The Top 8 Health Benefits Of Olive Oil + How It Compares To Other Oils

When it comes to healthy fats, olive oil is a near-unanimous favorite. Not only is it delicious and versatile, but it’s linked to some pretty impressive health perks. And, unlike most hyped-up foods, olive oil’s benefits are backed by decades of scientific research.

Olive oil is a type of fat derived from olives. There are many types of olive oil1, but they’re all made through a process that involves washing, crushing, milling, and pitting olives in order to obtain their oil. 

The finished product contains a mix of compounds including fatty acids, polyphenols, and vitamin E, all of which function to promote health.

Olive oil contains anti-inflammatory and antioxidant compounds like polyphenols, which help protect against atherosclerosis—the buildup of plaque in the arteries.

Olive oil compounds help reduce oxidative stress, improve blood vessel function, and decrease the production of inflammatory molecules like adhesion molecules2, which play a key role in the development and progression of atherosclerosis.

In addition to protecting against plaque buildup in the arteries, diets rich in olive oil have been shown to boost protective HDL cholesterol4 and lower high blood pressure5. This is why olive oil intake has been linked to a lower risk of heart disease.

A 2021 study6 published in The Journal of the American College of Cardiology found that US adults who consumed greater than 7 grams of a ½ tablespoon of olive oil per day had 14% lower risk of heart disease compared to people who didn’t eat olive oil. 

Olive oil contains an array of compounds that help regulate inflammation in the body, including the polyphenols hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac).

These compounds work7 by inhibiting inflammatory signaling pathways and reducing the upregulation of inflammatory enzymes like cyclooxygenase-2 (COX-2) and Inducible nitric oxide synthase (iNOS).

Maintaining a healthy balance of bacteria in your digestive tract is essential for health. Studies show9 that consuming olive oil may help reduce disease-causing bacteria, stimulate the growth of protective bacteria, and increase the production of short-chain fatty acids (SCFAs).

SCFAs10 are a byproduct of the bacterial fermentation of fiber. SCFAs fuel intestinal cells, strengthen the gut lining, and protect against inflammation.

The anti-inflammatory and antioxidant properties of olive oil make it an excellent choice for those with type 2 diabetes. Olive oil-rich diets have been shown to reduce the risk of type 2 diabetes and olive oil supplementation may help improve certain health parameters in people with type 2 diabetes.

A 2022 study14 published in Nutrients found that people with mild cognitive impairment who were supplemented with 30 mL of extra virgin olive oil (EVOO) per day for 6 months experienced significant improvements in behavioral and clinical dementia rating (CDR) scores. The researchers also discovered that the EVOO helped enhance the function of the blood-brain barrier (BBB), a barrier between the blood vessels of the brain and the brain tissue that prevents harmful substances from reaching the brain.

Vitamin E is a fat-soluble nutrient that functions as an antioxidant in the body, protecting cells against oxidative damage. It also plays important roles in immune function and cellular communication.

Unfortunately, most people’s diets are too low in this essential nutrient. In fact, study findings suggest17 that around 90% of men and 96% of women in the US have insufficient intake of vitamin E.

In addition to its culinary uses, olive oil may provide benefits when applied to the skin or hair. In fact, olive oil is used as a natural skin and hair care treatment in many cultures. 

A 2022 article20 published in the International Journal of Trichology suggests that olive oil could help nourish hair by providing protection from the sun, moisturizing the hair cuticle, and soothing the scalp.

Vegetable oils like canola oil and soybean oil are lower in monounsaturated fats and higher in polyunsaturated fats26 like linoleic acid than olive oil. They also have a higher smoke point.

Olive oil is completely safe to use every day. In fact, studies show that people who regularly consume olive oil have a lower risk27 of health conditions like heart disease and obesity. Olive oil works well as a cooking oil and can also be drizzled on everything from salads to ice cream. 

Some people even take olive oil by the tablespoon as a supplement in the morning on an empty stomach. There’s no evidence that supplementing with olive oil is any better than simply using it in meals and snacks, but if you prefer that method, go for it.

No matter how you choose to consume olive oil, just make sure you’re choosing a high-quality product.

Whitney Crouch, RD, CLT prefers using EVOO in her kitchen. “ I always look for organic, cold-pressed extra virgin olive oils,” Crouch tells mindbodygreen.

She’s also a fan of flavored olive oils. “My go-to, everyday olive oil is my mild flavored, cold-pressed version, but I also dabble in Meyer lemon, basil, and blood orange-infused varieties as a finishing oil—they can really make dishes pop!,” Crouch tells mindbodygreen.

There are plenty of other ways to use olive oil in your home, so don’t be afraid to experiment. Just keep in mind that olive oil, especially EVOO, is best suited for low to moderate-heat cooking and shouldn’t be used for high-heat cooking methods like frying. 

Some EVOOs are made specifically for finishing dishes and have a more intense flavor than those suited for cooking. 

In terms of storing your olive oil, it’s best to keep your oil in a cool, dark place like a pantry. Heat and sunlight28 can cause the oil to degrade and can lead to unpleasant changes in its taste and aroma. 

Olive oil isn’t associated with many negative side effects. Just keep in mind that olive oil is a fat, so it’s high in calories. Although this doesn’t make it “bad," consuming too much of any food—including oils—could lead to weight gain. 

Also, it is possible to be allergic to olives and olive oil29, so people with a known olive allergy should avoid olive products. 

Consult with a doctor before significantly increasing your olive oil intake as it can cause upset stomach or diarrhea in some cases.

“Knowing how to purchase high-quality olive oil actually takes some level of knowledge due to the higher rates of adulterated or rancid oils on the market,” says Crouch.

In order to increase your chances of scoring a high-quality olive oil, there are a few things you should keep in mind. 

First, decide which type of oil you’d like to purchase. Remember that EVOO is considered the healthiest and highest quality olive oil. It has a distinctive flavor and aroma and contains the highest levels of beneficial polyphenol antioxidants30. Unfiltered EVOO contains more polyphenols than filtered EVOO, but it’s more prone to oxidation, which means it has a shorter shelf life. 

Refined olive oils and products labeled “olive oil” are lower30 in vitamin E and other antioxidants due to the refinement process, but they have a higher smoke point than virgin olive oils. 

Heat, oxygen, and light exposure can degrade the oil, so it’s best to choose olive oils in dark green28 or opaque glass containers.

Another tip is to look for a harvest date on the bottle. "You'll find that most bottles don't specify," Armando Manni, olive oil producer and founder of Manni Oil, previously told mindbodygreen. Choosing an oil with a harvest or production date lets you know how long the oil has been sitting on the shelf.

Manni also suggests looking for oil with an organic seal and the DOP or PGI designation: DOP stands for Denominazione di Origine Protetta (Protected Designation of Origin), while PIG stands for Protected Geographical Indication. “The DOP designation ensures that products are locally grown and packaged. It's a guarantee that the food was made by local farmers and artisans, using traditional methods," shares Manni. "Both designations provide quality assurance and indicate where the oil is coming from."

Crouch recommends purchasing single-origin olive oils, and, if purchasing olive oil from California, to look for the California Olive Oil Council (COOC) Seal. Oils with the COOC Seal have passed strict quality assurance testing and are 100% California grown.

Olive oil is one of the healthiest fats you can eat. High-quality olive oil, like EVOO, is rich in protective compounds like vitamin E and polyphenol antioxidants, which benefit health in several ways. 

Studies show that diets rich in olive oil may help protect against health conditions like heart disease and diabetes. Plus, olive oil can be used in a number of ways in the kitchen.

While olive oil is a healthy choice, it’s important to pick high-quality olive oil products to get the most nutritional bang for your buck.