Is Extra-Virgin Olive Oil Really a Health Food?

Is Extra-Virgin Olive Oil Really a Health Food?

Extra-virgin olive oil has long held a reputation as a health-promoting food.

With its supposed heart health benefits and anti-inflammatory properties, it’s frequently recommended as a nutritious diet staple. 

In fact, extra-virgin olive oil is a key part of the Mediterranean diet, which the US News & World Report has ranked as the healthiest diet for years (1, 2). 

However, is extra-virgin olive oil truly as beneficial for health as believed? Let’s explore.

Background on EVOO and Health

Extra-virgin olive oil is a main fat source in the Mediterranean diet. Olive trees have long provided an important source of food and nutrients in this region (3).  

Today, olive oil continues to provide helpful plant compounds and daily calories to people practicing this diet pattern, which is rich in fruits, vegetables, whole grains, legumes, nuts with moderate consumption of fish, poultry, and dairy. (4).  

This oil is a rich source of monounsaturated fatty acids (MUFAs). These fats may improve heart health by improving cholesterol and lowering inflammation (5, 23).  

It also contains plant sterols (6). These may help block cholesterol absorption in the gut and lower LDL (the “bad” cholesterol) (7). MUFAs and sterols make up most of this oil. But, smaller parts, like antioxidant polyphenols, might actually be more responsible for its health benefits (1).

Polyphenols may play a role in preventing high blood pressure, strokes, and heart attacks (8). They may also affect how genes are expressed, impacting inflammation and oxidative stress—key factors in cardiovascular diseases (8). 

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