The 6 health benefits of olive oil and why it’s smart to include it in your diet

Even though cooking oil is often perceived as unhealthy due to fats and bad cholesterol, experts have discovered numerous olive oil health benefits, particularly when paired with other wholesome foods.

“We know that there are quite a lot of health benefits to extra virgin olive oil, in particular,” said dietician Julia Zumpano, RD, LD., adding that it contains antioxidants and anti-inflammatory properties due to its specific types of fat.

Olive oil is rich in monounsaturated fatty acids (MUFAs), which can increase “good” cholesterol (HDL) and decrease “bad” cholesterol (LDL).

It also has anti-inflammatory and antioxidant compounds that may reduce artery plaque and protect against chronic diseases like cancer, autoimmune diseases, and heart disease.

Different types of olive oil

Olive oil is beneficial, but not all types are the same nutritionally.

They differ in the amounts of good stuff like polyphenols and other antioxidants, which have anti-inflammatory and antioxidant properties, says UC Davis Health.

1. Extra virgin olive oil (EVOO) has the most polyphenols and antioxidants because it’s processed less than other types. More processing removes more of these healthy compounds.

2. Virgin olive oil (VOO) is just a bit more processed than EVOO. It keeps most of the healthy compounds from olives, but not as much as EVOO. VOO also tastes milder.

3. Refined olive oils, those that are “light” or “pure,” types are processed more moderately. This results in a milder flavor and much lower amounts of beneficial compounds.

“All forms of olive oil are good for us,” Zumpano notes, “but extra virgin olive oil isn’t heated or altered by temperature or any chemicals. It’s the closest thing to the pressing of fresh oil.”

Zumpano also stated that extra virgin olive oil offers more benefits than any other oils and is considered the “far superior oil.”

Olive oil recommended intake

Zumpano suggests having 1 to 4 tablespoons of EVOO daily, but what’s best for you depends on factors like your age, gender, weight, activity, and how many calories you need, per Cleveland Clinic.

According to the 2020-2025 Dietary Guidelines for Americans, if you’re following a 2,000-calorie diet, it suggests having around 27 grams, which is a bit less than 2 tablespoons of any type of added oils daily.

Olive oil health benefits

Here’s how olive oil, also known as “liquid gold,” can benefit your health:

1. Healthy fats

Olive oil, rich in monounsaturated fat, offers benefits like reducing inflammation, lowering LDL cholesterol, and decreasing blood pressure.

These advantages are realized when substituting saturated fats with monounsaturated ones.

To benefit from EVOO, replace butter or other oils with it, advises Zumpano. Merely adding it to fried or junk foods won’t suffice.

For optimal health, prioritize EVOO as your primary fat source, followed by nuts.

You may explore the Mediterranean diet for guidance on optimizing your eating habits.

2. Protection against cancer

Oxidative stress can lead to cancer, but antioxidants, like those found in EVOO, can help prevent it.

Studies suggest that compounds in EVOO, such as oleocanthal, may reduce cancer risk by promoting cancer cell death and combating oxidative damage.

While EVOO isn’t a cure for cancer, incorporating it into a balanced diet rich in plant-based foods can contribute to overall health and disease prevention.

3. Tons of antioxidant

EVOO contains over 20 types of polyphenols, acting as antioxidants that protect the heart and reduce inflammation.

Zumpano confirms that EVOO is rich in antioxidants, which are its main benefits.

Antioxidants, like those in EVOO, defend against unstable molecules called free radicals, preventing oxidative stress that can cause aging and chronic disease.

Zumpano added that antioxidants shield your cells from oxidative damage, preserving their health.

4. Anti-inflammatory

Inflammation inside the body can lead to health issues, but antioxidants, like olecanthal found in virgin and extra virgin olive oil, can help.

Oleic acid, another component of olive oil, also fights inflammation.

5. Improves cardiovascular health

Zumpano highlights that olive oil offers heart benefits, such as lowering lipids and blood pressure.

Polyphenols in EVOO guard against atherosclerosis, stroke, and heart diseases, as shown in a 2017 study.

Oleic acid, the main fatty acid in olive oil, reduces bad cholesterol, raises good cholesterol, and lowers heart disease and stroke risks.

Additionally, oleuropein in EVOO lowers blood pressure and shields LDL from oxidation.

6. It prolongs life

Adding extra virgin olive oil to your diet could potentially extend your life, given its numerous health benefits.

A study from 2022 discovered that over 28 years, those who consumed a lot of olive oil had an 8% to 34% lower risk of disease-related death.

Specifically, they were 19% less likely to die from heart disease and 17% less likely to die from cancer compared to those who consumed less olive oil.

Reap olive oil health benefits by adding it to your diet

Here are some easy ways to incorporate olive oil into your diet, replacing other fats and enjoying its benefits:

1. Salad dressing: Make a simple and tasty dressing by mixing olive oil with balsamic vinegar and mustard.

2. Roasted veggies: Drizzle olive oil over your favorite veggies and roast them in the oven for a nutritious side dish.

3. Cooking: Olive oil is great for cooking. Refined olive oils can be used for higher cooking temperatures, while extra virgin olive oil (EVOO) is best for lower temperatures to preserve its flavor and quality. Use EVOO as a finishing touch for added richness.

Here’s how to choose the right products to ensure that you’ll get olive oil health benefits: