Minimum effective dose: 2 tablespoons per day
Ideal dose for maximum protection: 3–4 tablespoons
Best sources: Cold-pressed, extra-virgin, in dark bottles, harvested within the last 18 months (check the harvest date)
Daily Habits of the Longest-Living, Strongest-Legged Seniors
1 tbsp on breakfast (drizzled on oatmeal, eggs, or yogurt with fruit)
1–2 tbsp as salad dressing at lunch (with lemon or vinegar)
1 tbsp drizzled over cooked vegetables, fish, or beans at dinner
No need to drink it straight — just replace butter, seed oils, and margarine with EVOO.
Runner-Up Foods (Excellent, But Not #1)
Sardines (vitamin D + omega-3)
Eggs (complete protein + choline)
Greek yogurt (high leucine for muscle repair)
Lentils & beans (plant protein + magnesium)
They’re all fantastic — but when researchers control for everything, olive oil is the single food most strongly linked to preserved walking speed, stair-climbing power, and independence in old age.
The Bottom Line
If you only add one thing to protect your legs for the next 20–30 years, make it real extra-virgin olive oil — every single day.
Your future self who still walks 18 holes of golf at 87 will thank you.
Disclaimer: This is general nutritional information based on large population studies. Individual needs vary; consult your doctor or dietitian for personalized advice, especially if you take blood-thinning medications (olive oil has mild anti-platelet effects at high doses).
