What is the Best Olive Oil to Take Everyday for Health Benefits?

October 23, 2025 •

4 min read

According to a 2022 study, consuming a diet high in olive oil was linked to a reduced risk of death from various chronic diseases. So, what is the best olive oil to take everyday for health benefits? The definitive answer lies in choosing a high-quality extra virgin olive oil and understanding what to look for on the label.

Quick Summary

Extra virgin olive oil is the superior choice for daily health due to its minimal processing and high polyphenol content. Look for cold-pressed status, a recent harvest date, and dark glass bottles to ensure maximum potency and freshness.

Key Points

Extra Virgin is Best: Choose high-quality, cold-pressed Extra Virgin Olive Oil (EVOO) for the highest concentration of beneficial compounds.
Polyphenols Are Key: Look for high polyphenol content, a marker of potent antioxidants, which often gives the oil a peppery finish.
Check the Date: Always buy EVOO with a recent harvest date (within 12-18 months) to ensure maximum freshness and nutrient potency.
Store Correctly: Protect the oil from light and heat by opting for dark glass bottles or opaque containers and storing it in a cool, dark place.
Use Unheated for Max Antioxidants: While suitable for moderate heat, using EVOO unheated in dressings and dips preserves the highest levels of its delicate antioxidants.
Daily Dose: Aim for a moderate daily intake of 1 to 2 tablespoons, which is associated with significant heart health benefits.
Focus on Variety: Integrate EVOO into a balanced diet alongside other healthy fats and whole foods for the greatest nutritional impact.

The Healthiest Choice: Extra Virgin Olive Oil

When seeking the maximum health benefits from olive oil, extra virgin olive oil (EVOO) is the clear winner. Unlike other grades, EVOO is the least processed variety, extracted by mechanical means without heat or chemicals. This cold-pressing method preserves the oil's natural antioxidants, vitamins, and beneficial compounds that are often lost during the refinement of lower-quality oils. Choosing EVOO ensures you get the full nutritional punch, making it a cornerstone of the health-promoting Mediterranean diet. The abundance of heart-healthy monounsaturated fats and powerful antioxidants found in EVOO have been shown to reduce inflammation, lower bad cholesterol, and protect against chronic diseases.

Why Quality Matters: Polyphenols and Antioxidants

What truly distinguishes a top-tier extra virgin olive oil are its phenolic compounds, or polyphenols. These potent antioxidants are responsible for many of EVOO's acclaimed health benefits, including fighting inflammation and protecting cells from oxidative stress caused by unstable molecules called free radicals. High-quality EVOO contains a significantly higher concentration of these compounds compared to its refined counterparts. For example, the antioxidant oleocanthal has anti-inflammatory properties often compared to ibuprofen. The concentration of these beneficial compounds is highest in fresh, well-produced EVOO. Look for brands that display polyphenol content on their label, with a count ideally over 400ppm, to ensure you're getting a powerful and healthy product. The fresher the oil, the higher the polyphenol count, which is why checking the harvest date is so critical.

Key Indicators for Choosing the Best Everyday EVOO

To ensure you are consistently consuming a high-quality extra virgin olive oil for daily health benefits, follow these guidelines when shopping:

Look for 'Extra Virgin' and 'Cold-Pressed': This guarantees minimal processing and the retention of beneficial compounds.
Prioritize a Recent Harvest Date: Olive oil, like fresh produce, is best when fresh. Check the harvest date on the bottle and aim for oil that was produced within the last year to ensure peak freshness and potency. Some brands will also list a 'best by' date, but the harvest date is a more accurate indicator of freshness.
Choose Dark Glass Bottles: Exposure to light is one of the main factors that causes olive oil to degrade. Dark-colored glass bottles, or opaque tins, protect the oil from light and help preserve its antioxidants and flavor profile. Avoid buying oils in clear bottles.
Check for Certification Seals: Look for certification seals from reputable bodies, such as the North American Olive Oil Association (NAOOA) or the California Olive Oil Council. These seals indicate that the oil has passed purity and quality tests.
Observe the Flavor Profile: High-quality, fresh EVOO should have a distinct, vibrant flavor with notes of fruitiness, bitterness, and a peppery finish in the back of the throat. This peppery sensation is a direct result of the high polyphenol content. If an oil tastes flat, greasy, or lacks a strong aroma, it may be old or refined.

Comparison of Olive Oil Grades

Understanding the differences between olive oil grades is crucial for making an informed, health-conscious choice. This table outlines the key distinctions.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined Olive Oil / Light Oil
Processing	Cold-pressed, no chemicals or heat.	Cold-pressed, but with higher acidity than EVOO.	Processed with heat and chemicals to remove flaws.
Acidity	Less than 0.8% free oleic acid.	Up to 2% free oleic acid.	Very low, as acidity is removed during refining.
Antioxidants	Highest levels due to minimal processing.	Moderate levels; some antioxidants are retained.	Minimal levels; most polyphenols are stripped.
Flavor/Aroma	Robust, complex, fruity, and peppery.	Milder and less robust than EVOO.	Mild and neutral; tasteless and odorless.
Best Uses	Raw uses like drizzling, dressings, and dips.	Sautéing, baking, and moderate-heat cooking.	High-heat cooking and frying due to higher smoke point.

How to Incorporate EVOO into Your Daily Diet

There are numerous delicious and easy ways to enjoy high-quality extra virgin olive oil every day, going beyond simply drinking a spoonful. Integrating it into your meals can enhance flavor and nutrient absorption.

Salad Dressings: Use EVOO as the base for homemade vinaigrettes, mixing it with vinegar or lemon juice, herbs, and seasonings.
Drizzling and Finishing: Drizzle EVOO over finished dishes like soups, roasted vegetables, pasta, or grilled fish to add a fresh, rich flavor.
Dipping Sauce: Serve EVOO with crusty bread, perhaps seasoned with a pinch of sea salt and pepper, for a simple and healthy appetizer.
In Smoothies: A small amount of EVOO can be blended into smoothies for an extra dose of healthy fats.
With Raw Vegetables: Use EVOO as a dip for raw veggies, boosting their flavor and aiding in the absorption of fat-soluble vitamins.

Conclusion

To get the best olive oil to take everyday for health benefits, the choice is unequivocally high-quality extra virgin olive oil. Its minimal processing preserves a wealth of antioxidants, like polyphenols, and heart-healthy monounsaturated fats that have been extensively studied for their protective effects against chronic diseases, inflammation, and cognitive decline. When shopping, always check for indicators like 'cold-pressed,' a recent harvest date, and dark glass bottles to ensure you are purchasing a fresh and potent product. Integrating this exceptional oil into your daily routine, whether drizzled over food or used in dressings, is a simple yet powerful step toward enhancing your overall health and well-being. For more insights on the extensive health benefits of extra virgin olive oil, especially regarding cardiovascular health, further research is available from reliable institutions.

Frequently Asked Questions

Polyphenols are a category of plant-based chemical compounds with powerful antioxidant properties found in high concentrations in high-quality extra virgin olive oil. They are known for fighting inflammation and protecting against cellular damage.

There is no scientific evidence to suggest that drinking olive oil straight is more beneficial than consuming it as part of a meal. While drinking a shot is a quick way to consume healthy fats, it can be high in calories. Integrating EVOO into a balanced diet with other foods is recommended and enhances nutrient absorption.

While extra virgin olive oil can be used for moderate-heat cooking, high heat can reduce its polyphenol content. For maximum antioxidant benefits, it is best to use high-quality EVOO in raw applications like dressings and drizzles.

High-quality EVOO is typically cold-pressed, comes in a dark glass bottle, and has a recent harvest date. Its flavor is robust and may have a slightly bitter or peppery finish due to high polyphenol content.

Extra virgin olive oil is the highest-grade, minimally processed oil with high antioxidant content and a robust flavor. 'Light' olive oil is highly refined, stripped of most of its color, taste, and healthy compounds, and contains minimal antioxidants.

Yes, it is safe to cook with extra virgin olive oil, especially for low-to-medium heat applications like sautéing. Its monounsaturated fats make it relatively stable. However, for deep-frying at very high temperatures, oils with higher smoke points may be more suitable.

While there is no strict recommendation, many studies have shown health benefits with an intake of about 1 to 2 tablespoons per day. This provides a good balance of healthy fats and is a sustainable amount to incorporate into a daily diet.

The peppery, tingling sensation in the back of the throat is a positive sign of high-quality EVOO. It is caused by the oleocanthal compound, a potent anti-inflammatory antioxidant that contributes significantly to the oil's health benefits.