Is Olive Oil Good for You? Health Benefits & Drawbacks to Know

Olive oil is extracted from the ripened fruit of the olive tree (Olea europaea). This edible oil varies in color from clear to yellow to golden, depending on the ripeness of the fruit and the manufacturing process.

Most of the world’s olive oil comes from Mediterranean countries (Spain, Italy, Greece, Morocco, Tunisia), but some of it is also produced in South America, Australia, and New Zealand.

Olive oil is commonly used in cooking and food preservation as well as in the textile and pharmaceutical industries. It is a key component of the Mediterranean diet that is widely regarded as a heart-healthy eating plan recommended by nutrition experts and the American Heart Association.

What Does Olive Oil Do For Your Body?

Healthy Monounsaturated Fatty Acids

Olive oil contains mainly monounsaturated fatty acids. Eating monounsaturated fats has several health benefits, including reduced inflammation, lower blood pressure, and decreased levels of low-density lipoprotein (LDL) cholesterol, or the “bad” cholesterol while increasing levels of high-density lipoprotein (HDL) cholesterol, known as the “good” cholesterol.

Notably, high blood pressure and high cholesterol are major risk factors for cardiovascular disease. Reducing these risk factors can lower the risk of heart disease, heart attack, and stroke.

Among all plant-based cooking oils, olive oil has the highest levels of monounsaturated fat, which is the “healthy fat.”

Saturated fats are unhealthy dietary fats found in butter, ghee, lard, coconut oil, and palm oil. Baked goods (cookies, cakes, donuts, pastries, ice cream, confectionery), savory snacks (crackers, some types of popcorn), red meat, and processed meats contain some of the highest percentages of unhealthy animal fats and plant-based fats.

In other words, to reap the benefits of olive oil, you not only need to eat healthy fats like extra virgin olive oil or avocado oil as part of a low-fat diet but also to cut out junk food that contains high amounts of saturated fat.

Antioxidant Properties

Olive oil contains plant-based compounds called polyphenols that are antioxidants. Polyphenols reduce inflammation and have a protective effect against oxidative stress (cellular damage) caused by harmful, unstable molecules in the body called free radicals. Free radicals play a role in many chronic diseases and are also responsible for aging.

In particular, extra virgin olive oil has antioxidant health benefits because it is the least processed and retains more polyphenols during the extraction process.

Anti-Inflammatory Effects

Acute inflammation (redness, swelling) is a natural response in the body to injury or infection. But chronic inflammation is harmful and plays a part in many chronic health conditions, including joint diseases (rheumatoid arthritis), neurodegenerative conditions (Alzheimer’s disease, Parkinson’s disease, multiple sclerosis), and cancer.

Olive oil contains polyphenol compounds such as oleic acid and oleocanthal that have powerful anti-inflammatory properties comparable to the anti-inflammatory drug ibuprofen. Studies have found that dietary intake of these compounds through olive oil consumption can lead to a reduction in inflammatory markers in the blood, such as C-reactive protein (CRP). Regularly consuming olive oil can lower the risk of inflammatory medical conditions.

Learn about more anti-inflammatory foods to eat.

Protection Against Heart Disease

As noted, olive oil consumption can lower blood pressure and LDL cholesterol, which are two major factors linked to an increased risk of heart disease. Studies show that plant-based oils such as olive oil are rich sources of polyphenols, oleic acid, and oleuropein. These compounds have a protective effect against cardiovascular disease (heart disease, heart attack, stroke) by reducing atherosclerosis (hardening of the arteries).

Decreased Cancer Risk

Oxidative stress causes cell damage in the body. It occurs when there are too many free radicals (harmful molecules) and not enough antioxidants to neutralize them. Oxidative stress plays a role in the development of many chronic diseases, including cancer. Antioxidants such as oleocanthal in olive oil can help to counteract oxidative stress.

Consuming olive oil does not offer 100% protection against cancer and is not a magic cure for cancer. However, regular olive oil consumption may lower cancer risk and help your body fight other diseases by providing it with a compound such as oleocanthal.

Weight Loss

Studies suggest that consuming olive oil may prevent weight gain and promote weight loss by improving the taste, smell, and visual appeal of healthy foods such as vegetables. This can lead to increased satiety and reduced hunger and overeating. It is important to note that consuming olive oil can promote weight loss only in an overall caloric deficit.

However, remember that consuming a large quantity of even healthy foods can lead to weight gain. Talk to your doctor or a registered dietitian if you are unsure of how much olive oil you should consume.

Increased Longevity

By lowering your risk of chronic diseases such as heart disease and cancer, olive oil can help you live longer and healthier. Studies have found that people with high olive oil consumption have a 15-20% lower risk of cardiovascular disease and cancer compared to people who don’t consume olive oil regularly.

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Is There a Downside to Olive Oil?

Caloric Density

Extra virgin olive oil contains 120 calories in one teaspoon. Therefore, eating higher amounts of olive oil can contribute to a high-calorie intake.

Misleading Labels and Quality Issues

There are a lot of marketing terms thrown around when it comes to olive oil, such as light, pure, refined, virgin olive oil, and extra virgin olive oil. These can leave you confused about what is real and what is fake. In addition, the quality of olive oil from different manufacturers can vary, including dilution of olive oil with other plant oils, including seed oils and vegetable oils, which cost less.

Price

The price of genuine, high-quality extra virgin olive oil can be prohibitively high compared to other oils used for cooking. In particular, olive oil designed for health benefits is made from olives picked earlier in the harvesting season when the yield is lower, causing it to be more highly-priced. On the other hand, ripe olives that are picked later in the harvesting season when yields are higher tend to have better taste but lower health benefits.

Digestive Issues

Olive oil has mild laxative properties. If you are switching from other edible oils to olive oil, do so slowly so that your digestive system has time to get used to it, especially if you struggle with digestive issues such as irritable bowel syndrome (IBS).

Types of Olive Oils and Their Uses

Extra Virgin Olive Oil

Of the three types of olive oil used in cooking—refined olive oil, virgin olive oil, and extra virgin olive oil (EVOO)—EVOO is the least processed and healthiest version, with the highest percentage of polyphenols. It is made by cold-pressing olives without the use of heat or chemicals. Extra virgin olive oil also has a lower acidity level and a palatable, fruity, peppery flavor.

Virgin Olive Oil

Virgin olive oil is also extracted mechanically but has less stringent quality and flavor standards. It may, therefore, have lower nutrient value and higher acidity levels compared to EVOO.

Refined Olive Oil

Refined olive oil is made by treating virgin olive oil with a range of processes involving heat and chemicals. These processes can strip the oil of its natural, healthy ingredients and taste. However, some people prefer refined olive oil because it is light and does not have a strong flavor or smell.

How to Incorporate Olive Oil into Your Diet

Tips on Choosing the Best Olive Oil

Packaging: Choose an extra virgin olive oil that is packaged in a dark glass bottle or metal tin or shipped in a cardboard box to protect it from light. EVOO is light-sensitive, and its taste and health benefits can deteriorate with light exposure. Low-quality olive oils are commonly packaged in transparent glass or plastic bottles.
Harvest Date: Many olive oil manufacturers sell blended oils made from multiple varieties of olives harvested at different times. A single harvest date on the bottle indicates a high-quality olive oil.
Cultivar: The cultivar or cultivated variety indicates the type of olive used to make the olive oil. Monocultivars (oils made with a single variety of olives) are of the highest quality.

Recommended Daily Intake: Is It Good To Eat Olive Oil Every Day?

Yes, public health and nutrition experts recommend eating 1 to 4 tablespoons of extra virgin olive oil every day as part of a heart-healthy Mediterranean diet. However, a smaller or larger amount may be healthy for you based on your age, sex, body weight, activity level, and calorie needs. Consult a nutritionist or dietician for personalized recommendations.

Cooking Tips

Avoid overheating olive oil above 400°F when you’re using it as a cooking oil.
Olive oil is particularly suited to grilling or broiling compared to other types of edible oils.
Avoid using olive oil in recipes that include ingredients with strong flavors or require cooking at high heat, as this can overpower its delicate flavor.
Marinate raw foods in olive oil to soften them and help them absorb flavors and aromas.
Use olive oil to enhance the flavor of your sauce or salad dressing.
Drizzle olive oil and herbs on your vegetables before roasting to help the flavors infuse while they cook.