Many of the healthiest communities worldwide have something in common – diets rich in olive oil.
The ingredient, especially the extra virgin variety, is full of fatty acids and health-promoting plant compounds called polyphenols that make it a potent anti-inflammatory with long-term benefits. Studies suggest that consuming olive oil may help lower your risk of heart disease, neurodegenerative disease and even premature death, especially when it’s eaten as part of a Mediterranean diet.
Olive oil is one of the “key drivers” of the diet’s health benefits, said Catherine Itsiopoulos, a nutrition researcher at RMIT University in Melbourne, Australia, who studies olive oil. It is the “healthiest type of fat” to use in your diet, she added.
Keeps your heart healthy
Of all the plant-based oils, olive oil has among the highest concentrations of monounsaturated fats and polyphenols. These compounds, particularly one called oleic acid, work to balance cholesterol levels, lower blood pressure and keep the heart healthier over time.
In a large 2018 clinical trial in Spain, people at high risk of cardiovascular disease who followed a Mediterranean diet that was supplemented with extra-virgin olive oil (at least four tablespoons per day) reduced their risk of heart attack, stroke and death from cardiovascular causes by 30%, compared with a group who followed a low-fat diet.
“One single food cannot have the same effect as the whole Mediterranean cuisine,” Itsiopoulos said. “Still, even a few tablespoons of olive oil consumed per day can have a significant cardiovascular benefit.”
Helps reduces inflammation
Along with its polyphenols, olive oil contains other antioxidants like vitamin E and squalene. These all help to reduce inflammation and oxidative stress, both of which can cause cell damage and disease, said Elena M. Yubero-Serrano, a research scientist at the Spanish National Research Council who studies the relationship between food and aging.
Olive oil may also benefit metabolic health by improving blood sugar control and potentially lowering the risk of Type 2 diabetes, Yubero-Serrano said.
The healthy fats and antioxidants in olive oil also help protect the brain and reduce the risk of cognitive decline, said Marta Guasch-Ferre, a nutrition researcher and associate professor at the University of Copenhagen.
Analysing the health data of more than 90,000 United States adults over 28 years, Guasch-Ferre and her team found that those who consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia compared with those who never or rarely consumed olive oil. They also had a significantly lower risk of dying from cardiovascular disease, respiratory disease and cancer.
Much of this research is observational, so it’s difficult to prove cause and effect for a single food. Still, the findings support replacing sources of saturated fats (like butter, mayonnaise or margarine) with olive oil to stave off premature death, Guasch-Ferre said.
Best way to enjoy it
Olive oil is extracted by crushing olives. Doing this at low temperatures produces the highest quality olive oil (extra-virgin). Refined and blended varieties, including regular olive oil, are at least partially extracted using heat, chemicals or mechanical methods.
The more processing, the fewer nutritional benefits, Yubero-Serrano said. Regular olive oil is a good source of healthy fats. But extra virgin is the “gold standard” when it comes to nutrition because of its polyphenols and other antioxidants, she said.
Olive oil can get a bad rap because it’s high in calories — about 120 per tablespoon. But if you eat it in moderation, and in place of less healthy sources of fat like butter, it’s unlikely to sabotage your health goals.
For most people, one to four tablespoons per day is a good target for health and longevity, experts say. – ©2026 The New York Times Company
