Extra virgin olive oil has long been spread as a food promoting health.
With its alleged advantages for cardiac health and anti-inflammatory properties, it is often recommended as a nutritious basic food.
In fact, extra virgin olive oil is a key element of the Mediterranean diet that the US News & World ratio has classified the healthiest diet for years (1,, 2).
However, is extra virgin olive oil really as beneficial for health as we thought? Let’s explore.
Context on Evoo and Health
Extra virgin olive oil is a main source of fat in the Mediterranean diet. Oliviers have long provided an important source of food and nutrients in this region (3).
Today, olive oil continues to provide useful plant compounds and daily calories to people practicing this diet, which is rich in fruits, vegetables, whole grains, legumes, nuts with moderate consumption of fish, poultry and dairy products. (4).
This oil is a rich source of monounsaturated fatty acids (MUFAS). These fats can improve heart health by improving cholesterol and lowering inflammation (5,, 23).
It also contains plant sterols (6). These can help block the absorption of cholesterol in the intestine and lower LDL (“bad” cholesterol) (7). Mufas and sterols make up most of this oil. But, smaller parts, such as antioxidant polyphenols, could actually be more responsible for its health benefits (1).
Polyphenols can play a role in prevention of high blood pressure, brain vascular accidents and heart attacks (8). They can also affect the way genes are expressed, which has an impact on inflammation and oxidative stress – key factors in cardiovascular diseases (8).
Thus, regularly consume extra virgin olive oil, in particular in the context of a Mediterranean style diet (1), was associated with:
- Health health: It can support heart health by improving the functions of blood vessels, increasing good cholesterol, lowering bad cholesterol and reducing inflammation. It can also help prevent blood clots by preventing the plates from staying together.
- Reduce blood pressure: Polyphenols in extra virgin olive oil can lower blood pressure. They could do so by relaxing the blood vessels and affecting the genes of blood pressure.
- Reduced inflammation: This oil reduces inflammation. It does so by decreasing the proteins and chemicals that cause it.
- Metabolic health: Its polyphenols can improve the metabolism of carbohydrates. This can reduce the risk of type 2 diabetes and help with weight and cholesterol.
- Brain health: Polyphenols in extra virgin olive oil can reduce the risk of Alzheimer by reducing oxidative stress and supporting brain function.
- Intestinal health: Polyphenols in extra virgin olive oil can improve intestinal health. They can change the intestinal microbiota, stimulate intestinal immunity and increase good bacteria. Its compounds also have antimicrobial properties that can help fight bacteria and harmful viruses.
- Cancer prevention: Extra virgin olive oil can reduce the risk of cancer. Its polyphenols can affect cancer genes, providing protective effects.
What research says
Cardiovascular health benefits
Extra virgin olive oil can help prevent and manage various conditions. However, many research has focused on its potential advantages for heart health.
A key study, the 2018 planned trial tested more than 7,000 people at high risk of heart problems (9).
He saw that a Mediterranean diet with olive oil or extra virgin nuts have caused fewer heart problems, such as heart attacks and features, a low -fat diet (9).
Surprisingly, in the planned test, extra virgin olive oil seemed to have little or no effect on LDL levels (9). “Although some specific studies can get into conflict, I generally think that there is good research to support the reduction in LDLs of olive oil,” explains Myfitnesspal Dietitian Katherine Basbaum (17).
But, above all, this can help prevent LDL from undergoing a bad chemical process called oxidation (10).
The oxidation of LDL is a key contributor to the accumulation of plaque in the arteries (atherosclerosis), a major cardiovascular health factor (10).
A 2022 review also highlighted the key role of extra virgin olive oil in the Mediterranean diet and heart health. Its healthy fats and polyphenol antioxidants can help meet the daily needs of essential fatty acids and antioxidants (1). These are important for cardiovascular well-being (1).
However, Some research suggests that the consumption of more virgin olive oil is not always better.
In 2024, a lawsuit in the Journal of the American Heart Association High tested (4 tablespoons / day) compared to an consumption of low virgin olive oil (1 tablespoon / day) in an entire plant diet based on plants. He examined the effects of the regime’s heart health (11).
The two diets improved heart health compared to what people usually ate. However, the diet with less olive oil seemed better to reduce bad cholesterol (LDL), even if the difference was minor (11).
Based on their results, the researchers said that The advantages of a Mediterranean diet may not come from olive oil. (11). But the study has limits, so more research is necessary.
In the low olive diet, most fats come from Whole Foods. These included lawyers, nuts, seeds and olives. This meant that the diet had more fibers and unprocessed plant chemicals (11).
These “intact” nutrients of whole foods could help reduce LDL cholesterol more effectively, but olive oil always seems to support heart health (11).
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Evoo’s role in a balanced diet
It is essential to understand how extra virgin olive oil is part of your diet to maximize its potential health benefits.
Look for “extra virgin” olive oil, which is less transformed and contains more antioxidants than ordinary olive oil (12).
For social benefits, people generally add 1 to 4 tablespoons of extra virgin olive oil not cooked to their food daily. It is considered safe, effective and well tolerated by most adults (1).
But olive oil is rich in calories. Eating more calories than your body needs daily can contribute to unwanted weight gain.
SO, Most people may want to limit their consumption to 1 to 2 tablespoons per dayUnless a health professional advises the opposite.
In addition, although it probably helps, extra virgin olive oil is not the only reason for the health benefits of the Mediterranean diet. As mentioned, whole foods provide dietary fibers and other nutrients that are not found in olive oil.
It is therefore important to consider your quality and your global food balance when you add extra virgin olive oil to your daily routine.
Exchange ultra-transformed fats for healthy fats
A current recommendation is to limit saturated fats in your diet, by exchanging healthy fat sources such as extra virgin olive oil.
Health organizations always say limiting saturated fats in your diet. But research begins to show a more nuanced point of view, and official directives could soon change (13,, 18). The effect of saturated fats on heart health could depend more on the quality of your diet and specific sources of these fats. (13).
The fact is that all saturated fat sources are not intrinsically unhealthy. For example, eggs and unrefined coconut oil are little -processed saturated fat sources that are rich in nutrients and can offer health benefits (14,, 15).
The saturated fats of processed foods can be worse than those of whole foods because they are refined and are often delivered with unhealthy ingredients (19). These include high quantities of added sugar, salt and other food additives (19,, 20).
On the other hand, unsaturated fats are generally considered to be healthier. But treatment and heating can damage them, creating harmful compounds (21,, 22). Refined seeds and plants, often found in processed and fried foods, are leading examples (21,, 22).
Thus, instead of focusing solely on reducing saturated fat intake, replacing fat from processed and fried food by those of Whole Foods could be more beneficial (13).
It is also important not to replace saturated fats in your diet with refined carbohydrates, such as flour -based foods, as it may be worse for heart health (13).
In the end, although the debate on saturated fat continues, whole food fats probably pose different health risks that fat in ultra-tail and fried foods (16), such as:
- Transformed meats
- Chicken chips and fries
- Chips, crackers and pastries purchased in store
So, consider replacing them with high quality fat sources, including cold oils and whole foods to be compared to cold like:
- extra virgin olive oil
- Nut
- Seeds
- Lawyers
- Fatty fish
The bottom line
Extra virgin olive oil is rich in healthy fats and antioxidants.
He benefits health, especially when he is part of a balanced diet and replaces unhealthy fats, like those of ultra-treated food.
But, moderation remains important. Eating a lot of olive oil does not seem to offer additional advantages and could contribute to the excess calories.
Additional research is necessary, in particular on specific results for health. But consuming extra virgin olive oil as part of a diet rich in plants, such as the Mediterranean diet, is a wise choice for health and prevention of diseases.
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