The proven benefits of olive oil include:
Healthy fats
Antioxidants
Anti-inflammatory
Stroke prevention
Heart disease
Weight management
Alzheimer's disease
Type 2 diabetes
Anti-cancer
Rheumatoid arthritis
Antibacterial
Anti-aging
Experts agree that extra virgin olive oil (EVOO) — especially EVOO rich in polyphenols — is good for you. Here are some of the health benefits of olive oil that are supported by scientific research.
Two important notes up front:
A. Where we refer to EVOO or olive oil below, we always mean high-quality olive oil. Many olive oils at wholesale and supermarkets do not meet the requirements of high-quality extra virgin olive oil.
B. Keep in mind that EVOO contributes to a healthy lifestyle, but cannot compensate for an unhealthy lifestyle. Nor can it replace medications prescribed by doctors.
1. Olive Oil is Rich in Healthy Monounsaturated Fats
Olive oil is the natural oil extracted from olives, the fruit of the olive tree. About 14% of the oil is saturated fat, while almost 10% is polyunsaturated, such as omega-6 and omega-3 fatty acids. However, the predominant fatty acid in olive oil is oleic acid, a monounsaturated fat that makes up 77% of the total oil content.
For many years, we have known that olive oil reduces inflammation and oxidative stress and may even have beneficial effects on genes linked to cancer.
Monounsaturated fats are also quite resistant to high temperatures, making extra virgin olive oil a healthy choice for cooking.
2. Olive Oil Contains High Amounts of Antioxidants
A tablespoon of extra virgin olive oil contains 13% of the daily value for vitamin E and 7% of the daily intake for vitamin K. But olive oil is also packed with powerful antioxidants that are biologically active. EVOO contains oleocanthal (which gives the aftertaste a spicy note) and oleuropein (which gives the taste a bitter taste). These are the two main polyphenols (also called “Vitamin P”) that olive oil contains. Polyphenols can help reduce your risk of chronic diseases that affect your cardiovascular and central nervous systems.
Antioxidants and polyphenols also fight inflammation and help protect blood cholesterol from oxidation — two benefits that can lower your risk of heart disease.
3. Olive Oil Has Strong Anti-Inflammatory Properties
Inflammation is an immune system response. In most cases, inflammation helps the body recover from infections and other problems. But sometimes, inflammation takes on a life of its own. We call this chronic inflammation, and if left untreated, it can lead to diseases such as cancer, heart disease, intestinal problems, type 2 diabetes, Alzheimer’s, arthritis, and obesity. Extra virgin olive oil can help reduce inflammation, which may be one of the main reasons for its health benefits.
Antioxidants mediate the main anti-inflammatory effects. One of them is oleocanthal, a polyphenol (also known as vitamin P) that has been shown to work similarly to ibuprofen, a nonsteroidal anti-inflammatory drug.
Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of certain inflammatory markers, such as C-reactive protein (CRP).
4. Olive Oil May Help Prevent Strokes
A stroke is caused by a disruption of blood flow to your brain, either from a blood clot or a hemorrhage. According to the CDC, it is the second most common cause of death in the U.S. and a leading cause of death and disability elsewhere. The relationship between olive oil and stroke risk has been studied extensively. For example, a 2014 review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
5. Olive Oil Protects Against Heart Disease
Heart disease is the most common cause of death in the world, according to the WHO. Observational studies conducted several decades ago showed that heart disease was less common in Mediterranean countries. This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce the risk of heart disease. Extra virgin olive oil is one of the key ingredients in this diet.
Olive oil also lowers blood pressure, which is one of the strongest risk factors for heart disease and premature death. If you have heart disease, a family history of heart disease, or another risk factor, you may want to consider adding extra virgin olive oil to your diet.
6. Olive Oil Is Not Associated with Weight Gain and Obesity
Eating excessive amounts of calories can lead to weight gain, and fats are high in calories. However, numerous studies have linked the Mediterranean diet, rich in olive oil, to beneficial effects on body weight. A 2018 review also found that diets high in olive oil promoted weight loss more than diets low in olive oil. However, it is important to note that eating excessive amounts of any food can lead to weight gain, and olive oil is no exception.
7. Olive Oil May Fight Alzheimer's
Alzheimer's is one of the most common neurodegenerative diseases in the world. One of its main hallmarks is the buildup of beta-amyloid plaques in your brain cells, which can lead to a decline in cognition and memory loss. A 2024 review found that olive oil may reduce the risk of developing Alzheimer's and cognitive impairment. It can do this by reducing beta-amyloid plaques, neuroinflammation, and oxidative stress.
There is also research showing that daily consumption of olive oil improves cognitive function and prevents dementia.
8. Olive oil may reduce the risk of type 2 diabetes
Olive oil may help protect against type 2 diabetes. A 2019 study found that people with prediabetes who consumed 55 ml of olive oil enriched with oleanolic acid every day were 55% less likely to develop diabetes than participants in the control group. A 2017 meta-analysis also found that olive oil supplements significantly helped lower blood sugar and fasting plasma glucose in people with type 2 diabetes.
9. The antioxidants in olive oil have anti-cancer properties
According to the WHO, cancer is one of the leading causes of death in the world. People in Mediterranean countries have a lower risk of certain types of cancer. Experts believe that the Mediterranean diet, which includes olive oil, may be the reason. A large 2022 meta-analysis found that people who consumed the most olive oil were 31% less likely to develop cancer. This may be due to the antioxidants in olive oil, which can help reduce oxidative damage from free radicals, a leading cause of cancer.
10. Olive Oil May Help Treat Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. While the exact cause is not well understood, it involves your immune system mistakenly attacking healthy cells. A 2023 study found that olive oil was linked to lower inflammatory markers and disease severity in people with rheumatoid arthritis, especially with more severe disease activity. The researchers also found that olive oil helped lower CRP levels, which may play a role in inflammation and disease progression.
11. Olive Oil Has Antibacterial Properties
Olive oil contains compounds that can inhibit or kill harmful bacteria. One of these is Helicobacter pylori (H. pylori), a bacteria that lives in your stomach and can cause stomach ulcers and stomach cancer. A 2022 animal study found that extra virgin olive oil may help fight certain strains of this bacteria. That said, more human research is needed to support olive oil’s role in fighting bacteria and infections. There are other, better-studied ways to treat H. pylori.
12. Anti-aging
Aging is caused by the fraying of the ends (“telomeres”) of the two strings of chromosomes in each cell. This process begins after puberty. Research shows that the polyphenols in olive oil can slow and even reverse this process.
13. UV damage
Sunlight is essential for humans, but it also leads to DNA and cell damage. The polyphenols in olive oil appear to address this damage.