Can You Have Olive Oil on an Anti-Inflammatory Diet?

November 28, 2025 •

3 min read

Chronic inflammation contributes to numerous diseases, such as heart disease and arthritis. To support long-term health, incorporating anti-inflammatory foods into a diet is vital. The good news is that olive oil can be included in an anti-inflammatory diet.

Quick Summary

Olive oil, particularly extra virgin olive oil (EVOO), is a key part of anti-inflammatory eating patterns. It is rich in healthy fats and antioxidants like oleocanthal and polyphenols. These compounds actively reduce inflammation and oxidative stress. The least processed versions offer the most health benefits.

Key Points

EVOO is Recommended: Extra virgin olive oil (EVOO) is a key part of an anti-inflammatory diet due to its high levels of healthy fats and antioxidants.
Rich in Polyphenols: EVOO contains anti-inflammatory antioxidants like oleocanthal and hydroxytyrosol, which combat oxidative stress.
Similar to Ibuprofen: The polyphenol oleocanthal in EVOO has anti-inflammatory effects similar to ibuprofen.
Preserve Nutrients: Use high-quality EVOO for dressings or low-heat cooking to preserve its sensitive polyphenols for maximum anti-inflammatory benefits.
Not All Oils are Equal: The level of anti-inflammatory compounds is highest in cold-pressed extra virgin olive oil, while refined versions have significantly less.

Understanding the Anti-Inflammatory Properties of Olive Oil

Olive oil is suitable and recommended for an anti-inflammatory diet. Extra virgin olive oil is a staple of the Mediterranean diet, which is known for its ability to fight chronic inflammation. The anti-inflammatory effects of olive oil are due to a combination of healthy fats and bioactive compounds.

The Role of Monounsaturated Fats

The main component of olive oil is oleic acid, a monounsaturated fatty acid that makes up about 71% of its total fat content. Replacing saturated fats with monounsaturated fats can help lower markers of inflammation in the body, such as C-reactive protein (CRP). Participants on a Mediterranean diet supplemented with extra virgin olive oil had lower levels of inflammatory markers.

The Power of Polyphenols

Extra virgin olive oil (EVOO) has a high concentration of polyphenols—antioxidants that reduce inflammation. The cold-pressed extraction method used for EVOO preserves these compounds, which are largely lost in more refined oils. Key anti-inflammatory polyphenols found in EVOO include:

Oleocanthal: This polyphenol inhibits cyclooxygenase (COX) enzymes in a manner similar to ibuprofen.
Hydroxytyrosol: This potent antioxidant protects cells from oxidative damage, a driver of inflammation.
Oleuropein: Research has demonstrated its ability to inhibit the activation of NF-κB, a protein complex that regulates the expression of pro-inflammatory genes.

Comparison of Olive Oil Varieties

The level of anti-inflammatory compounds varies across different types of olive oil. Choosing the right one is key to maximizing health benefits on an anti-inflammatory diet. Extra virgin olive oil is the best choice due to its minimal processing and higher polyphenol content.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Light Olive Oil
Processing	Cold-pressed, no chemicals	Less refined than standard, but more than EVOO	Treated with heat and chemicals
Polyphenol Content	Highest concentration	Moderate amount	Very low concentration
Flavor Profile	Robust, fruity, peppery	Milder flavor	Mild, almost flavorless
Smoke Point	Lower (best for low-medium heat)	Higher than EVOO	Highest (suitable for high-heat cooking)
Anti-Inflammatory Benefits	Strongest due to high antioxidant levels	Good, but less potent than EVOO	Minimal to none

Practical Ways to Incorporate Olive Oil

To maximize benefits on an anti-inflammatory diet, incorporate extra virgin olive oil (EVOO) in mindful ways.

Tips for using EVOO daily:

Dressings and Drizzles: Use EVOO as the base for salad dressings or drizzle it over cooked vegetables, soups, and finished dishes. This preserves its sensitive antioxidants.
Low to Medium-Heat Cooking: EVOO is suitable for sauteing and stir-frying at lower temperatures. For high-heat cooking, consider using another oil with a higher smoke point, though refined olive oil is more stable than other refined seed oils.
Pair with Other Anti-Inflammatory Foods: Combine EVOO with other powerful anti-inflammatory foods like leafy greens, tomatoes, fish, and legumes to create nutrient-dense meals.
Use as a Finishing Oil: A final drizzle of high-quality EVOO right before serving not only adds flavor but also delivers a boost of anti-inflammatory compounds.

Conclusion

Olive oil is not only allowed but recommended on an anti-inflammatory diet, particularly extra virgin olive oil (EVOO). Its combination of healthy monounsaturated fats and antioxidant polyphenols provides anti-inflammatory benefits that support overall health and reduce the risk of chronic diseases. By choosing high-quality EVOO and incorporating it into daily meals, you can enhance the anti-inflammatory power of a diet.

Arthritis Foundation on Anti-Inflammatory Diet and Olive Oil

Frequently Asked Questions

Extra virgin olive oil (EVOO) is the best choice because it is minimally processed, preserving the highest levels of beneficial antioxidants and anti-inflammatory polyphenols, such as oleocanthal.

EVOO reduces inflammation through its potent antioxidants and healthy monounsaturated fats. Oleocanthal acts similarly to ibuprofen by inhibiting pro-inflammatory enzymes, while polyphenols fight oxidative stress.

EVOO is fine for low to medium-heat cooking, but high heat can degrade its beneficial polyphenols. Refined olive oils or other oils with higher smoke points are preferred for higher temperatures, though this means missing out on the potent antioxidants.

A common recommendation is about 2 to 3 tablespoons per day, used in cooking or as a drizzle. A meta-analysis found beneficial effects with daily consumption of olive oil.

No, the level of beneficial anti-inflammatory compounds varies greatly. Extra virgin olive oil contains the most antioxidants, while refined or light olive oils have lost most of these properties through processing.

When consumed in moderation, olive oil is generally safe and beneficial. However, it is calorie-dense, so excessive consumption could lead to weight gain. As with any food, individual tolerance may vary.

Add EVOO to your diet by using it in salad dressings, drizzling it over roasted vegetables, dipping whole-grain bread, or incorporating it into homemade sauces and marinades.

Pair olive oil with other anti-inflammatory foods like leafy greens, tomatoes, nuts, seeds, and fatty fish (like salmon) to maximize your intake of complementary nutrients and compounds.