Olive oil, derived from the fruit of the olive tree and cultivated mainly in the Mediterranean for over 5,000 years, has long been a staple in healthy diets. Spain is the largest producer of olive oil, followed by Italy and Greece. In the 18th century, Spanish missionaries introduced olives to California, planting them along the coast. Today, over 40,000 acres of olive trees grow exclusively for oil in California, Arizona, Georgia, Florida, Oregon, and Hawaii. The preeminent features of the Mediterranean diet have been agreed upon, and the consumption of olive oil stands out as the most peculiar one. Indeed, the use of olive oil as the nearly exclusive dietary fat is what mostly characterizes the Mediterranean area.
Understanding Olive Oil Grades
Not all olive oils are created equal. The three primary grades are refined, virgin, and extra virgin (EVOO). EVOO, the least processed, is considered the highest quality. It is the fatty fraction of olive juice extracted only by mechanical and physical processes without any refinement, which maintains its sensory and health properties. Regular olive oil, on the other hand, has been refined, bleached, deodorized, and then blended with 5% to 15% EVOO. European studies have indicated that EVOO, with its higher amount of plant compounds and antioxidants, yields better health results than other edible oils.
Heart Health Benefits
Consuming more than half a tablespoon of olive oil daily may lower the risk of heart disease. Olive oil is a hallmark of the Mediterranean diet, and its link to lower mortality is well established in southern European countries. Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers "bad" LDL cholesterol and increases "good" HDL.
Olive oil has been studied from a cardioprotective standpoint and has been shown to reduce lipids and blood pressure, all of which are really helpful for your heart. Oleic acid, the main fatty acid in olive oil, makes up about 73% of the oil itself and is heart-healthy. It has been shown to help lower bad cholesterol, raise good cholesterol, and reduce risks of heart disease and stroke. EVOO also provides oleuropein, a compound known for its ability to help lower blood pressure. It has been shown to protect low-density lipoprotein (aka LDL or “bad cholesterol”) from oxidation.
Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries. This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk. Extra virgin olive oil is one of the key ingredients in this diet, and a 2018 review suggests it may help lower inflammation and increase HDL (good) cholesterol. Olive oil has also been shown to lower blood pressure, one of the strongest risk factors for heart disease and premature death.
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Rich in Antioxidants and Anti-Inflammatory Properties
EVOO contains more than 20 types of polyphenols, plant-based chemical compounds that help protect your heart and reduce inflammation. Antioxidants fight unstable molecules in your body called free radicals. If left unchecked, free radicals cause oxidative stress, which can lead to increased signs of aging and the development of chronic diseases. Antioxidants are almost like a shield around your cells, protecting them from oxidative damage.
One of the main antioxidants in virgin and extra virgin olive oil is oleocanthal, which has such powerful anti-inflammatory properties that it has even been compared to ibuprofen. Oleic acid has also been shown to reduce inflammation.
Potential Cancer Protection
Oxidative stress plays a role in the development of cancer, and oleocanthal, in particular, is thought to play a role in the cell death of cancer cells. Oleocanthal has been shown to work like an anti-inflammatory drug, reducing oxidative damage due to free radicals, one of the main drivers of cancer.
People in Mediterranean countries have a lower risk of some cancers. Experts believe the Mediterranean diet, which includes olive oil, may be the reason. A large 2022 meta-analysis found that people who consumed the highest amount of olive oil were 31% less likely to develop cancer, possibly due to the antioxidants in olive oil, which may help reduce oxidative damage caused by free radicals.
Weight Management
Numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight. A 2018 review also found that diets high in olive oil helped promote weight loss more than diets low in olive oil. However, it’s important to note that consuming excessive amounts of any food could lead to weight gain, and olive oil is no exception. A systematic review found that a diet enriched with olive oil reduced weight more than control diets.
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Cognitive Function
A 2024 review found that olive oil may reduce the risk of developing Alzheimer’s disease and cognitive impairment. It may do this by reducing beta-amyloid plaques, neuroinflammation, and oxidative stress.
Diabetes Management
A 2019 study found that people with prediabetes who took 55 mL of oleanolic acid-enriched olive oil each day were 55% less likely to develop diabetes than participants in the control group. A 2017 meta-analysis also found that olive oil supplementation significantly helped reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
Rheumatoid Arthritis
A 2023 study found that olive oil was linked with lower inflammatory markers and disease severity in people with rheumatoid arthritis, especially for more severe disease activity. The researchers also found that olive oil helped decrease CRP levels, which may play a role in inflammation and disease progression.
Fighting Bacteria
Olive oil contains compounds that may inhibit or kill harmful bacteria. One of these is Helicobacter pylori (H. pylori), a bacterium that lives in your stomach and may cause stomach ulcers and stomach cancer. A 2022 animal study found that extra virgin olive oil may help fight against certain strains of this bacterium.
How to Incorporate Olive Oil into Your Diet
When cooking, olive oil can be a healthy substitute for butter, margarine, and other types of fat. Replacing unhealthy fats with olive oil was associated with a lower risk of dying. Other liquid vegetable oils make good substitutes, too.
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Since EVOO has a fragrant aroma and strong flavor, its best uses may be to dress salads or vegetables, in place of butter on whole-grain bread, or in Thanksgiving's mashed potatoes. Canola oil is virtually flavorless, so it tends to work well in baked goods.
Here are some ways to add olive oil to your daily diet:
- Sip It or In Drinks: Simply pour a tablespoon in a small shot glass and sip it. Let the sips of olive oil coat your mouth and let it linger. Savor the green, nutty, or robust taste. You can also add it to your coffee or tea for a healthy punch to start the day.
- Vinaigrettes & Salad Dressings: Use olive oil as a base for homemade vinaigrettes and salad dressings.
- Cooking and Sautéing: Replace butter or margarine with EVOO when cooking.
- In Smoothies: Add a tablespoon of EVOO for a quick dose of a healthy fat.
- Condiment: Use it in place of mayonnaise or make your own mayonnaise.
- Bread Dipping: Grab a fresh, crusty loaf of whole-grain bread and dip away. Add a touch of seasonings or parmesan reggiano too.
- Roasted Vegetables: Drizzle olive oil over vegetables before roasting to enhance flavor and nutrients.
- Cosmetic Uses: Use it in homemade scrubs, eye make-up remover, and more.
Considerations and Recommendations
Zumpano recommends 1 to 4 tablespoons of EVOO per day, but notes that the amount that’s healthiest for you depends on a variety of factors that include your age, sex, weight, activity level, and overall caloric needs. Research suggests that consuming as little as a 1/2 tbsp of olive oil daily may help reduce your risk of cardiovascular and heart diseases. The 2020-2025 Dietary Guidelines for Americans recommends 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet.
To be sure you’re choosing a high-quality olive oil, look for one that’s been tested for purity and quality and meets the standards set by the International Olive Council (IOC). Internationally produced olive oils that meet these standards will bear the IOC seal, while North American olive oils that meet these standards bear the seal of the North American Olive Oil Association.