Debunking the Myth: Does extra virgin olive oil cause inflammation in the body?

November 2, 2025 •

4 min read

Chronic inflammation is a leading driver of many serious diseases, including heart disease and cancer. Contrary to certain myths, scientific evidence shows that extra virgin olive oil does not cause inflammation in the body; instead, it is celebrated for its potent anti-inflammatory properties.

Quick Summary

Extra virgin olive oil is proven to be anti-inflammatory, largely due to its rich content of antioxidants and monounsaturated fats. Key compounds like oleocanthal and oleic acid actively reduce inflammatory markers in the body, providing significant health benefits.

Key Points

Rich in Anti-inflammatory Compounds: Extra virgin olive oil (EVOO) contains polyphenols like oleocanthal, which act similarly to ibuprofen to reduce inflammation.
High in Healthy Monounsaturated Fats: The oleic acid found in EVOO helps lower inflammatory markers in the body, such as C-reactive protein (CRP).
Supports Cardiovascular Health: Regular consumption of EVOO as part of a Mediterranean diet is linked to a reduced risk of heart disease, partly by decreasing inflammation.
Contains Antioxidants: EVOO is loaded with antioxidants that combat oxidative stress, a process that can trigger chronic inflammation.
Superior to Refined Oils: Unlike processed vegetable oils that can be pro-inflammatory, EVOO is minimally processed and retains its beneficial anti-inflammatory nutrients.
Cooking-Friendly: EVOO is safe for cooking at moderate temperatures, and drizzling it uncooked on dishes maximizes its anti-inflammatory benefits.
Part of a Healthy Diet: The anti-inflammatory effects of EVOO are best utilized when consumed as part of a balanced and healthy dietary pattern.

The Scientific Evidence Behind EVOO's Anti-inflammatory Power

Extra virgin olive oil (EVOO) is a cornerstone of the health-promoting Mediterranean diet and is far from being a pro-inflammatory agent. The misconception that it causes inflammation is often linked to the general association of fat with unhealthy diets. However, the quality and type of fat are what truly matter. The anti-inflammatory effects of EVOO are well-documented and primarily attributed to its unique composition of healthy fats and bioactive compounds.

The Role of Polyphenols: The Powerhouse of Anti-inflammatory Compounds

The most significant anti-inflammatory effects of EVOO come from its high concentration of polyphenols, powerful antioxidants that are naturally present in the olive fruit. The less processed EVOO is, the more polyphenols it contains. A key polyphenol is oleocanthal, a compound with pharmacological activity similar to the nonsteroidal anti-inflammatory drug (NSAID) ibuprofen. This means that regular consumption of EVOO can have a mild, but impactful, ibuprofen-like effect on inflammation. Other important polyphenols include oleuropein and hydroxytyrosol, which also contribute to fighting oxidative stress and inflammation. Studies on rheumatoid arthritis patients, for example, have shown that EVOO polyphenols can reduce inflammatory cytokines.

Monounsaturated Fats and Oleic Acid

The main fatty acid in extra virgin olive oil is oleic acid, a monounsaturated fat that makes up about 71% of its total oil content. Unlike saturated or trans fats, which can promote inflammation, oleic acid has been shown to reduce inflammatory markers, such as C-reactive protein (CRP), a key indicator of inflammation in the body. This healthy fat is also resistant to high heat, making EVOO a healthy choice for cooking. The positive effects of these healthy fats are one of the primary reasons the Mediterranean diet, rich in EVOO, is consistently linked to lower risks of heart disease and other chronic inflammatory conditions.

Extra Virgin Olive Oil vs. Refined Oils

One of the critical distinctions to make is between extra virgin olive oil and more refined cooking oils. The refining process strips away the beneficial polyphenols and other antioxidants that give EVOO its protective qualities. This is why EVOO, which is mechanically pressed and undergoes minimal processing, is superior from a health perspective. The following table compares EVOO to a typical refined vegetable oil:


Feature	Extra Virgin Olive Oil (EVOO)	Refined Vegetable Oil
Processing	Mechanically pressed, minimal processing	Chemically treated, high heat used to remove impurities
Nutrient Content	High in antioxidants (polyphenols), vitamins E and K	Stripped of most beneficial compounds, lower antioxidant levels
Fatty Acid Profile	Rich in monounsaturated fats (oleic acid)	Often higher in omega-6 polyunsaturated fats
Effect on Inflammation	Proven anti-inflammatory effects	High in omega-6 fats; may promote inflammation if consumed in excess
Heat Resistance	Moderately heat-resistant, good for cooking	Can handle higher temperatures, but lacks anti-inflammatory benefits
Flavor	Rich, distinct flavor	Mild to neutral flavor

The Omega-6 to Omega-3 Balance

Some critics raise concerns about the omega-6 to omega-3 ratio in olive oil. While it contains a higher proportion of omega-6 fatty acids compared to omega-3s, its total polyunsaturated fat content is relatively low. When used in moderation and as part of a balanced diet rich in omega-3s (from sources like fatty fish), this ratio does not pose a significant issue and is not a cause for inflammation. The overall health effects are dominated by its powerful anti-inflammatory compounds. In fact, adding EVOO to a healthy diet can actually help to improve inflammatory markers.

How to Incorporate EVOO for Anti-inflammatory Benefits

Incorporating EVOO into your daily routine is simple and delicious. Here are a few easy ways to reap its anti-inflammatory benefits:

Use it as a salad dressing: Combine EVOO with balsamic vinegar, herbs, and spices for a simple and flavorful dressing.
Drizzle over roasted vegetables: Enhance the flavor and nutrient profile of your favorite roasted veggies with a generous drizzle of EVOO.
Create healthy sauces and dips: Use EVOO as a base for marinades, pestos, or hummus.
Add to smoothies: Incorporate a tablespoon of EVOO into your morning smoothie for a quick boost of healthy fats.
Dip with whole-grain bread: Enjoy a classic Mediterranean appetizer by dipping crusty whole-grain bread into EVOO.

Cooking with Extra Virgin Olive Oil

While EVOO is best for low to moderate heat applications to preserve its delicate flavor and polyphenol content, it is generally resistant to moderate heat due to its high monounsaturated fat content. You can safely use it for sautéing, roasting, and light frying without it becoming inflammatory. However, for high-temperature deep frying, a more refined olive oil or a different high-smoke point oil would be more appropriate. The most benefit is gained by using high-quality EVOO as a finishing oil on cooked dishes to maximize the intake of its potent polyphenols.

Conclusion: Extra Virgin Olive Oil is a Powerful Ally Against Inflammation

In summary, the notion that extra virgin olive oil causes inflammation is a persistent myth. Scientific studies consistently demonstrate that EVOO is a potent anti-inflammatory food, thanks to its high levels of antioxidants like oleocanthal and its abundance of monounsaturated fats. It is a key component of the Mediterranean diet, linked to a reduced risk of chronic diseases driven by inflammation. By opting for high-quality extra virgin olive oil over refined and processed vegetable oils, and incorporating it regularly into your diet, you can support your body's natural defenses against inflammation and promote long-term health. The evidence is clear: when it comes to extra virgin olive oil, it's a force for good, not a cause for harm, in the battle against chronic inflammation.

For more information on the health benefits of extra virgin olive oil, consider exploring the research findings published by Healthline.

Frequently Asked Questions

This misconception often stems from associating all fats with unhealthy eating. Some people confuse healthy, minimally processed extra virgin olive oil with refined oils or believe the presence of omega-6 fatty acids is inherently inflammatory, which is not the case for EVOO.

Yes, extra virgin olive oil is superior. It is extracted through mechanical processes that preserve a higher concentration of beneficial compounds, particularly anti-inflammatory polyphenols, which are lost in the refining process used for regular olive oil.

Oleocanthal is a polyphenol found in EVOO that inhibits the activity of pro-inflammatory enzymes, COX-1 and COX-2. This mechanism of action is similar to how the NSAID ibuprofen works, providing a natural anti-inflammatory effect.

Yes, you can cook with it at low to moderate heat. EVOO's monounsaturated fats make it relatively stable, and some polyphenols can withstand moderate cooking. However, for maximum anti-inflammatory benefits, it is best used as a finishing oil on cooked dishes or in salad dressings.

EVOO is a key component of the Mediterranean diet, which is widely recognized for its anti-inflammatory properties. The oil works synergistically with other anti-inflammatory foods in the diet, such as fish, nuts, and vegetables, to provide overall health benefits.

Yes, studies have shown that regular consumption of EVOO can reduce key inflammatory markers in the body. Research has observed reductions in C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α).

The amount can vary, but most studies linking EVOO to anti-inflammatory benefits suggest daily consumption, often as a replacement for less healthy fats. For example, replacing saturated fat with monounsaturated fat from olive oil can help lower LDL cholesterol and reduce inflammatory markers.