Exploring: Are there any health benefits to eating olive oil?

November 7, 2025 •

4 min read

Many studies confirm the health benefits associated with the Mediterranean diet, and a key contributor is the generous use of olive oil. Given this, many people ask: Are there any health benefits to eating olive oil?

Quick Summary

Extra virgin olive oil is rich in heart-healthy monounsaturated fats and powerful antioxidants. Its consumption is linked to a lower risk of chronic diseases through anti-inflammatory and cardio-protective effects.

Key Points

Rich in healthy fats: Extra virgin olive oil is high in monounsaturated fats, particularly oleic acid, which helps lower LDL cholesterol and blood pressure.
Powerful anti-inflammatory: Antioxidants like oleocanthal in olive oil have anti-inflammatory effects similar to ibuprofen, fighting chronic inflammation linked to many diseases.
Protects heart health: Regular consumption of olive oil, especially as part of a Mediterranean diet, can significantly reduce the risk of heart disease and stroke.
Packed with antioxidants: EVOO is loaded with polyphenols that combat free radicals and oxidative stress, protecting cells from damage.
Boosts cognitive function: The antioxidants in extra virgin olive oil may protect against neurodegenerative diseases like Alzheimer's and help improve memory.
The best choice is extra virgin: Unrefined EVOO retains the highest levels of beneficial nutrients and provides the most significant health benefits compared to refined versions.

The Core Nutrients Powering Olive Oil's Benefits

At its heart, olive oil's health-promoting properties stem from two key components: its fatty acid profile and its rich concentration of powerful antioxidants. The best quality olive oil, extra virgin olive oil (EVOO), is a primary source of these beneficial compounds because it is minimally processed, preserving more of the natural chemicals from the olive fruit.

Monounsaturated Fats (MUFAs)

The predominant fatty acid in olive oil is oleic acid, a monounsaturated fat that makes up a large portion of the oil's composition. When used to replace saturated fats in a diet, MUFAs are known to have a positive effect on cardiovascular health. Studies suggest that oleic acid may reduce inflammation, which is a key driver for many chronic diseases.

Potent Antioxidants and Anti-inflammatory Compounds

EVOO is loaded with biologically active antioxidants, including polyphenols like oleocanthal and hydroxytyrosol. These compounds have strong anti-inflammatory properties. For example, oleocanthal has been shown to work in a manner similar to the nonsteroidal anti-inflammatory drug (NSAID) ibuprofen. These antioxidants also combat free radicals, which cause oxidative stress and cellular damage in the body, which can lead to chronic disease. The health-boosting effects of these compounds are most concentrated in high-polyphenol extra virgin olive oil.

Significant Health Benefits Supported by Research

Cardiovascular Protection

Heart disease is a leading cause of death worldwide, and extensive research into the Mediterranean diet has shown its significant role in reducing risk. A high intake of olive oil, particularly EVOO, is central to this protective effect. The oil helps to lower "bad" LDL cholesterol while potentially increasing "good" HDL cholesterol, thereby reducing plaque buildup in the arteries. It can also help to lower blood pressure, a major risk factor for heart disease. Regular consumption is associated with a lower risk of cardiovascular events and all-cause mortality.

Anti-inflammatory Effects

Chronic inflammation is linked to numerous serious health issues, including heart disease, type 2 diabetes, and certain cancers. The antioxidant properties of olive oil, especially from the polyphenol oleocanthal, have been shown to help ease this inflammation. For example, studies have found that olive oil can help reduce inflammatory markers and disease severity in individuals with rheumatoid arthritis.

Supports Brain Health

Neurodegenerative diseases like Alzheimer's are a growing concern. Research indicates that the antioxidants and anti-inflammatory properties of extra virgin olive oil may offer neuroprotective benefits. In mouse studies, EVOO consumption protected memory and learning ability by reducing the formation of damaging amyloid-beta plaques and neurofibrillary tangles in the brain. Its role in reducing neuroinflammation and oxidative stress suggests a potential benefit for cognitive function.

Potential Cancer-Fighting Properties

Observational studies have shown a lower incidence of certain cancers in Mediterranean regions, and the consumption of olive oil is considered a contributing factor. The antioxidants in olive oil help reduce oxidative damage, a known driver of cancer. The compound oleocanthal is also thought to help cause the cell death of cancer cells.

Manages Type 2 Diabetes

Olive oil may help protect against type 2 diabetes. Some studies show that following an olive oil-enriched diet can help improve blood sugar control and insulin sensitivity, especially when it replaces other saturated fats.

Extra Virgin vs. Refined Olive Oil: A Comparison

When it comes to reaping the most benefits, not all olive oil is created equal. The level of processing significantly impacts the nutrient content, particularly the polyphenol count. Extra Virgin Olive Oil is the healthiest option.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing Method	Mechanically pressed from fresh olives without high heat or chemicals.	Processed with heat and chemical solvents to remove impurities.
Antioxidant Content	High; retains the most natural polyphenols.	Low; refining strips away most antioxidants and nutrients.
Flavor Profile	Robust, fruity, grassy, and often peppery.	Milder, more neutral flavor.
Smoke Point	Lower; best for low-to-medium heat cooking, dressings, and finishing.	Higher; suitable for high-heat cooking like frying.
Health Benefits	Superior benefits due to higher concentration of antioxidants and healthy fats.	Less nutritious due to loss of beneficial compounds.

Ways to Incorporate Olive Oil into Your Diet

Adding olive oil to your daily routine can be simple and delicious. Here are several practical ideas:

Salad Dressings: Whisk EVOO with balsamic vinegar or lemon juice and herbs for a healthy dressing.
Roasting Vegetables: Toss vegetables with EVOO before roasting for a golden, flavorful finish.
Dips and Spreads: Drizzle EVOO over hummus or serve it with herbs as a dip for whole-grain bread.
Cooking and Sautéing: Use olive oil as a replacement for less healthy fats like butter or margarine when cooking.
Finishing Oil: Drizzle a high-quality EVOO over finished dishes, like soups, pasta, or pizza, to enhance flavor.
In Baking: Substitute olive oil for other fats in baking recipes to add moisture and flavor.

Remember that while olive oil is healthy, it is also calorie-dense and should be consumed in moderation as part of a balanced diet.

Conclusion

In conclusion, the answer to "Are there any health benefits to eating olive oil?" is a resounding yes, particularly when choosing the extra virgin variety. Its high content of monounsaturated fats and potent antioxidants provide significant protective effects against chronic inflammation, cardiovascular disease, and cognitive decline. By incorporating EVOO into a balanced dietary pattern, such as the Mediterranean diet, you can leverage these benefits for overall health and longevity. The key is to opt for high-quality, cold-pressed extra virgin olive oil to ensure maximum nutritional value. For those seeking authoritative information on olive oil and health, the International Olive Council is a valuable resource.

Frequently Asked Questions

Extra virgin olive oil (EVOO) is the healthiest option. It is the least processed variety, retaining the highest concentration of beneficial antioxidants and vitamins from the olive fruit.

Yes. Olive oil is rich in monounsaturated fats that can help lower 'bad' LDL cholesterol and reduce blood pressure, both of which are major risk factors for heart disease.

While there is no single recommendation, consuming as little as 1 to 2 tablespoons of extra virgin olive oil daily is associated with health benefits. Because it is calorie-dense, moderation is key.

Yes. Olive oil, especially EVOO, has strong anti-inflammatory properties due to antioxidants like oleocanthal. This compound works similarly to some anti-inflammatory drugs.

Yes, but it is best for low to medium-heat cooking, like sautéing or baking, as it has a lower smoke point than refined oils. For dressings or finishing dishes, it is ideal to preserve its flavor and nutrients.

Extra virgin olive oil is cold-pressed and unrefined, preserving its flavor and nutrients. Regular olive oil is a blend of refined oils and often undergoes heat and chemical processing, which strips away many beneficial compounds.

High-polyphenol olive oils often have a distinct, peppery or pungent flavor that can be felt in the back of the throat. You can also look for high-quality brands that display the polyphenol content on their label.

Consuming olive oil as part of a healthy, balanced diet, like the Mediterranean diet, is not associated with weight gain and may even promote weight loss. It is a source of healthy fat that can increase satiety.