What Is the Healthiest Olive Oil You Can Use?

October 15, 2025 •

5 min read

According to the World Health Organization, cardiovascular diseases are the leading cause of death globally, and diets rich in high-quality olive oil are linked to lower rates. Choosing the right oil is key to reaping these benefits, but with so many options, what is the healthiest olive oil you can use?

Quick Summary

Extra virgin olive oil is the healthiest choice due to its minimal processing and high concentration of antioxidants and monounsaturated fats. Selecting a fresh, cold-pressed oil in a dark bottle is crucial for preserving its nutritional integrity. Understanding the different grades and label terms will help you make an informed decision for your health.

Key Points

Extra Virgin is Healthiest: Extra virgin olive oil (EVOO) is the least processed and highest quality olive oil, retaining the most natural antioxidants and beneficial compounds.
Antioxidants and Polyphenols: EVOO is rich in antioxidants, including anti-inflammatory polyphenols like oleocanthal, which help protect against chronic diseases and fight free radical damage.
Healthy Monounsaturated Fats: The high content of heart-healthy monounsaturated fats in EVOO can help lower bad cholesterol and reduce the risk of heart disease.
Check Labels for Quality: Look for EVOO with a recent harvest date, a dark glass bottle or tin, and third-party certifications to ensure freshness and authenticity.
Ideal for Low-to-Medium Heat: While versatile for cooking, use EVOO for dressings, drizzles, sautéing, and roasting to preserve its delicate flavor and nutritional profile.
Avoid Highly Refined Oils: Standard 'olive oil' or 'light' varieties are heavily processed, stripping away the health benefits found in extra virgin olive oil.

Understanding Olive Oil Grades: From Extra Virgin to Refined

Olive oils are not all created equal, and their quality and health benefits are directly tied to how they are produced. The different grades reflect the level of processing they undergo, with a significant impact on their nutritional content and flavor profile.

Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil is the highest and least processed grade of olive oil. It is made by mechanically pressing fresh olives without using heat or chemical solvents, a process known as cold-pressing. This minimal intervention ensures the oil retains the olives' natural antioxidants, vitamins, and healthy fats. High-quality EVOO has a rich, fruity flavor, often with a peppery or grassy finish, which is a sign of its potent polyphenol content. It is the most superior choice for nutritional value and flavor.

Virgin Olive Oil

Virgin olive oil is also produced by cold-pressing but is slightly lower in quality than EVOO, with a higher free acidity percentage. While it still contains a good amount of beneficial compounds, its flavor is milder, and it may have minor defects compared to its extra virgin counterpart.

Refined and 'Light' Olive Oils

Olive oil labeled simply as 'olive oil' or 'pure olive oil' is a blend of refined oil and a small amount of virgin oil for color and flavor. The refining process uses heat, pressure, and chemicals, which strips the oil of most of its antioxidants and health-boosting compounds. 'Light' olive oil is a refined oil with a milder flavor, not fewer calories, as the name might suggest. These refined options have lost the vast majority of the nutrients that make olive oil so healthy.

The Healthiest Choice: Why Extra Virgin Wins

For anyone looking to maximize the nutritional benefits of olive oil, extra virgin is the unequivocal winner. Its health advantages are supported by extensive scientific research, linking its consumption to a variety of positive outcomes, especially heart health.

Polyphenols and Antioxidant Power

Extra virgin olive oil is loaded with potent antioxidants called polyphenols, which are the cornerstone of its health benefits. These compounds fight chronic inflammation and protect the body from damage caused by free radicals. One notable polyphenol, oleocanthal, has anti-inflammatory properties comparable to ibuprofen. Polyphenols also help protect LDL (bad) cholesterol from oxidation, a key step in developing heart disease. Choosing a high phenolic EVOO, which is harvested earlier to preserve its rich polyphenol content, can provide even greater anti-inflammatory and antioxidant effects. A high phenolic oil will often have a more robust, peppery taste.

Monounsaturated Fats and Heart Health

The primary fatty acid in olive oil is oleic acid, a monounsaturated fat that makes up about 73% of the oil. Monounsaturated fats are considered healthy and can help lower LDL cholesterol levels when used to replace saturated and trans fats in your diet. The high concentration of monounsaturated fats, along with its antioxidant profile, is why olive oil is a cornerstone of the Mediterranean diet and strongly associated with a reduced risk of heart disease.

How to Choose the Healthiest Extra Virgin Olive Oil

Selecting a high-quality EVOO involves more than just reading the label. Here’s what to look for to ensure you get the freshest and most nutritious product:

Look for 'Extra Virgin': This is the most crucial indicator of quality and minimal processing.
Check the Harvest Date: Olive oil is a fresh product. The fresher it is, the higher its antioxidant content. Look for a harvest date within the last 12-18 months. Avoid oils with only a 'best by' date, which can hide the oil's true age.
Choose a Dark Bottle or Tin: Light and heat are the enemies of olive oil, causing it to degrade and lose its beneficial compounds. Dark glass or tin packaging protects the oil from UV light damage.
Look for Certifications: Seals like the European Union's PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) indicate quality and authenticity. Certification from a reputable organization like the North American Olive Oil Association can also help ensure the product's purity.
Taste for Quality: A high-quality EVOO should have a distinct, fresh flavor that can be fruity, grassy, or peppery, with a slight bitterness. A peppery finish often indicates a higher polyphenol count. If it tastes bland, it's likely of lower quality.

Comparison of Olive Oil Types


Feature	Extra Virgin Olive Oil (EVOO)	Refined ('Pure' or 'Light') Olive Oil
Processing	Cold-pressed; minimal processing without heat or chemicals	High-heat and chemical refining; significantly processed
Antioxidant & Polyphenol Content	High; preserves natural antioxidants and polyphenols	Very low; most beneficial compounds are removed
Flavor	Rich, robust, and complex; can be fruity, grassy, or peppery	Mild and neutral; lacks the complex flavor of EVOO
Smoke Point	Medium (around 375°F / 190°C), suitable for sautéing and baking	Higher, making it suitable for high-heat cooking
Best For	Drizzling, salad dressings, sauces, low-to-medium heat cooking	High-heat cooking, frying, or baking where a neutral flavor is desired

Cooking with Extra Virgin Olive Oil

While EVOO has a lower smoke point than refined oils, it is still suitable for most everyday cooking applications, including sautéing, roasting, and baking. Contrary to some myths, it does not become toxic when heated. Save your most expensive, robust-flavored EVOOs for finishing dishes, dressings, and dips where their complex flavor can shine, and use a more moderately-priced EVOO for general cooking. For high-heat applications like deep frying, refined olive oil is a better choice due to its higher smoke point and lower cost.

Conclusion: Making an Informed Choice

When it comes to your health, the quality of your cooking oil matters. The search for what is the healthiest olive oil you can use leads directly to extra virgin olive oil, which stands apart due to its rich antioxidant content and minimal processing. By prioritizing extra virgin, checking for fresh harvest dates, and choosing properly packaged oils, you can ensure you are getting a product packed with heart-healthy monounsaturated fats and powerful anti-inflammatory compounds. Incorporating high-quality EVOO into your diet, especially as a replacement for less healthy fats, is a key component of a balanced, nutritious eating plan. For additional health information, consult reputable sources like Healthline or Cleveland Clinic.

Visit Healthline for more on the health benefits of olive oil

Frequently Asked Questions

Yes, extra virgin olive oil is suitable for most types of cooking, including sautéing, roasting, and baking at low-to-medium heat. For high-heat applications like deep frying, a more refined oil might be a better and more cost-effective option, though EVOO can be used.

The main difference is in the processing and nutrient content. Extra virgin olive oil is minimally processed, preserving its flavor and healthy compounds. 'Light' olive oil is refined and lacks most of these health benefits; the term refers only to its mild flavor, not lower calories.

Store olive oil in a cool, dark place away from heat and direct sunlight, such as a pantry or cupboard. Keeping it in its original dark glass bottle or tin will also help protect it from light degradation.

Polyphenols are powerful antioxidants found in extra virgin olive oil that fight inflammation and protect your cells from oxidative stress. They contribute significantly to the health benefits of olive oil and are responsible for its characteristic peppery flavor.

Look for a recent harvest date on the bottle and certifications from reputable organizations. The oil should be in a dark bottle and, ideally, should have a robust, fresh, and slightly peppery taste, which indicates high polyphenol content.

Yes, consuming olive oil daily as part of a balanced diet is considered healthy. While there is no official recommended amount, daily intake is associated with a lower risk of chronic diseases, especially when replacing less healthy fats.

No, you don't lose all the benefits. While some heat-sensitive compounds may be reduced, EVOO's monounsaturated fats are resistant to moderate heat, and its antioxidant properties remain largely intact, making it a healthier cooking choice than many other oils.