Extra Virgin Olive Oil: Benefits, Best Type, Cooking & Side Effects

Extra virgin olive oil is one of the most evidence-backed foods in the world — it is the only common cooking fat that pairs heart-healthy monounsaturated oleic acid with a real dose of polyphenol antioxidants. In a randomized trial, a Mediterranean diet with extra virgin olive oil cut major cardiovascular events by about 30%, and in 92,000+ adults, higher intake tracked with lower death from heart disease, cancer, and dementia.

• Best for: heart health, healthy cholesterol, lower inflammation, brain and longevity
• Buy: extra virgin — the grade tied to the benefits (not “light,” “pure,” or refined)
• Typical amount: about 1.5–4 tablespoons (20–60 g) a day, replacing other fats
• Yes, you can cook with it — it is one of the most heat-stable oils, despite the myth
• Very safe; mainly mind the calories and choose a fresh, real bottle

Olive oil looks like a simple cooking fat, but it behaves more like a daily, low-dose cardiovascular and anti-inflammatory medicine that happens to taste wonderful.

Most foods earn their reputation from a handful of small studies. Extra virgin olive oil earned its reputation from a randomized controlled trial — the gold standard of nutrition science — backed by some of the largest diet-and-health cohorts ever assembled. When researchers ran the famous PREDIMED trial in Spain, the group eating a Mediterranean diet enriched with extra virgin olive oil had about 30% fewer heart attacks, strokes, and cardiovascular deaths than the group told to eat low-fat. [1]

What makes olive oil different from every other oil in your kitchen is that it does two jobs at once. About three-quarters of it is oleic acid, a monounsaturated fat that improves cholesterol when it replaces butter and seed oils. But unlike refined oils, real extra virgin olive oil also carries a payload of polyphenols — plant compounds like oleocanthal and hydroxytyrosol that calm inflammation and protect your cholesterol from oxidizing. It is the number one oil I recommend my patients use on a daily basis — when someone asks for the single easiest swap to make their diet healthier, my answer is almost always to replace the other fats in their kitchen with extra virgin olive oil.

It is also a food woven through human history and faith. Olive oil fueled the lamps of the ancient world and the temple menorah, anointed kings and priests, and gave us the olive branch as the universal sign of peace — the dove returned to Noah with an olive leaf to signal the flood had passed (Genesis 8:11). [8] Olive oil is referenced more than 250 times in Scripture, and it sits at the very heart of the Mediterranean diet. That ancient reverence has held up remarkably well: of every food humans have prized for thousands of years, olive oil is among the few whose modern evidence is as strong as its history.

1. Protects your heart — the only cooking fat backed by a randomized cardiovascular-prevention trial.
2. Tracks with a longer life — higher intake is linked to lower death from several major diseases.
3. Improves your cholesterol — lowers LDL and shields it from oxidation when it replaces saturated fat.
4. Fights inflammation — its oleocanthal works on the same enzymes as ibuprofen.
5. Supports the brain — daily use is linked to lower dementia-related death.

What is extra virgin olive oil?

Olives are technically a fruit, and olive oil is essentially their juice. The olives are crushed into a paste, which is then churned (a step called malaxation) and spun to separate the oil. Done purely by these mechanical means — “cold-pressed,” without solvents or high heat — the result is extra virgin olive oil, the least processed and most nutritious grade.

That processing is the whole story, because it decides how much of the good stuff survives. The fat itself — the oleic acid — is nearly identical across grades. What separates extra virgin from cheaper “refined,” “pure,” or “light” olive oils is the polyphenols: the antioxidant compounds that give good oil its peppery bite and carry most of its measurable health effects. Refining strips them out. So when you read olive oil research, almost all of the benefits are attributed specifically to extra virgin oil, and I will use that grade throughout this article.

What is extra virgin olive oil good for?

How extra virgin olive oil works in your body

Better blood fats

Replacing saturated fat with oleic acid lowers LDL and total cholesterol while preserving HDL — the lipid shift behind much of its heart benefit.

Antioxidant defense

Polyphenols such as hydroxytyrosol neutralize free radicals and stop LDL particles from oxidizing — an early, pivotal step in artery plaque.

Calmer inflammation

Oleocanthal inhibits the COX enzymes targeted by ibuprofen, and oleic acid lowers inflammatory markers — a gentle, daily anti-inflammatory effect.

Olive oil benefits, ranked by evidence

Linked to a lower risk of early death

This is olive oil's headline finding. In a Harvard analysis of more than 92,000 U.S. adults followed for 28 years, those with the highest olive oil intake (more than half a tablespoon a day) had 19% lower total and cardiovascular mortality, 17% lower cancer mortality, 29% lower neurodegenerative mortality, and 18% lower respiratory mortality versus those who rarely used it. [2] The benefit was clearest when olive oil replaced butter, margarine, mayonnaise, or dairy fat. Because this is observational, it cannot prove cause — but the size, consistency, and dose-response make it compelling.

Study takeaway: in 92,000+ adults, >7 g of olive oil a day tracked with roughly 19% lower overall mortality, mostly by displacing worse fats.

Protects the heart & lowers major cardiovascular events

This is the rare food-level benefit proven in a randomized controlled trial. In PREDIMED, nearly 7,500 high-risk adults were assigned to a Mediterranean diet supplemented with extra virgin olive oil (a goal of about four tablespoons a day), the same diet with nuts, or a low-fat control. The olive oil group had a ~30% lower risk of heart attack, stroke, and cardiovascular death (hazard ratio 0.69). [1] A separate PREDIMED analysis found the highest extra-virgin-olive-oil consumers had 39% lower cardiovascular disease risk, with risk falling about 10% for every extra 10 g per day. [9]

Study takeaway: a Mediterranean diet with extra virgin olive oil cut major cardiovascular events by ~30% in a randomized trial — the strongest evidence any cooking fat has.

Shields LDL cholesterol from oxidation

Oxidized LDL is what lodges in artery walls, so protecting LDL from oxidation is a real cardiovascular benefit. In the EUROLIVE trial, 200 men consumed olive oils of low, medium, and high polyphenol content; as polyphenols rose, HDL went up and markers of LDL oxidation went down in a dose-dependent way. [6] The evidence is strong enough that European regulators authorized an official health claim: olive oil polyphenols “contribute to the protection of blood lipids from oxidative stress” for oils supplying at least 5 mg of hydroxytyrosol and derivatives per 20 g. [5]

Study takeaway: higher-polyphenol olive oil raised HDL and reduced LDL oxidation dose-dependently — the basis for an authorized EU health claim.

Fights inflammation through oleocanthal

That peppery sting in good olive oil comes from oleocanthal, and it is more than a flavor. A landmark Nature study showed oleocanthal inhibits the same COX-1 and COX-2 enzymes that ibuprofen targets, making it a natural, low-dose anti-inflammatory. [3] Olive oil's main fatty acid, oleic acid, also lowers inflammatory markers such as C-reactive protein. The effect is gentle and cumulative rather than drug-strength — it will not replace a painkiller — but it helps explain why an olive-oil-rich diet calms the chronic, low-grade inflammation behind so much modern disease.

Study takeaway: oleocanthal blocks COX inflammatory enzymes like ibuprofen; the real-world effect is a mild, sustained anti-inflammatory benefit.

Supports the brain & lowers dementia-related death

This is the benefit I am watching most closely. In a 2024 Harvard study of 92,383 adults, consuming at least half a tablespoon (7 g) of olive oil a day was associated with a 28% lower risk of dementia-related death (hazard ratio 0.72), and the link held even after accounting for the APOE ε4 Alzheimer's gene and overall diet quality. [4] Swapping a teaspoon of margarine or mayonnaise for olive oil was tied to 8–14% lower risk. It is observational, so cause is not proven — but olive oil's monounsaturated fat and antioxidants are biologically plausible brain protectors.

Study takeaway: about ½ tbsp of olive oil daily was linked to 28% lower dementia-related death, independent of diet quality and genetics.

Supports healthy blood pressure & blood vessels

Olive-oil-rich diets are consistently associated with lower blood pressure and better endothelial (blood-vessel lining) function, and reviews of monounsaturated fat and olive oil support a favorable effect on vascular health. [7] The likely drivers are polyphenols that boost vessel-relaxing nitric oxide, plus the oil's anti-inflammatory and antioxidant actions. The effect is modest on its own, but meaningful as part of the overall Mediterranean pattern that lowered cardiovascular events in PREDIMED.

Study takeaway: diets rich in olive oil are linked to lower blood pressure and healthier blood vessels, reinforcing its cardiovascular benefit.

May lower the risk of certain cancers & support metabolic health

In a pre-specified PREDIMED analysis, women on a Mediterranean diet with extra virgin olive oil had a markedly lower rate of invasive breast cancer (hazard ratio 0.32) than the low-fat group. [11] I treat this cautiously — only 35 cases occurred, so the estimate is imprecise — but it points in a hopeful direction. On the metabolic side, a meta-analysis links higher olive oil intake to a modestly lower risk of type 2 diabetes, [10] consistent with oleic acid's effects on insulin sensitivity. Olive oil is not a cancer or diabetes treatment; it is a protective ingredient within a healthy pattern.

Study takeaway: early but promising signals for lower breast cancer and type 2 diabetes risk — supportive, not proof, and never a substitute for medical care.

Other potential benefits

10 fascinating facts about olive oil

1. Homer called it “liquid gold.” The ancient Greeks prized olive oil so highly that the poet Homer reputedly named it liquid gold, and for centuries it underpinned the wealth of entire Mediterranean civilizations.
2. It anointed kings and priests. In Scripture, olive oil was the sacred anointing oil poured over kings, priests, and the tabernacle — a symbol of being chosen and set apart by God. [8]
3. Ancient athletes competed for olive oil, not medals. Champions of the Panathenaic Games in Athens were awarded enormous amphorae of sacred olive oil — a small fortune at the time — while Olympic victors were crowned with wreaths of olive leaves.
4. It was fuel, medicine, skincare, and currency — not just food. Olive oil lit the lamps of the ancient world (including the temple menorah), dressed wounds, moisturized skin, perfumed the body, and even served as a unit of trade and taxation.
5. Greeks and Romans used it like soap. Before soap was common, they coated their skin in olive oil and then scraped off the oil, sweat, and grime with a curved metal tool called a strigil.
6. Olive trees are survival machines. Olive trees can live for hundreds — even thousands — of years, regrow from their roots after being cut or burned, and thrive in poor, dry soil where little else survives. Some trees standing today were alive in antiquity.
7. The “burn” in great olive oil may be medicinally meaningful. That peppery catch at the back of your throat is oleocanthal, a polyphenol shown to act on the same inflammation enzymes as ibuprofen — so the sting is a marker of both quality and biological activity. [3]
8. It is a big reason the Mediterranean diet became famous. Olive oil is the defining fat of the Mediterranean diet, the eating pattern most consistently linked in research to longevity and heart health. [20]
9. Freshness matters almost as much as origin. Olive oil is a fresh-pressed juice that fades with time, so a recent harvest date often tells you more about quality than the country printed on the label.
10. Olive oil fraud is ancient — and still with us. Counterfeiting olive oil dates back to Roman times, and modern testing — including a landmark UC Davis study — has found that many bottles labeled “extra virgin” do not meet the standard. [14]

Olive oil nutrition facts

Olive oil's value is not in its vitamin content, which is modest, but in the type of fat and the antioxidant compounds it carries. That is reflected in its Dr. Axe Score: very high for evidence and antioxidant power, lower for raw nutrient density, because it is a concentrated fat rather than a broad source of vitamins and minerals.

Fatty-acid percentages vary by cultivar and origin; oleic acid typically ranges from 55% to 83% of total fat. Refined, “light,” and “pure” olive oils have a similar fat profile but far fewer polyphenols.

The key compounds in olive oil

The monounsaturated fat that defines olive oil. Lowers LDL when it replaces saturated fat, reduces inflammatory markers, and supports insulin sensitivity and cell-membrane health.

Creates the peppery throat sting and inhibits COX-1 and COX-2 enzymes much like ibuprofen, giving fresh extra virgin oil a natural anti-inflammatory action. [3]

One of the most potent dietary antioxidants known. It is the compound named in the EU health claim for protecting blood lipids from oxidative stress. [5]

The signature olive-leaf and olive-fruit antioxidant; contributes bitterness and supports blood-vessel and blood-pressure health while protecting LDL from oxidation.

Tyrosol adds antioxidant capacity and stability; squalene, abundant in olive oil, supports skin and may contribute to its anti-cancer signals.

A fat-soluble antioxidant that protects the oil’s own fatty acids from oxidation and supports skin and immune health in the body.

Olive oil grades: extra virgin vs. virgin vs. refined vs. “light”

All grades have roughly the same 120 calories per tablespoon. The peppery bitterness of a good extra virgin oil is a feature, not a flaw — it signals the polyphenols that carry the benefits.

Can you cook with extra virgin olive oil? The smoke-point myth

Here is the science most people miss. When an oil is heated, the real concern is not the wisp of smoke — it is the formation of oxidation by-products like aldehydes and polar compounds. An oil’s resistance to forming those depends on two things: how much fragile polyunsaturated fat it contains (less is better) and how many protective antioxidants it carries (more is better). Extra virgin olive oil is low in polyunsaturated fat and loaded with polyphenols and vitamin E, so it is remarkably stable. In controlled heating tests comparing common oils, extra virgin olive oil was among the most stable and produced fewer harmful compounds than several seed oils with higher smoke points. [13]

“Extra virgin olive oil has a low smoke point, so heating it is dangerous and wasteful.”

Its smoke point is moderate but above normal cooking, and its high stability means it forms fewer harmful compounds than many higher-smoke-point seed oils. Sauteing, roasting, and shallow frying are all fine.

The one fair trade-off: high heat does degrade some of the delicate polyphenols and flavor. So a practical rule is to cook with a mid-range extra virgin oil and finish dishes with a fresh, peppery bottle drizzled raw — that way you get stability in the pan and maximum polyphenols on the plate.

Olive oil vs. other oils and fats

Refined seed oils are heavily processed and low in antioxidants, and none has anything close to olive oil’s randomized-trial evidence — so I treat them as oils to limit rather than lean on. Make extra virgin olive oil your default, and when you need a neutral oil for very high heat, reach for avocado or refined olive oil instead.

How much olive oil should you use per day?

In PREDIMED, the extra-virgin-olive-oil group aimed for roughly four tablespoons a day and saw about 30% fewer cardiovascular events. [1] In the large U.S. cohorts, the benefits showed up at far lower intakes — as little as 7 grams (about half a tablespoon) a day tracked with meaningfully lower mortality. [2] So there is a wide, forgiving dose range: more polyphenols are better, but you do not need to drink it by the cup.

How to choose the best olive oil (and avoid fakes)

Once you get it home, treat it like a fresh food: keep it tightly capped in a cool, dark cupboard away from the stove, and use it within about six weeks of opening for the best flavor and antioxidant content.

Olive oil for heart health

• Cholesterol: replacing butter and other saturated fats with olive oil lowers LDL and total cholesterol while preserving HDL.
• LDL protection: its polyphenols reduce oxidation of LDL — the step that drives plaque — the basis of an authorized EU health claim. [5]
• Blood vessels & pressure: olive-oil-rich diets support healthier endothelial function and modestly lower blood pressure. [7]
• Real-world risk: in roughly 93,000 U.S. adults, higher olive oil intake tracked with lower coronary heart disease and total cardiovascular disease, mainly by replacing margarine, butter, and mayonnaise. [15] Extra virgin olive oil was also linked to a lower risk of atrial fibrillation in PREDIMED. [18]

Olive oil for the brain

• Mechanism: monounsaturated fat and polyphenols reduce brain inflammation and oxidative stress and support blood flow.
• Diet pattern: olive oil is a cornerstone of the Mediterranean and MIND diets, both linked to slower cognitive decline; in a randomized trial, older adults on a Mediterranean diet with extra virgin olive oil showed better cognitive function than a low-fat control group. [16]
• Stroke: in a study of 7,600 French adults over 65, frequent olive oil use was associated with 41% lower stroke risk. [19]
• Caveat: the dementia findings are observational, so they show association, not proof — but the biology is plausible and consistent.

Olive oil, weight & metabolic health

• Satiety: its fat and flavor promote fullness, which can reduce overeating.
• Blood sugar: using olive oil in place of refined carbs or butter blunts after-meal glucose spikes.
• Portion sense: it is still ~120 calories a tablespoon — use it to replace other fats, not in addition to them.

Olive oil for skin & hair

• Moisture & barrier: squalene and fatty acids help the skin retain water and stay supple.
• Antioxidant defense: vitamin E and polyphenols neutralize free radicals tied to skin aging.
• Use with care: for facial skin prone to acne, patch-test first — olive oil can clog pores in some people.

Olive oil myths vs. facts

You can’t cook with extra virgin olive oil because it has a low smoke point.

Its smoke point is above most home cooking, and its high oxidative stability means it forms fewer harmful compounds than many seed oils when heated. [13]

“Light” olive oil has fewer calories.

“Light” refers only to a milder color and flavor after refining. Every olive oil is about 120 calories per tablespoon — and light oils have far fewer polyphenols.

All olive oils are basically the same.

Grade and freshness dramatically change polyphenol content. Extra virgin keeps the antioxidants tied to the benefits; refined and “pure” oils lose most of them.

Olive oil is fattening, so it’ll make you gain weight.

In trials, a higher-fat Mediterranean diet rich in olive oil did not cause weight gain and supported waist reduction — as long as it replaced other fats.

The peppery burn means the oil has gone bad.

The opposite — the throat sting is oleocanthal, a marker of high polyphenols and freshness. Flat, greasy, or musty oil is the real sign of spoilage.

Side effects & who should be careful

• Calorie density. At ~120 calories a tablespoon, it adds up — use it to replace butter and seed oils, not on top of them.
• Digestive upset. A sudden large amount (such as a big “shot”) can cause loose stools or nausea in some people; build up gradually.
• Olive allergy. True olive or olive-pollen allergy is uncommon but real; avoid if you react to olives.
• Calorie context for weight goals. If you’re managing weight, measure rather than free-pour.
• Quality matters. Rancid or adulterated oil loses its benefits and may irritate — buy fresh, store it well, and use it up.

None of this changes the big picture: for the overwhelming majority of people, making extra virgin olive oil the main fat in the kitchen is one of the simplest, best-supported moves in all of nutrition.

Olive oil FAQ

The bottom line

The bottom line on extra virgin olive oil

Extra virgin olive oil is one of the most evidence-backed foods on the planet. It is the rare cooking fat proven in a randomized trial to lower heart attacks and strokes, and large studies tie it to lower death from heart disease, cancer, neurodegenerative disease, and respiratory illness. Its power comes from monounsaturated oleic acid working alongside polyphenols like oleocanthal and hydroxytyrosol — antioxidants that only the extra virgin grade keeps.

Make it your default fat: cook with it, finish dishes with a fresh peppery bottle, aim for about one-and-a-half to four tablespoons a day, and use it to replace butter and seed oils rather than adding it on top. Buy a recent-harvest oil in dark glass, store it cool and capped, and don’t fear the heat — it’s more stable than nearly anything else in your kitchen. Few changes in nutrition deliver this much benefit for so little effort.

June 17, 2026 — Comprehensive rebuild. Added the Dr. Axe Score, an evidence-graded benefits framework, a smoke-point and oxidative-stability explainer, a grades comparison, a buyer’s guide, and 23 FAQs. Verified all citations against PubMed, EUR-Lex, and USDA FoodData Central.

Review cadence — This article is reviewed at least twice a year and updated when major new trials or meta-analyses are published.

Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

Medically reviewed by the DrAxe.com Medical Review Board on June 17, 2026. Each article is reviewed by a licensed clinician for accuracy and safety.

This content is for educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before making significant dietary changes, especially if you take medication or manage a health condition.

Frequently asked questions

References

1. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts (PREDIMED). N Engl J Med. 2018;378(25):e34. doi:10.1056/NEJMoa1800389 · PMID:29897866
2. Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults. J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041 · PMID:35027106
3. Beauchamp GK, Keast RSJ, Morel D, et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil (oleocanthal). Nature. 2005;437(7055):45-46. doi:10.1038/437045a · PMID:16136122
4. Tessier A-J, Cortese M, Yuan C, et al. Consumption of olive oil and diet quality and risk of dementia-related death. JAMA Netw Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021 · PMID:38713545
5. European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims — olive oil polyphenols and protection of blood lipids from oxidative stress (≥5 mg hydroxytyrosol and derivatives per 20 g). Official Journal of the European Union. 2012;L136:1-40. eur-lex.europa.eu
6. Covas MI, Nyyssönen K, Poulsen HE, et al. The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial (EUROLIVE). Ann Intern Med. 2006;145(5):333-341. doi:10.7326/0003-4819-145-5-200609050-00006 · PMID:16954359
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8. The Holy Bible, King James Version. Genesis 8:11 (the dove returns with an olive leaf); olive and oil references recur throughout Scripture — the Hebrew shemen (oil, which in Scripture denotes olive oil) appears more than 150 times, alongside dozens of references to the olive and olive tree. kingjamesbibleonline.org
9. Guasch-Ferré M, Hu FB, Martínez-González MA, et al. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study. BMC Med. 2014;12:78. doi:10.1186/1741-7015-12-78 · PMID:24886626
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12. U.S. Department of Agriculture, Agricultural Research Service. Oil, olive, extra virgin. FoodData Central. fdc.nal.usda.gov
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14. Frankel EN, Mailer RJ, Wang SC, et al. Evaluation of extra-virgin olive oil sold in California (UC Davis Olive Center report; a majority of imported samples labeled “extra virgin” failed sensory standards). UC Davis Olive Center. 2010-2011. olivecenter.ucdavis.edu
15. Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036 · PMID:32147453
16. Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean diet and age-related cognitive decline: a randomized clinical trial. JAMA Intern Med. 2015;175(7):1094-1103. doi:10.1001/jamainternmed.2015.1668 · PMID:25961184
17. Salas-Salvadó J, Bulló M, Babio N, et al. Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes Care. 2011;34(1):14-19. doi:10.2337/dc10-1288 · PMID:20929998
18. Martínez-González MÁ, Toledo E, Arós F, et al. Extravirgin olive oil consumption reduces risk of atrial fibrillation: the PREDIMED trial. Circulation. 2014;130(1):18-26. doi:10.1161/CIRCULATIONAHA.113.006921 · PMID:24787471
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