What's the Healthiest Olive Oil You Can Get?

The Superiority of Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is widely considered the healthiest and highest-quality olive oil you can buy. This is because it is the least processed type, made by crushing olives and extracting the oil using only mechanical methods, without the use of heat or chemical solvents. This "cold-pressing" process is crucial for preserving the natural antioxidants and beneficial compounds found in olives.

The Critical Role of Polyphenols and Monounsaturated Fats

The exceptional health benefits of EVOO are largely attributed to its unique composition. The oil is rich in monounsaturated fatty acids (primarily oleic acid), which are known for their heart-healthy properties and ability to help lower LDL ("bad") cholesterol. But the true powerhouse components are the polyphenols, a type of antioxidant with powerful anti-inflammatory effects. Key polyphenols found in EVOO include:

Oleocanthal: A compound with potent anti-inflammatory properties, with an effect similar to ibuprofen.
Hydroxytyrosol: A powerful antioxidant that helps protect blood lipids from oxidative stress and may lower blood pressure.
Oleuropein: Another key antioxidant that contributes to the oil's stability and bitter flavor.

Unlike refined olive oils, which lose much of their nutritional value during processing, EVOO retains these beneficial compounds, making it a superior choice for both health and flavor.

Deciphering Olive Oil Grades

Understanding the different grades of olive oil is essential for making an informed choice. The labels on store shelves reflect the processing methods and, consequently, the nutritional quality of the oil. Here is a breakdown of the most common types:

Extra Virgin Olive Oil (EVOO): The highest grade. Mechanically extracted via cold-pressing, unrefined, and must have an acidity level below 0.8%. It has a fresh, robust flavor profile often described as fruity, bitter, and pungent.
Virgin Olive Oil: Also unrefined and mechanically extracted via cold-pressing, but with a slightly higher acidity level (up to 2%) and some minor flavor imperfections. It is less potent in nutrients than EVOO.
Refined Olive Oil: This oil is chemically and thermally treated to remove defects and impurities from lower-quality olives. The refining process strips the oil of most of its antioxidants, resulting in a neutral flavor and higher smoke point. It is often sold as "Light" or "Extra Light".
Pure Olive Oil: A blend of refined olive oil and a small amount of virgin or extra virgin olive oil. While it offers more flavor than refined oil alone, its overall nutritional value is significantly lower than EVOO.
Olive Pomace Oil: Extracted from the olive pulp leftover after the first pressing using chemical solvents, this is the lowest-quality olive oil and is not recommended for health purposes.

A Comparison of Olive Oil Grades


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined Olive Oil
Processing	Cold-pressed only	Cold-pressed only	Chemically/thermally treated
Nutrients	Very high in antioxidants, polyphenols, and Vitamin E	High, but lower than EVOO	Minimal antioxidants and nutrients
Flavor	Robust, fruity, bitter, peppery	Milder flavor	Neutral, bland
Acidity	Less than 0.8%	Up to 2%	Minimal to none
Smoke Point	Low to moderate	Moderate	High
Best For	Drizzling, dressings, low-heat cooking	Sauces, sautéing, marinades	High-heat cooking, frying

How to Choose the Healthiest Extra Virgin Olive Oil

Since not all EVOOs are created equal, follow these guidelines to pick the best one for your health:

Check the Harvest Date: The fresher the olive oil, the higher its polyphenol content. Look for a harvest date on the label and choose oil that is less than a year old.
Look for Cold-Pressed: Ensure the label explicitly states "cold-pressed" or "cold-extracted," as this ensures the oil was produced without heat that would degrade its beneficial compounds.
Choose Dark Packaging: Olive oil is sensitive to light. Buy bottles or tins made of dark glass or opaque material to protect the oil from light-induced oxidation.
Seek Out High Polyphenol Content: While not always listed, some premium brands advertise their polyphenol count (mg/kg). A peppery or bitter taste is a natural indicator of a high polyphenol count.
Consider Origin and Certifications: Look for seals of authenticity like PDO (Protected Designation of Origin) or a certification from a body like the North American Olive Oil Association (NAOOA).
Taste Before You Buy (if possible): A high-quality EVOO should smell and taste fresh. If it smells like crayons, rancid nuts, or is greasy, it has likely gone bad.

Proper Storage for Preserving Health Benefits

After purchase, proper storage is critical to maintain the oil's quality and nutritional value. The four main enemies of olive oil are heat, light, air, and time.

To maximize freshness and health benefits:

Store the oil in a cool, dark place, like a pantry or cupboard, away from the stove or direct sunlight.
Always keep the cap tightly sealed to minimize air exposure, which accelerates oxidation.
Use the oil promptly after opening, ideally within a few months, to enjoy its peak flavor and antioxidant levels.

Conclusion: Choosing Your Liquid Gold

While all grades of olive oil contain heart-healthy monounsaturated fats, it is extra virgin olive oil that truly offers the most potent health advantages due to its minimal processing. By prioritizing EVOO and learning how to identify a fresh, high-quality bottle, you can maximize its antioxidant benefits and anti-inflammatory properties. Choose wisely, store it properly, and enjoy the rich, healthful flavor of true liquid gold. For further reading on the health benefits, see Source: Healthline.