Is Taking Extra Virgin Olive Oil Good for You? Unpacking the Benefits

December 11, 2025 •

4 min read

Research consistently shows that Mediterranean countries, where olive oil consumption is high, have lower rates of cardiovascular disease than other parts of the world. This observation has led to extensive research confirming the significant health benefits of taking extra virgin olive oil as part of a balanced diet.

Quick Summary

Extra virgin olive oil is rich in anti-inflammatory antioxidants and heart-healthy monounsaturated fats. Regular consumption offers protective effects against chronic diseases like heart disease, cancer, and diabetes by reducing oxidative stress and inflammation.

Key Points

Rich in Healthy Fats: Extra virgin olive oil is predominantly made of heart-healthy monounsaturated fats, which help lower bad cholesterol and can improve heart health.
Powerful Antioxidants: EVOO is packed with polyphenols, including oleocanthal, which provide strong anti-inflammatory and antioxidant benefits that protect cells from damage.
Anti-Inflammatory Effects: The anti-inflammatory properties of EVOO are comparable to ibuprofen and may help prevent chronic diseases driven by inflammation.
Supports Brain and Bone Health: Regular intake of EVOO has been linked to a reduced risk of cognitive decline and improved bone density.
Best When Consumed Raw: While suitable for moderate heat, EVOO is best used as a finishing oil or in dressings to preserve its delicate flavor and health-promoting compounds.
Moderation is Important: As a calorie-dense oil, EVOO should be consumed in moderation and used as a replacement for less healthy fats to avoid weight gain.

The Core Components of Extra Virgin Olive Oil

At its heart, extra virgin olive oil (EVOO) is more than just a cooking oil; it's a nutraceutical, packed with compounds that offer significant health benefits. Unlike its more processed counterparts, EVOO is produced through mechanical pressing without high heat or chemical solvents, preserving its nutrient profile. This minimal processing is key to maintaining its powerful properties.

Monounsaturated Fats for Cardiovascular Wellness

Approximately 71% of EVOO is composed of oleic acid, a heart-healthy monounsaturated fatty acid (MUFA). When these healthy fats replace saturated fats in your diet, they can significantly lower levels of "bad" LDL cholesterol while potentially boosting "good" HDL cholesterol. This action reduces plaque buildup in arteries, a major risk factor for heart disease. The American Heart Association recommends replacing animal fats like butter with olive oil and other unsaturated vegetable oils to see these benefits.

The Antioxidant and Anti-Inflammatory Power of Polyphenols

EVOO contains a large quantity of powerful antioxidants known as polyphenols, including oleocanthal and oleuropein. These compounds are responsible for much of the oil's therapeutic effect. Their primary functions include:

Combating oxidative stress: Antioxidants neutralize unstable molecules called free radicals, which cause cellular damage that contributes to chronic disease and aging.
Reducing inflammation: The polyphenol oleocanthal has anti-inflammatory properties likened to ibuprofen. Chronic low-grade inflammation is a major driver of conditions like heart disease, type 2 diabetes, and Alzheimer's.
Modulating inflammatory markers: Studies show that regular EVOO intake can lower inflammatory markers like C-reactive protein (CRP).

Potential Benefits Beyond the Heart

Beyond its well-established role in heart health, research suggests EVOO offers a host of other advantages:

Brain function: The anti-inflammatory and antioxidant effects of EVOO may protect against neurodegenerative diseases like Alzheimer's by preventing the buildup of beta-amyloid plaques. A 2024 review found that olive oil might reduce the risk of developing Alzheimer's and cognitive impairment.
Type 2 diabetes management: Regularly consuming olive oil has been linked to stable blood sugar levels and a reduced risk of developing type 2 diabetes.
Cancer prevention: Antioxidants in olive oil can reduce oxidative damage, a known contributor to cancer. Some studies suggest EVOO consumption is linked to a lower risk of certain cancers, particularly of the breast and digestive system.
Bone health: Some research indicates a positive correlation between higher olive oil consumption and improved bone density, particularly in women. This effect may be related to the oil's anti-inflammatory properties that prevent bone breakdown.

Comparison: Extra Virgin vs. Other Fats


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Saturated Fats (Butter, Lard)
Processing	Cold-pressed, minimally processed	Heat and chemicals used	High heat and processing often involved
Polyphenol Content	High	Low	Negligible
Flavor Profile	Robust, fruity, sometimes peppery	Mild, neutral	Rich, creamy, often savory
Best Uses	Finishing oil, dressings, low-to-medium heat cooking	Higher heat cooking, general purpose	High heat cooking, baking (less healthy)
Cardiovascular Impact	Helps lower LDL, raise HDL, reduce inflammation	Lacks antioxidant benefits of EVOO	Increases LDL cholesterol, promotes inflammation

How to Incorporate EVOO into Your Daily Diet

There are numerous simple and delicious ways to make EVOO a regular part of your routine. According to the 2020–2025 Dietary Guidelines for Americans, a daily intake of around 2 tablespoons of oil is recommended for a 2,000-calorie diet.

Use it as a finishing oil: Drizzle high-quality EVOO over finished dishes like soups, pastas, and roasted vegetables to maximize flavor and preserve nutrients.
Make your own salad dressings: Combine EVOO with vinegar, herbs, and spices for a simple, heart-healthy vinaigrette.
Dip whole-grain bread: Enjoy a piece of crusty, whole-grain bread dipped in a small pool of EVOO and a pinch of sea salt.
Morning wellness shot: Some people find benefits from taking a tablespoon of EVOO on an empty stomach to aid digestion and boost antioxidants, though the same benefits are available when consumed with food.

Conclusion: A Beneficial Addition, with Caveats

Taking extra virgin olive oil is overwhelmingly supported by research as a healthy dietary habit, particularly for heart health and reducing inflammation. Its powerful antioxidants and monounsaturated fats provide substantial protective benefits against chronic disease. While drinking it straight is a popular trend, incorporating it into meals is just as effective and more palatable for many. It's crucial to remember that EVOO is a calorie-dense food, so moderation is key to avoid weight gain. The best approach is to substitute it for less healthy fats like butter or margarine rather than simply adding more oil to your diet. To reap the most benefits, choose a high-quality, cold-pressed, extra virgin olive oil stored in a dark glass bottle to protect its beneficial compounds.

For more information on the Mediterranean diet's connection to heart health, explore resources from the American Heart Association.

Frequently Asked Questions

Yes, regularly consuming a small amount of extra virgin olive oil, such as a tablespoon, can be beneficial due to its high concentration of healthy fats and antioxidants. It can support heart health, reduce inflammation, and improve digestion. You will receive the same benefits by incorporating it into your food as opposed to drinking it straight.

Yes, extra virgin olive oil has powerful anti-inflammatory properties. It contains polyphenols, such as oleocanthal, which act similarly to anti-inflammatory drugs like ibuprofen, and can help reduce chronic inflammation throughout the body.

There is no single 'best' way, as long as it's part of a balanced diet. You can use it in salad dressings, drizzle it over vegetables, or dip bread in it. Using it as a finishing oil preserves its flavor and nutrient content best.

Some studies suggest that a diet rich in olive oil, like the Mediterranean diet, is associated with favorable body weight effects and can help with weight loss. The healthy fats can promote a feeling of fullness, which may help manage calorie intake. However, it is high in calories, so moderation is crucial.

In moderation, extra virgin olive oil is generally well-tolerated. Excessive consumption may lead to weight gain due to its high calorie content or mild digestive issues like diarrhea. Allergic reactions are rare but possible.

Contrary to some myths, extra virgin olive oil is relatively stable under moderate heat, suitable for sautéing or baking. However, high heat can degrade some of its delicate compounds, so many prefer using it raw for maximum flavor and health benefits.

Yes, extra virgin olive oil is less processed and retains a higher concentration of beneficial antioxidants and polyphenols compared to regular or refined olive oil. These compounds are responsible for many of EVOO's proven health benefits, making it the healthier choice.