What Type of Olive Oil is Best to Take for Your Health?

January 11, 2026 •

4 min read

According to the International Olive Council, olive oil consumption is a cornerstone of the Mediterranean diet, linked to longevity and disease prevention. But with so many options on the market, understanding what type of olive oil is best to take can be confusing.

Quick Summary

Extra Virgin Olive Oil (EVOO) is the best type to take due to its high concentration of beneficial compounds, like antioxidants and healthy fats, preserved by minimal processing. Its richness in polyphenols offers superior anti-inflammatory properties and support for heart health.

Key Points

Extra Virgin Olive Oil is Superior: Due to its minimal processing, EVOO retains the highest concentration of beneficial antioxidants and vitamins.
Look for High Polyphenol Content: The key to EVOO's health benefits are polyphenols; a strong, peppery flavor can indicate higher levels.
Choose Quality Packaging: Opt for EVOO in dark glass bottles or tins to protect the oil from light, which degrades its quality.
Check for Freshness: A recent harvest date is crucial for maximizing polyphenol and flavor benefits.
Use Wisely for Max Benefits: Reserve high-quality EVOO for raw applications like dressings and dipping to preserve delicate nutrients, and use refined oil for high-heat cooking.

The Clear Winner: Extra Virgin Olive Oil (EVOO)

When it comes to selecting the most beneficial olive oil for your health, the answer is overwhelmingly Extra Virgin Olive Oil, or EVOO. Its superiority lies in its production method. Unlike other grades that are refined using heat and chemicals, EVOO is the least processed variety, obtained by cold mechanical extraction. This gentle process preserves the oil's most valuable attributes—its potent antioxidants, vitamins, and flavorful compounds.

The Science Behind EVOO's Superiority

The health benefits associated with EVOO are extensive and well-researched. These benefits are primarily driven by two key components: its healthy monounsaturated fats and a high concentration of bioactive antioxidants, most notably polyphenols.

Polyphenols: These are plant-based chemical compounds with powerful antioxidant and anti-inflammatory properties. They are responsible for the peppery, bitter, or pungent flavor notes in high-quality EVOO. Key polyphenols include oleocanthal, which has anti-inflammatory effects similar to ibuprofen, and oleuropein, which helps protect LDL ("bad") cholesterol from oxidative damage. A higher polyphenol count is a strong indicator of a fresher, higher-quality oil. The European Union even permits a health claim on oils with over 250mg/kg of polyphenols.
Monounsaturated Fats (Oleic Acid): Oleic acid is the primary fatty acid in olive oil, comprising a large portion of its content. This type of healthy fat is known to help lower LDL cholesterol and may reduce blood pressure, significantly benefiting cardiovascular health.
Vitamins E and K: EVOO contains modest but beneficial amounts of these vitamins, which further contribute to its antioxidant profile and support healthy blood clotting and bone health.

Understanding the Grades: EVOO vs. The Rest

To appreciate why EVOO is the best choice, it's crucial to understand how other olive oil grades differ. These differences hinge on the level of processing, which directly affects the oil's flavor, stability, and nutritional content. The following table provides a clear comparison:


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Light/Extra-Light Olive Oil	Olive Pomace Oil
Processing	Cold mechanical extraction only.	Treated with heat, acids, and alkalis to remove defects.	Heavily refined; mild in flavor and color.	Extracted from leftover pulp using heat and chemical solvents.
Health Benefits	Highest level of antioxidants and anti-inflammatory compounds.	Contains significantly fewer beneficial compounds; most are stripped away.	Highly processed with minimal nutritional value compared to EVOO.	Lowest quality; few, if any, health benefits; contains residue from processing.
Flavor	Robust, complex, with notes of fruitiness, bitterness, and pepper.	Mild and neutral; tasteless and odorless after refining.	Very mild or neutral, as it is a refined oil.	Generally bland due to heavy processing.
Best Uses	Raw uses like dressings, dipping, and finishing. Light sautéing.	Cooking, sautéing, and baking where a neutral flavor is desired.	Baking and high-heat cooking.	High-heat cooking and commercial use.

How to Select a High-Quality Extra Virgin Olive Oil

Choosing the best EVOO requires careful attention to detail. Follow these tips to ensure you are getting a genuine, high-quality product:

Check the Label: Look for "Extra Virgin Olive Oil." Avoid oils labeled simply "Olive Oil," "Pure Olive Oil," or "Light/Extra-Light," as these are refined.
Harvest Date: The fresher the olive oil, the higher its polyphenol content. Look for a harvest date, not just a 'best by' date. Use the oil within 12-18 months of harvest for peak freshness.
Packaging: Quality EVOO should be sold in a dark glass bottle or tin. This protects the oil from light, which can degrade its nutritional compounds.
Taste and Aroma: A pungent, peppery flavor and fresh, fruity aroma are hallmarks of a high-quality, high-polyphenol EVOO. Don't be fooled by oils that are simply oily and bland. The color is not an indicator of quality.
Read the Origin: Be wary of bottles that simply say "packaged in" rather than "produced in," which can be a red flag for mixed oils. Look for single-origin or certified products.
Look for Certifications: Organizations like the North American Olive Oil Association (NAOOA) or national bodies offer certification programs that ensure authenticity and quality.

Best Ways to Take Your Olive Oil

To reap the full health benefits, how you consume your olive oil matters. Heat can degrade the delicate polyphenols and affect flavor, so save your high-quality EVOO for methods that protect its integrity.

Raw Consumption: This is the best way to take olive oil to preserve its powerful antioxidants. Drizzle it over salads, vegetables, soups, or use it for dipping bread. Some individuals also choose to drink a spoonful directly for its digestive benefits, though research on this practice is limited.
Low-to-Medium Heat Cooking: While the myth that you can't cook with EVOO persists, it is perfectly safe for sautéing and light frying due to its high monounsaturated fat content and resistance to oxidation. Use it for sauces, marinades, and roasting vegetables at moderate temperatures.
High-Heat Cooking: For applications like deep-frying, a refined olive oil or other high-smoke-point oils are a more practical and economical choice, as the high heat will destroy most of EVOO's beneficial compounds anyway.

Conclusion

In the final analysis, Extra Virgin Olive Oil is the undisputed best choice when considering what type of olive oil is best to take for health. Its superior antioxidant and monounsaturated fat content, preserved by minimal processing, offers unmatched anti-inflammatory, heart-protective, and neuroprotective properties. By learning to identify and select a high-quality, fresh EVOO and incorporating it thoughtfully into your diet, you can unlock a world of flavor and significant health benefits. Remember that quality and freshness are paramount, so always inspect the label for indicators of a genuine product. Incorporating this liquid gold into your daily routine is a simple yet powerful step toward a healthier lifestyle, mirroring the habits of the world's most long-lived populations.

International Olive Council information on health benefits

Frequently Asked Questions

Yes, extra virgin olive oil is significantly better for you than regular, or 'refined,' olive oil. It is minimally processed, preserving a higher level of antioxidants, polyphenols, and healthy monounsaturated fats that are stripped away during the refining process used for regular olive oil.

While some people report benefits from drinking olive oil, most research focuses on its regular use as part of a healthy diet, such as the Mediterranean diet. There is no definitive evidence that drinking it straight offers benefits beyond incorporating it into meals. It is high in calories and should be consumed in moderation.

Yes, you can cook with extra virgin olive oil at low-to-medium heat for sautéing, baking, and roasting. Its monounsaturated fat content makes it relatively stable. However, to preserve the most delicate nutrients and flavor, it's best to use high-quality EVOO for uncooked applications like dressings.

High polyphenol olive oils often have a distinct peppery, pungent, or bitter flavor that can cause a tingling sensation in the back of your throat. This robust flavor is an excellent indicator of high antioxidant content and overall freshness.

No, the term 'light' refers to the oil's flavor and color, not its calorie or fat content. 'Light' olive oil is a refined product with a mild taste and very few health benefits compared to Extra Virgin Olive Oil.

Store olive oil in a cool, dark place away from heat and light, ideally in a dark glass bottle or tin. Exposure to heat and light accelerates oxidation, which degrades the oil's quality, flavor, and polyphenol content.

No, the level of health benefits varies significantly between different EVOO products, primarily due to the polyphenol content. Factors like olive variety, harvest time, climate, and storage methods all influence the final concentration of beneficial compounds. Looking for oils with a recent harvest date or certified high phenolic content ensures better benefits.