Last reviewed and updated: October 17, 2026
For centuries, virgin olive oil has been touted as one of the healthiest oils on earth. But are these claims true? Is olive oil worth its hefty price tag?
The fats we eat can largely affect the inflammatory pathways in our bodies. They can also affect our cholesterol size and particle number, which can affect heart disease risk.
What’s more, they can influence brain health, joint, skin, tissue health, and more.
It’s important to know what fats you’re eating and what they do in your body.
What is Olive Oil?
Olive oil is a natural oil, most often produced in Mediterranean regions, extracted from olives. Olives are a fruit grown on olive trees.
Olive oil is a “pure” fat. It is composed of about 73% monounsaturated fat, 14% saturated fat, and 11% polyunsaturated fat. The monounsaturated fat is mostly oleic acid, an omega-9 fatty acid, while the small polyunsaturated portion is mostly omega-6 with a little omega-3 (1).
Oleic acid and the other omega-9s make up about 73% of the total fat content. Together with olive oil’s polyphenols, it’s these fats that contribute to the health benefits!
In fact, in Mediterranean populations, where olive oil is most widely consumed, people experience less chronic inflammatory disease states and benefit from nutrigenomic, chemoprotective and anti-atherosclerotic activities of virgin olive oil compounds (2).
Here are the full details of the health benefits of olive oil.
10 Science-Backed Health Benefits of Olive Oil
1. Olive Oil is Highly Anti-Inflammatory and Anti-Bacterial
What’s more, its components also exhibit antibacterial action. Olive oil contains many nutrients that can inhibit or kill harmful bacteria, including H. pylori (5).
2. Olive Oil is Loaded with Antioxidants
3. Olive Oil is Anti-Aging
Aging is a time-dependent and progressive decline in many parts of the body and their physiological function. It can lead to a wide variety of related diseases such as degenerative and neoplastic disorders.
At a cellular level, aging is associated with genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intracellular communication.
But, it’s not all bad news.
Olive oil, and specifically oleic acid, targets all these attributes of aging. In addition, olive oil’s other minor nutrients, like vitamin E and polyphenols, can alter and improve gene expression, pathways, and more (7).
In olive oil-consuming countries, these anti-aging attributes may be the root of less risk of aging-associated diseases, improved health, and increased longevity (8).
4. Olive Oil is Protective Against Heart Disease
Worldwide, heart disease is the most common cause of death (9). Believe it or not, it is less common in Mediterranean countries.
We already know that many of olive oil’s constituents are heart-protective. It reduces inflammation, cholesterol oxidation, and more (10). Additionally, olive oil can lower blood pressure by improving the health of artery walls. In a 2000 study of people with high blood pressure, those who used extra virgin olive oil were able to cut their daily blood pressure medication dose by about 48% (11).
Another more recent review examined the effect of EVOO supplementation in healthy subjects and in individuals at cardiovascular risk. This review found that olive oil was anti-inflammatory, antioxidant and vasodilatory beneficial, leading to less atherosclerotic burden and disease (12).
5. Olive Oil Reduces the Risk of Strokes
When blood flow to the brain is disturbed or inhibited, either by a clot blocking an artery or by bleeding from a ruptured artery, it’s called a stroke.
After heart disease, stroke is the second leading cause of death worldwide (13).
But, olive oil can help.
A 2014 meta-analysis found that those who consumed olive oil were at significantly lower risk of stroke than those who did not (14).
6. Olive Oil is Good for the Brain and May Fight Alzheimer’s Disease
Many fats are good for your brain. Olive oil is no exception.
First, olive oil may help remove the plaques associated with Alzheimer’s disease. These are called beta-amyloid plaques (15).
Next, the 2013 PREDIMED-NAVARRA trial of 522 older adults found that a Mediterranean diet enriched with extra virgin olive oil improved cognition compared with a low-fat diet (16).
7. Olive Oil Does Not Cause Weight Gain
One fear many people have with adding extra olive oil is weight gain.
However, the Mediterranean diet and olive oil, have been shown to improve body composition.
Studies have shown no weight gain even with increased olive oil consumption (17), increased antioxidants in the blood, and even weight loss.
8. Olive Oil May Protect Against Type 2 Diabetes
Type 2 diabetes can be reduced with olive oil.
Like many healthy fats, olive oil is beneficial to blood sugars, decreasing blood glucose compared to carbohydrates and even improving insulin sensitivity.
In the PREDIMED-Reus trial of 418 people ages 55 to 80, those who followed a Mediterranean diet supplemented with extra virgin olive oil or nuts had a 52% lower incidence of type 2 diabetes than those on a low-fat control diet (18).
9. Olive Oil Contains Anti-Cancer Components
Olive oil does even more.
Like other diseases, cancer occurs at a lower rate in people in Mediterranean countries (19).
As discussed above, the antioxidants in olive oil reduce the oxidation of plaques and free radicals. Free radicals are likely part of the progression of cancer.
Lab studies show that olive oil can fight cancer cells themselves and by altering gene expression (20).
10. Olive Oil as Therapy for Rheumatoid Arthritis
Rheumatoid arthritis is another inflammatory disease and is an autoimmune disease characterized by joint pain and deformity.
Olive oil can help yet again. In studies, olive oil supplements reduce inflammatory markers and oxidative stress in those with rheumatoid arthritis. It works even better when combined with fish oil. Beyond inflammation numbers, the combo significantly improves handgrip strength, joint pain and morning stiffness in studies (21).
Watch: Dr. Colbert on High-Phenolic Olive Oil and Blood Pressure
In this episode, Mary and I explain how a healthy keto or Mediterranean diet helps lower blood pressure, why I pour 4 to 5 tablespoons of olive oil on my salad every day, and why high-phenolic olive oil is the most important food in my own daily routine.
Bottom Line
Don’t be fooled into thinking olive oil is just an old health fad. Its benefits have been touted for decades, and the research shows it is as useful as ever for health. The health benefits extend from your brain to your heart to all your cells. Add it without cooking for the most benefit, over meats, vegetables, or even as an olive oil shot each day.
The best olive oil available is grown in Greece. This is because Greek olive oil is high in antioxidant polyphenols which scavenge free-radicals and prevent oxidation of the delicate monounsaturated fatty acids found in olive oil. You want to always look for 100% organic cold-pressed extra virgin olive oil for maximum freshness.
Frequently Asked Questions
What is the healthiest type of olive oil?
Extra virgin olive oil is the least processed and keeps the most polyphenols, the protective plant compounds behind many of its benefits. Look for cold-pressed oil in a dark glass bottle with a recent harvest date. High-polyphenol (high-phenolic) oils, often from Greece, contain even more of these compounds.
What does high-phenolic olive oil mean?
It is extra virgin olive oil that has been tested and found to contain higher than usual levels of polyphenols such as oleocanthal and hydroxytyrosol. Oleocanthal is the compound that causes the peppery sting in the back of your throat, and researchers have found it has anti-inflammatory activity similar to ibuprofen.
How much olive oil should I have each day?
In the PREDIMED trial, the olive oil group was asked to use at least 4 tablespoons of extra virgin olive oil a day as part of a Mediterranean diet. I personally use 4 to 5 tablespoons a day, mostly on salads and vegetables. Each tablespoon has about 120 calories, so use it in place of other fats rather than on top of them.
Is it safe to cook with extra virgin olive oil?
Yes. Extra virgin olive oil holds up well to moderate-heat cooking because its antioxidants help protect it from breaking down. For the most polyphenols, though, use it raw, drizzled over vegetables, salads, eggs, or meats after cooking.
Does olive oil lower blood pressure?
It may help. In a 2000 study of people with high blood pressure, those who used extra virgin olive oil were able to lower their daily blood pressure medication dose by about 48%. Never change your medication on your own, though: talk with your doctor first.
Will olive oil make me gain weight?
Olive oil is calorie dense, but research on Mediterranean diets rich in olive oil has not shown weight gain when it replaces other fats. The key is swapping it in for less healthy fats like seed oils and margarine, not simply adding more calories.
References
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018.
- Ferrara LA, et al. Olive oil and reduced need for antihypertensive medications. Arch Intern Med. 2000.
- Salas-Salvadó J, 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.
- Martínez-Lapiscina EH, et al. Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomised trial. J Neurol Neurosurg Psychiatry. 2013.
- Beauchamp GK, et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005.
- Berbert AA, et al. Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition. 2005.
- U.S. Department of Agriculture. FoodData Central: Oil, olive, salad or cooking.
This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
Related: Heart Health
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