Extra virgin olive oil (EVOO) has been a cornerstone of healthy eating for centuries—especially in the Mediterranean diet, which is linked to long life and low rates of chronic disease. This golden oil isn’t just delicious; it’s packed with monounsaturated fats and antioxidants that support heart health, brain function, and overall wellness.
Unlike refined oils, EVOO is made by cold-pressing olives, which helps preserve its powerful nutrients like vitamin E, polyphenols, and oleocanthal—a natural compound with anti-inflammatory properties. No wonder it’s considered one of the healthiest fats you can eat.
In this article, we’ll break down the science-backed health benefits of extra virgin olive oil and give you simple ways to use it daily—from salads and dips to roasting and more. If you’ve ever wondered, “Is olive oil healthy?”—you’re in the right place.
What Makes Extra Virgin Olive Oil Special?
Not all olive oils are created equal. Extra virgin olive oil (EVOO) stands out for its purity, flavor, and health benefits.
Cold-Pressed and Unrefined
EVOO comes from the first cold pressing of fresh olives. That means it’s extracted without heat or chemicals, preserving its natural nutrients and flavors. In contrast, regular or “light” olive oil is often refined, which strips away many beneficial compounds.
Rich in Healthy Fats and Antioxidants
EVOO is especially high in monounsaturated fats, which support heart health and help lower bad (LDL) cholesterol. It’s also loaded with phenolic compounds—powerful antioxidants like oleocanthal and hydroxytyrosol that help reduce inflammation and oxidative stress in the body.
Lower Acidity, Higher Quality
To qualify as “extra virgin,” olive oil must have low acidity (below 0.8%) and pass strict quality tests. This means EVOO delivers better taste and more nutrients per spoonful compared to regular olive oil.
When it comes to choosing the best olive oil for health, extra virgin olive oil is the clear winner. It’s not just a cooking ingredient—it’s a daily wellness booster.
Top 7 Science-Backed Health Benefits of Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) isn’t just tasty—it’s one of the most well-researched health foods on the planet. Below are seven proven benefits supported by science.
1. Supports Heart Health
EVOO is rich in oleic acid, a monounsaturated fat that helps lower LDL (bad) cholesterol and may raise HDL (good) cholesterol. A large study from the New England Journal of Medicine found that a Mediterranean diet high in EVOO reduced heart disease risk by 30%.
It may also help lower blood pressure and reduce arterial stiffness, improving overall cardiovascular function.
2. Reduces Inflammation
EVOO contains oleocanthal, a natural compound with anti-inflammatory properties. In fact, it works similarly to ibuprofen. Studies suggest regular consumption may reduce markers of inflammation like CRP (C-reactive protein), which is linked to chronic diseases.
3. Boosts Brain Function
Research shows that EVOO may protect against cognitive decline and Alzheimer’s disease. Its antioxidants reduce oxidative stress and may help clear beta-amyloid plaques—one of the hallmarks of Alzheimer’s.
A 2017 animal study in Annals of Clinical and Translational Neurology showed EVOO improved memory and learning in mice.
4. Promotes Healthy Weight Management
Despite being high in fat, EVOO doesn’t cause weight gain when used in moderation. Its satiating effect can help control hunger and reduce overeating. People on Mediterranean diets often maintain a healthy weight long-term.
5. Supports Gut Health
EVOO may help increase beneficial gut bacteria and improve digestion. Its polyphenols act as prebiotics, feeding good microbes and promoting gut balance. Some studies even suggest it helps protect against ulcers and reduce symptoms of gastritis.
6. Provides Antioxidant Protection
Loaded with polyphenols like hydroxytyrosol and vitamin E, EVOO helps protect cells from oxidative damage. These antioxidants fight free radicals, which are linked to aging and chronic diseases such as cancer and heart disease.
7. May Lower Risk of Type 2 Diabetes
EVOO can improve insulin sensitivity and help regulate blood sugar levels. One study published in Diabetes Care found that a Mediterranean diet with EVOO reduced the risk of developing type 2 diabetes by over 40%.
Incorporating EVOO into your daily meals is a smart and science-supported way to boost overall health.
How Much Olive Oil Should You Consume Daily?
Olive oil is healthy, but like all fats, it’s calorie-dense. Knowing how much to use daily can help you enjoy its benefits without overdoing it.
Daily Recommendation: 1–2 Tablespoons
Most research suggests that 1 to 2 tablespoons of extra virgin olive oil per day is ideal for general health. This amount provides enough healthy fats and antioxidants to support heart health, reduce inflammation, and nourish your body—without adding excess calories.
In Mediterranean countries, people regularly consume olive oil as part of meals—on vegetables, bread, and salads. This routine intake is linked to lower rates of heart disease and longer lifespans.
Replace, Don’t Add
For best results, use olive oil in place of saturated fats, like butter or lard. Swapping these less healthy fats for EVOO is more effective than simply adding olive oil on top of an already high-fat diet.
Cooking Tip
Extra virgin olive oil is best used:
- Raw (in dressings or drizzled over cooked dishes)
- Low-to-medium heat cooking (like sautéing vegetables)
Avoid high-heat frying, which may degrade its antioxidants and flavor.
Best Ways to Use Extra Virgin Olive Oil
Extra virgin olive oil isn’t just healthy—it’s also one of the most versatile ingredients in the kitchen. Its rich flavor and nutrient profile make it a go-to for boosting both taste and wellness.
Everyday Uses for Flavor and Health
Looking for easy ways to enjoy olive oil in your diet? Try these:
- Drizzle it over salads, steamed vegetables, or whole grains like quinoa and farro.
- Toss roasted or grilled veggies with a splash of EVOO after cooking for added depth.
- Add to lean proteins like grilled chicken or fish for a finishing touch that locks in moisture and flavor.
Make Your Own Healthy Sauces and Dips
Skip store-bought versions packed with unhealthy fats. Use EVOO to:
- Whisk up homemade salad dressings with lemon juice or vinegar, herbs, and garlic.
- Blend into hummus or yogurt-based dips for a creamy, antioxidant-rich base.
- Drizzle over soups or pasta bowls right before serving to enhance taste.
A Note on Cooking Temperatures
While olive oil is safe for sautéing at low to medium heat, avoid deep-frying or overheating, which can break down its beneficial compounds and alter the flavor.
FAQs About Extra Virgin Olive Oil
Is it okay to cook with extra virgin olive oil?
Yes! Despite common myths, extra virgin olive oil (EVOO) is safe for cooking at low to medium heat. Studies show it remains stable and retains its health benefits even when gently heated. Just avoid deep-frying or overheating it.
What’s the difference between EVOO and regular olive oil?
EVOO is cold-pressed and unrefined, meaning it keeps more nutrients and antioxidants like polyphenols. Regular olive oil is usually a blend of refined and virgin oils, offering fewer health benefits and a milder taste.
Can olive oil help lower cholesterol?
Yes. EVOO is rich in monounsaturated fats, which have been shown to reduce LDL (bad) cholesterol and raise HDL (good) cholesterol. That’s why it’s so beneficial for heart health when used in place of saturated fats.
Is olive oil fattening?
Olive oil is high in calories, like any fat, but it’s not “fattening” when used wisely. In fact, it may support weight loss by promoting satiety. A tablespoon a day, especially in place of unhealthy fats, can help with healthy weight management.
Conclusion
Extra virgin olive oil is one of the healthiest fats you can add to your plate. Backed by science, it supports heart health, brain function, reduced inflammation, and even long-term wellness.
Thanks to its rich antioxidants and healthy fats, EVOO plays a powerful role in preventing chronic diseases. Whether you drizzle it over salads or mix it into dressings, using it daily is an easy and delicious way to boost your overall health.
To truly benefit, choose high-quality EVOO and pair it with a whole-food, balanced diet. Small, consistent changes—like swapping butter for olive oil—can lead to lasting results.
So yes, when it comes to olive oil for wellness, go ahead and enjoy it regularly. Your heart, brain, and body will thank you.