Cacao and EVOO: Two Doctors Share Their Secrets for Longevity

By Daniel Rome, DDS and James O'Keefe, MD

We are big believers in the power of simple, natural habits that nourish both mind and body.

Cacao

We each start our day with a hot cup of cocoa made with about two tablespoons (10 grams) of 100% raw unsweetened cacao powder mixed into 8 to 10 ounces of hot water. If you prefer to sweeten it, add a touch of honey or a pinch of cinnamon. 

Daniel toured a cacao farm in Kauai last spring and was surprised to learn that raw cacao seeds taste nothing like chocolate. The chocolate taste we enjoy is a result of fermentation of the cacao seeds. Many dark chocolates on the market claim to be rich in antioxidants, but they’re actually made of a processed form of cacao called cocoa. Cacao has 40 times more antioxidants per gram than blueberries. And while commercial cocoa or baking cocoa found in all milk chocolates and most dark chocolates may taste great, most of their antioxidants are lost during high-heat processing known as Dutch processing or Dutching, which neutralizes many of cacao’s beneficial compounds. You will see cocoa butter listed as an ingredient if dark chocolate cocoa was Dutch processed.  

Raw cacao, the least processed form that comes directly from the cacao plant, has much higher levels of flavonoids compared to processed cocoa. Adding cacao powder or cacao nibs is a gentle, brain-boosting strategy that is delicious and increases mental sharpness without the jittery edge high-caffeine beverages like coffee and energy drinks tend to have. Thanks to its natural theobromine content and a modest dose of caffeine, hot cacao (minimal or no added sugar) gives you a smooth lift that’s good for your heart and brain. Specifically, Hershey’s Cocoa is a superb cacao powder and it’s the brand we recommend. And don’t worry, although it is called Hershey’s Cocoa, this is an unsweetened 100% cacao powder that is not Dutch processed. We also love and recommend cacao nibs, which are a fermented form of the cocoa seeds that is also a superfood.

In fact, emerging research suggests that regular cacao consumption can help keep your brain sharp as you age, potentially reducing the risk of Alzheimer’s disease and other neurodegenerative diseases. Another recent discovery, published in the 2025 Proceedings of the National Academy of Sciences, showed that theobromine found abundantly in cacao is more effective at combating the influenza virus than the anti-viral drug Tamiflu. Theobromine has a unique ability to target and block viral replication. More studies are currently being conducted on theobromine for its potential protective effects against a broad range of viruses. 

If you’re looking for a delicious way to take care of your mind, heart, and blood vessels, cacao is a good way to do it. You can consume dark chocolate to get these benefits, but it should be at least 85% cacao with not more than five grams of sugar per serving.

EVOO

Another cornerstone of an ideal daily diet is a generous drizzle of high-polyphenol extra virgin olive oil (EVOO) that has at least 400 mg/kg of polyphenols—like the Kirkland Signature Italian EVOO from Costco or Olive from the Raw, an option available online. The potent antioxidants in a great EVOO make it one of the best-documented foods for heart health. The PREDIMED (Prevención con Dieta Mediterránea) study, a large Spanish trial that followed thousands of people on a Mediterranean diet—which emphasizes eating vegetables, fruits, whole grains, beans, nuts, olive oil, and fish. The study participants who followed the Mediterranean diet showed a 30% reduction in heart attack, stroke, and cardiovascular death. And it turns out, the olive oil and nuts were the real stars of the show.

Our Recommendation

Start your morning with a hot drink made with cacao powder, along with a bowl of nonfat unsweetened yogurt topped with frozen wild blueberries and a handful of nuts. For lunch, have a salad dressed with at least four or five tablespoons of that high-quality EVOO, and make sure to add salmon or other lean protein and maybe some avocado. Wrap up the day with an earlier, lighter dinner, and you’ve got a simple, delicious eating pattern that supports longevity and keeps you feeling sharp and calm, yet brimming with positive energy. Give it a try and see how it works for you.

Lost in the Amazon Rainforest , Rescued by Cacao

Several years ago, James’ daughter Caroline and he were on an adventure in the Peruvian Amazon rainforest. James set off on a jungle hike with a local guide who was barefoot, nimble, and speaking only his native tongue. After hours of rain-soaked trekking, we lost the trail. As uncertainty set in, James realized how vulnerable he was at that moment, lost in this vast, untamed world.

Yet fate guided them to a small thatched shelter, where a native had a campfire going. He brewed a hot drink for us made with pure rich cacao powder mixed into steaming water. James rested in a hammock, and sipped that rich elixir which revived him like a parched plant soaking up a life-giving rain. That day, he discovered cacao’s magic—a calm, sustaining energy that has become part of his morning ritual today.

The cacao plant originated in the Amazon basin—likely in regions of modern-day Peru and Ecuador. Indigenous peoples in that area have indeed known how to ferment, roast, and craft cacao into drinks for thousands of years.