The Many Benefits of Adding Olive Oil to Food

November 18, 2025 •

2 min read

According to a 2022 meta-analysis, the consumption of olive oil is associated with a lower risk of cancer. Knowing the benefits of adding olive oil to food can help in making a change for long-term health.

Quick Summary

This article explores the nutritional and health advantages of incorporating olive oil into the diet. Olive oil is rich in healthy fats, potent antioxidants, and anti-inflammatory compounds, which support heart health and aid in disease prevention.

Key Points

Rich in Monounsaturated Fats: Olive oil contains heart-healthy oleic acid, which helps manage cholesterol levels.
Packed with Antioxidants: EVOO is high in antioxidants that protect against chronic diseases by combating oxidative damage.
Anti-Inflammatory Properties: Compounds like oleocanthal in EVOO offer anti-inflammatory benefits, similar to ibuprofen.
Beneficial for Heart Health: Regular intake helps reduce the risk of cardiovascular disease by impacting blood pressure and protecting blood vessels.
Supports Brain Function: The healthy fats and antioxidants in olive oil may help protect against neurodegenerative diseases.
Aids in Weight Management: Oleic acid in olive oil can increase feelings of fullness, potentially assisting with calorie control.
Protective Against Type 2 Diabetes: Olive oil can improve insulin sensitivity and help regulate blood sugar levels.
Promotes Digestive Health: As a mild laxative, olive oil can help prevent constipation and support a healthy digestive system.

Discover the Remarkable Benefits of Olive Oil

Olive oil, a fundamental element of the Mediterranean diet, is prized for its flavor and the numerous health benefits it provides. Extracted from olives, it is packed with healthy fats and antioxidants. The benefits of adding olive oil to food are significant.

Olive Oil and Heart Health

One of the main benefits of olive oil is its positive impact on heart health. It is rich in monounsaturated fats, particularly oleic acid, helping to lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol. The polyphenols found in extra virgin olive oil protect LDL cholesterol from oxidative damage, which is a factor in the development of heart disease.

Heart Health Benefits Include:

Lowering Blood Pressure: The polyphenols in virgin olive oil can help lower blood pressure.
Improving Endothelial Function: Regular consumption can improve the function of the lining of blood vessels.
Preventing Blood Clotting: Some research suggests olive oil can help prevent unwanted blood clots.

Fighting Inflammation

Chronic inflammation is associated with many diseases. Olive oil, especially extra virgin, has potent anti-inflammatory properties due to antioxidants like oleocanthal, which functions similarly to ibuprofen.

Anti-inflammatory effects are also due to:

Oleic Acid: The main fatty acid, oleic acid, can reduce inflammatory markers like C-reactive protein (CRP).
Polyphenol Compounds: Other polyphenols contribute to the anti-inflammatory effects.

Protection Against Chronic Diseases

Consuming olive oil is linked to a reduced risk of several chronic diseases. Antioxidants protect against oxidative damage, a factor in cancer. It may also protect against type 2 diabetes by improving insulin sensitivity. Some studies suggest a lower risk of certain cancers, particularly breast and digestive cancers.

Cognitive Function and Weight Management

Olive oil can benefit brain health, with studies on animals indicating that extra virgin olive oil may protect against Alzheimer's. Despite being calorie-dense, it's linked to positive effects on weight by promoting satiety due to oleic acid, potentially leading to lower calorie intake.

Comparison of Cooking Oils


Feature	Extra Virgin Olive Oil	Canola Oil	Coconut Oil	Butter
Fat Type	High in Monounsaturated	High in Monounsaturated	High in Saturated	High in Saturated
Antioxidants	Very High (especially EVOO)	Low	Low	Very Low
Anti-Inflammatory Properties	Strong	Moderate to Low	Moderate	Low
Flavor	Rich, Fruity, Peppery	Neutral	Mild, Coconutty	Creamy, Rich
Best Uses	Dressings, Drizzling, Low-to-Med Cooking	Frying, Baking, Sautéing	High-Heat Cooking	Baking, Sautéing

Culinary Uses and Choosing the Right Oil

To maximize the benefits of olive oil, it's essential to use it properly. Extra Virgin Olive Oil (EVOO) has the most antioxidants and the best flavor, making it ideal for cold dishes or low-to-moderate heat. Refined olive oil is more suitable for higher temperatures. For more information on healthy eating and olive oil, refer to Harvard Health.

Conclusion

Adding olive oil to the diet is a simple step to improve overall health. Its benefits, from heart protection and inflammation reduction to cognitive function, are supported by research. Incorporating olive oil into meals can be a significant step toward a healthier lifestyle.

Frequently Asked Questions

Olive oil provides monounsaturated fats, antioxidants, and anti-inflammatory compounds, supporting heart health, protecting against chronic diseases, and aiding in digestion.

Yes, EVOO is less processed and contains more antioxidants and beneficial compounds compared to regular olive oil.

Experts often suggest consuming 1/2 to 2 tablespoons of olive oil daily as part of a healthy diet.

Yes, refined olive oil is suitable for higher heat, whereas EVOO is best for low-to-medium heat or cold uses to preserve its properties.

Olive oil can support weight management. Its monounsaturated fats, like oleic acid, may increase satiety, potentially reducing overall calorie intake.

Olive oil is rich in monounsaturated fats (oleic acid) and also contains some vitamins E and K. Its health benefits primarily come from its high concentration of antioxidants.

Store olive oil in a cool, dark place away from heat and light in a dark glass or stainless steel container to prevent it from becoming rancid.