall cancer risk (45 studies, ~1M people), with site-specific reductions: breast (RR 0.67), GI (RR 0.77), upper aerodigestive (RR 0.74), and urinary tract (RR 0.46).
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Systematic Review - DNA Protection & Cancer Prevention
- Continuous olive oil intake reduced markers of cancer-related DNA damage and inflammation, lowering oxidized DNA bases (8-OH-dG), IL-8, and TNF-α—in healthy adults.0.46).
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Gut Health & Microbiome
MDPI Review – Gut-Brain Axis
- EVOO supports microbial balance, SCFA production, and gut immune tolerance. May impact metabolic and brain health.
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Mechanistic Insight - Gut Pathogen Inhibition & Digestive Support
- Olive oil polyphenols (particularly hydroxytyrosol)exhibited antimicrobial effects against pathogens such as E. coli and Salmonella in preclinical studies, and showed promise in supporting digestive disorders like colitis and obesity-related dysbiosis by modulating inflammation and the gut environment.
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Systematic Review - Gut Health
- Human trials show EVOO increases beneficial gut bacteria (lactic acid bacteria), enhances microbial diversity, and strengthens intestinal barrier integrity in overweight or older adults.
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Original Research - Gut Microbiota Modulation
- Olive oil polyphenols acted as prebiotics, reshaping gut bacterial strains for a healthier profile, encouraging beneficial adaptation and reducing antibiotic resistance in intestinal enterococci.
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Storage, Usage & Comparisons
AboutOliveOil.org – Storage Tips
- Covers best practices for keeping olive oil fresh and nutrient-rich.
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Verywell Health – Olive vs. Avocado Oil
- Olive oil better suited for raw and moderate-heat cooking due to its polyphenol content.
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Olive Oil Fraud & Misuse
Fraud
- Explains the scale of fraud, mislabeling, and poor quality oils in the industry.
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Fraud Contd.
- Investigative piece on how 70–80% of oils sold in U.S. may be fake, cut, or oxidized.
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Nutrient Preservation - Raw EVOO
- Consuming olive oil raw preserves its antioxidants (polyphenols, vitamins E & K) and full flavor profile, while heat during cooking degrades many of these compounds.
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More Reading Woohoo!
Olive oil beyond the lab