Key takeaways
- Extra virgin olive oil is the least processed type of olive oil and is rich in monounsaturated fats, vitamin E, and antioxidants like oleacein and oleocanthal, which help fight inflammation and oxidative damage.
- Regular consumption of extra virgin olive oil may support heart health by lowering blood pressure, improving blood vessel function, reducing LDL cholesterol oxidation, and helping prevent unwanted blood clotting.
- Preliminary evidence suggests that extra virgin olive oil may help protect against cancer and Alzheimer’s disease, though more human studies are needed to confirm these potential benefits.
Known for its rich flavor, versatility, and health benefits, extra virgin olive oil is an excellent ingredient to keep in your kitchen cupboard.
Not only is it easy to use for roasting, frying, baking, or sautéing, but it’s also jam-packed with antioxidants and heart-healthy fats.
Plus, it’s been studied extensively for its many health benefits, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation.
This article takes a closer look at the potential benefits, downsides, and uses of extra virgin olive oil, along with how it stacks up against other common cooking oils.
Olive oil is a type of oil that has been extracted from olives, the fruits of the olive tree.
The production process is simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them, and then separating the oil from the pulp in a centrifuge.
After centrifugation, small amounts of oil remain. The leftover oil
There are several grades of olive oil, which vary in terms of their nutritional content and the amount of processing that they undergo.
The three main grades of olive oil include:
- refined olive oil
- virgin olive oil
- extra virgin olive oil
Extra virgin olive oil is the least processed variety and is often considered to be the healthiest type of olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities, such as taste and smell.
In addition to its unique flavor and aroma, extra virgin olive oil is rich in disease-fighting antioxidants and has been associated with a wide range of potential health benefits.
Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K.
A tablespoon (about 14 grams) of olive oil
- Calories: 119
- Saturated fat: 14% of total calories
- Monounsaturated fat: 73% of total calories (mostly oleic acid)
- Polyunsaturated fat (PUFA): 11% of total calories
- Vitamin E: 13% of the Daily Value (DV)
- Vitamin K: 7% of the DV
Extra virgin olive oil is a great source of antioxidants, which are compounds that help
The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that
Some people have criticized olive oil for having a high omega-6 to omega-3 ratio. However, its total amount of polyunsaturated fats is still
What makes it so healthy?
In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits.
In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease.
Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, type 2 diabetes, and arthritis.
Some speculate that olive oil’s ability to fight inflammation is behind many of its health benefits.
Oleic acid, the most prominent fatty acid in olive oil, has been shown to
However, the oil’s main anti-inflammatory effects seem to stem from its
Interestingly, several studies have found that regular consumption of olive oil
However, keep in mind that chronic, low-level inflammation is usually mild, and it takes years or decades for it to do damage. More human studies are needed before we can draw conclusions about olive oil’s ability to counter it.
Still, making extra virgin olive oil a regular part of your diet could help protect against damage in the long run, leading to a reduced risk of various inflammatory diseases, including heart disease.
Cardiovascular diseases, such as heart disease and stroke, are among the
But many
This observation spurred interest in the Mediterranean diet, which is supposed to
Extra virgin olive oil protects against heart disease via numerous mechanisms:
- Reduces inflammation: Olive oil can decrease inflammation, a key driver of heart disease.
- Reduces oxidation of LDL (bad) cholesterol: Olive oil may prevent LDL particles from oxidative damage, an important factor in the development of heart disease.
- Improves blood vessel health: Olive oil may improve the function of the endothelium, which is the lining of the blood vessels.
- Helps manage blood clotting: Some studies suggest that olive oil can help prevent unwanted blood clotting, which could contribute to heart attack and stroke.
- Lowers blood pressure: Research suggests that increased intake of olive oil could be tied to lower blood pressure, which may aid in the prevention of heart disease.
Given the multitude of health-promoting properties associated with olive oil, it’s not surprising that many studies show that increased consumption may even be
Although olive oil has mostly been studied for its effects on heart health, its consumption has been associated with a number of other health benefits as well.
Olive oil and cancer
Studies have shown that people living in Mediterranean countries have a fairly
One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage.
Oleic acid, in particular, is also highly
According to a
Still, more recent, high quality research is needed to understand the effects of olive oil on cancer when enjoyed as part of a healthy, well-rounded diet.
Olive oil and Alzheimer’s disease
Alzheimer’s disease is the world’s most common neurodegenerative disease and a leading cause of dementia.
A 2026 meta-analysis concluded that a Mediterranean diet and olive oil reduce the risk factors for Alzheimer’s and dementia. More studies are necessary to confirm the supportive role of extra virgin olive oil against cognitive decline in older adults.
Additionally,
In addition to extra virgin olive oil, there are many other popular cooking oils available, including regular olive oil, canola oil, vegetable oil, avocado oil, and coconut oil.
Here is a closer look at how extra virgin olive oil compares to these other types of oils:
| Basics | Taste | Nutrient composition | Uses | Smoke point | |
|---|---|---|---|---|---|
| Extra virgin olive oil | made from cold-pressed olives | strong, olive-like flavor | • • 73% MUFA • 11% PUFA • 14% saturated fat | • stir-frying • sautéing • salad dressings • marinades • finishing oil | 405° F (207° C) |
| Regular olive oil | derived from olives through mechanical or chemical means | mild, neutral flavor | • • 67% MUFA • 10% PUFA • 16% saturated fat | • stir-frying • sautéing • grilling • baking • frying • marinades | 406° F (208° C) |
| Canola oil | extracted from rapeseed using chemical solvents | neutral flavor | • • 63% MUFA • 28% PUFA • 7% saturated fat | • stir-frying • sautéing • grilling • baking • frying • marinades | 493° F (256° C) |
| Vegetable oil | usually made from a blend of oils, including corn, soy, or sunflower oil | neutral flavor | • • 42% MUFA • 41% PUFA • 14% saturated fat | • stir-frying • sautéing • grilling • baking • frying • marinades | 400° F (204° C) |
| Avocado oil | extracted from cold-pressed avocado pulp | mild and nutty flavor | • • 71% MUFA • 14% PUFA • 12% saturated fat | • stir-frying • sautéing • salad dressings • marinades • finishing oil | 520° F (271° C) |
| Coconut oil | derived from fresh or dried coconut meat or milk | • virgin coconut oil: tropical, coconut flavor • refined coconut oil: neutral flavor | • • 6% MUFA • 2% PUFA • 83% saturated fat | • stir-frying • sautéing • baking • frying | 376° F (191° C) |
During cooking, fatty acids can oxidize, meaning they react with oxygen and become damaged.
The double bonds in fatty acid molecules are mostly responsible for this.
For this reason, saturated fats — which have no double bonds — are resistant to high heat. Meanwhile, polyunsaturated fats — which have many double bonds — are more sensitive and can become damaged.
A 2017 review noted that olive oil is comparable or better than other vegetable oils for frying foods at temperatures ranging from 356–374°F (180–190°C).
Overall, olive oil seems to be very safe, even for cooking at moderate temperatures.
Like other types of fat, extra virgin olive oil is high in calories, with around 119 calories in each tablespoon (14 g).
Eating more calories than you burn each day contributes to weight gain over time.
Therefore, if you’re not making other adjustments to your diet, consuming high amounts of olive oil could make it more challenging to maintain a moderate weight.
Additionally, although uncommon, some people may also be allergic to olives and olive oil. If you experience symptoms of an allergic reaction after consuming olive oil, stop using it and speak with a healthcare professional.
Olive oil is made of mostly monounsaturated fats, which are resistant to moderate heat.
It also has a fairly high smoke point, making it a good choice for many cooking methods, including roasting, grilling, baking, and sautéing.
For most recipes, you can easily swap an equal amount of extra virgin olive oil for other types of oils, including vegetable oil, coconut oil, or canola oil.
However, keep in mind that extra virgin olive oil often has a distinct taste and aroma, so it may slightly alter the flavor of your final product.
Extra virgin olive oil is loaded with heart-healthy fats and antioxidants, making it a great addition to a nutritious diet.
It has also been linked to a long list of benefits and may protect against inflammation, heart disease, breast cancer, and type 2 diabetes.
Several studies have found that diets enriched with olive oil may be beneficial for weight management and could even help reduce body fat.
Still, although olive oil may help promote weight control, it’s important to keep in mind that oil is high in calories.
For this reason, it’s best to swap it in for other fats in your diet and keep your intake in moderation to maximize the potential benefits.
Olive oil is often used as a natural skin care product. It can be applied directly to the face, either alone or combined with other ingredients like honey or egg yolks.
However, be sure to wipe off any excess oil to prevent blocked pores, and always do a patch test before applying anything directly to your face.
Not only is extra virgin olive oil loaded with heart-healthy fats, but it’s also a great source of antioxidant compounds, like vitamin E, oleacein, and oleocanthal.
It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.
Plus, it’s incredibly versatile and makes a great addition to a variety of recipes, ranging from baked goods to stir-fries, sautéed veggies, salad dressings, and more.
Just one thing
Try this today: One of the easiest ways to boost your intake of extra virgin olive oil is by drizzling it overcooked dishes. Try using it to dial up the flavor and health benefits of roasted veggies, cooked meats, pasta dishes, and more.
