What's the healthiest olive oil to eat? A definitive guide

According to the PREDIMED study, a diet supplemented with extra virgin olive oil led to a 30% lower risk of major cardiovascular events. This raises the question: what's the healthiest olive oil to eat, and what makes it so beneficial for heart health?

Quick Summary

Extra virgin olive oil is the healthiest option due to its high concentration of monounsaturated fats and powerful antioxidants called polyphenols, preserved through minimal processing.

Key Points

• Extra Virgin Olive Oil (EVOO) is the healthiest choice: Minimal processing through cold-pressing retains the highest levels of beneficial antioxidants and vitamins.

• Polyphenols are key health compounds: These antioxidants, like oleocanthal and hydroxytyrosol, provide anti-inflammatory effects and protect against cell damage.

• High in heart-healthy monounsaturated fats: EVOO's high oleic acid content can improve cholesterol profiles and protect against cardiovascular disease.

• Freshness matters for nutrient content: Early-harvested and fresh EVOO contains more polyphenols and flavor. Look for a recent harvest date.

• Store properly to preserve benefits: Keep EVOO in a cool, dark place in a dark-colored container to protect it from light, heat, and air.

• Refined oils lack potent antioxidants: Processing with heat and chemicals removes most of the polyphenols, making them less nutritionally beneficial than virgin or extra virgin varieties.

Understanding Olive Oil Grades

Before determining what's the healthiest olive oil to eat, it's crucial to understand the differences between the various grades found on supermarket shelves. The processing methods significantly impact the oil's nutritional profile and flavor. Extra virgin olive oil (EVOO) is the highest quality, while refined versions like 'light' or 'pure' olive oil offer fewer health benefits.

Extra Virgin Olive Oil (EVOO)

EVOO is the least processed type of olive oil. It is mechanically extracted from fresh olives using a cold-pressing method, which involves no heat or chemical solvents. This minimal processing preserves the olives' natural antioxidants, vitamins, and other bioactive compounds, such as polyphenols, which are responsible for its distinctive flavor and aroma. Fresh EVOO often has a robust, fruity, or peppery taste and a slight bitterness. A peppery sensation in the back of the throat is a key indicator of high polyphenol content and freshness. High-quality EVOO is rich in heart-healthy monounsaturated fats, primarily oleic acid, which helps lower 'bad' LDL cholesterol. High polyphenol varieties, often from early-harvested olives, offer the maximum antioxidant benefit. It is perfectly safe to cook with EVOO at low to medium temperatures, contrary to a common myth.

Virgin Olive Oil

Virgin olive oil is also mechanically extracted without chemicals but has slightly higher acidity and minor flavor flaws compared to extra virgin. It retains more nutrients than refined versions but is a step down in quality from EVOO.

Refined Olive Oil ('Light' or 'Pure')

This category includes oils labeled simply as 'olive oil,' 'light,' or 'pure.' The refining process uses heat and chemical solvents to extract more oil from lower-quality olives or pomace (the remaining pulp after initial pressing). This intense processing strips away most of the beneficial antioxidants and natural flavors, resulting in a milder, more neutral-tasting oil with a higher smoke point. While it still contains healthy monounsaturated fats, it lacks the potent antioxidant properties of EVOO.

The Power of Polyphenols

Polyphenols are the key compounds that make extra virgin olive oil exceptionally healthy. These potent antioxidants are responsible for protecting the oil from degradation and for many of its anti-inflammatory effects in the body.

• Antioxidant Effects: Polyphenols neutralize free radicals, which are unstable molecules that cause oxidative stress, a major contributor to chronic diseases and aging.
• Anti-inflammatory Properties: The polyphenol oleocanthal has anti-inflammatory properties similar to ibuprofen. Chronic inflammation is linked to diseases like heart disease, diabetes, and cancer.
• Heart Health: Polyphenols protect LDL ('bad') cholesterol from oxidation, a crucial step in the development of atherosclerosis. They also support healthy blood vessels and can help lower blood pressure.

Making the Best Choice for Your Health

To ensure you are getting the healthiest olive oil, look beyond the price tag. The best-value oil isn't always the cheapest one. For maximum health benefits and flavor, choose a high-quality extra virgin olive oil. The quality can be identified by the following signs:

• Packaging: Choose dark glass or opaque tins to protect the oil from light, which degrades its quality over time.
• Harvest Date: Look for a recent harvest date. Like fruit juice, olive oil is at its peak freshness—and highest in polyphenols—closer to the harvest date.
• Flavor: A fresh, pungent, and peppery taste, along with some bitterness, indicates a higher polyphenol count.
• Origin: Be aware of labeling. 'Bottled in Italy' doesn't mean the olives were grown and pressed there. Look for single-origin oils with Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI) labels for assurance.

Comparison of Olive Oil Grades

Feature	Extra Virgin Olive Oil	Virgin Olive Oil	Refined Olive Oil
Processing	Cold-pressed, no heat or chemicals.	Cold-pressed, no heat or chemicals.	Processed with heat and chemicals.
Polyphenols	Highest concentration.	Moderate concentration.	Minimal concentration.
Flavor	Strong, fruity, peppery, bitter.	Some minor flavor defects possible.	Mild, neutral flavor.
Smoke Point	Suitable for low to medium heat cooking (~375°F/190°C).	Suitable for low to medium heat cooking.	Higher smoke point, suitable for high heat.
Health Benefits	Maximum antioxidant and anti-inflammatory benefits.	Good source of monounsaturated fats.	Primary benefit is heart-healthy monounsaturated fat.
Best Uses	Drizzling, dressings, sautéing, finishing.	General cooking.	High-heat cooking or baking where a neutral flavor is desired.

Storing Your Olive Oil for Maximum Health

Even the healthiest olive oil can lose its benefits if not stored properly. Light, heat, and air are olive oil's enemies. Always store your olive oil in a cool, dark place away from the stove, in a tightly sealed dark bottle or opaque tin. Once opened, it's best to use it within a few months for peak freshness and to preserve its beneficial compounds.

Conclusion: The Clear Winner is Extra Virgin

To answer the question, "What's the healthiest olive oil to eat?", Extra Virgin Olive Oil (EVOO) is the clear winner for its superior nutritional profile. Its minimal processing preserves the highest levels of beneficial antioxidants, particularly polyphenols, and heart-healthy monounsaturated fats. While all olive oils contain healthy fats, the concentrated antioxidant power of EVOO sets it apart as the healthiest choice for incorporating into a balanced diet, such as the Mediterranean diet, to help fight inflammation and reduce the risk of chronic diseases. For more detailed information on the specific benefits, one can consult studies that have extensively researched this topic. Choosing a fresh, high-quality EVOO and storing it correctly ensures you get the most out of this liquid gold.

For further insights into the benefits and selection of olive oil, consider exploring resources like the Harvard Health article on extra virgin olive oil: [https://www.health.harvard.edu/nutrition/is-extra-virgin-olive-oil-extra-healthy].

Frequently Asked Questions

Is it safe to cook with extra virgin olive oil?

Yes, it is safe to cook with extra virgin olive oil. Despite a common myth, EVOO's high content of monounsaturated fats and antioxidants makes it stable for cooking at low to medium temperatures, like sautéing and stir-frying.

What's the difference between 'pure' olive oil and extra virgin?

'Pure' or 'light' olive oil is refined with heat and chemicals, which strips away most of the flavor and health-protective antioxidants. Extra virgin olive oil is the unrefined, cold-pressed juice of olives, preserving its natural benefits.

How can I tell if an olive oil is high quality?

A high-quality EVOO will have a fresh, fruity, and peppery taste, often with a bitter note and a pungent, spicy sensation at the back of the throat. It should be sold in a dark glass bottle or tin and have a recent harvest date.

Should I choose organic extra virgin olive oil?

Choosing organic ensures the olives were grown without pesticides and chemicals, contributing to a purer final product. While not the sole indicator of quality, many high-quality EVOO producers also use organic practices.

How should I store olive oil?

Store olive oil in a tightly sealed container in a cool, dark place, away from heat and light. Do not store it next to the stove. This preserves the oil's antioxidants and flavor.

What is the best type of olive oil for salad dressings?

Extra virgin olive oil is the best choice for dressings. Its vibrant flavor and high polyphenol content add both taste and health benefits to raw preparations, where the nutrients are best preserved.

Do all olive oils have the same health benefits?

No. While all olive oils contain heart-healthy monounsaturated fats, extra virgin olive oil contains significantly higher levels of antioxidants and anti-inflammatory polyphenols due to its minimal processing.