Is Olive Oil Good for You? Benefits, Nutrition & Recipes

Olive oil is one of the most common cooking oils worldwide. It is cherished for its rich flavor and impressive health benefits. Made by harvesting olives, crushing them into a paste, and then pressing the paste to extract the oil, this golden liquid offers a rich, velvety taste that can elevate a wide variety of dishes. It also offers a surprising boost of antioxidants and plant compounds that may support overall health in various ways. 

Many cultures include olive oil in their diets every day, and data has shown that many people of these cultures reap impressive benefits thanks to the simple addition. If you’re considering adding olive oil to your daily routine (and we can’t blame you since it’s so delish!), you may experience some noteworthy benefits. And this article will help you understand all about them. 

Health Benefits of Olive Oil

Here are some health benefits you’ll gain when adding olive oil to your balanced and healthy diet. 

May Protect Your Heart

One notable health benefit of olive oil is its high content of monounsaturated fats, particularly oleic acid, which have been linked to a decreased risk of cardiovascular diseases. These healthy fats help reduce inflammation and may positively influence blood cholesterol levels, supporting your heart health.

The PREDIMED (Prevención con Dieta Mediterránea) study was a landmark clinical trial highlighting the health benefits of the Mediterranean diet, focusing on heart health. Conducted in Spain, the study examined the effects of a Mediterranean diet enriched with either extra-virgin olive oil or nuts on individuals at high cardiovascular risk. The results demonstrated a significant reduction in the incidence of major cardiovascular events, including heart attack and stroke, among participants who consumed a diet that contained extra-virgin olive oil. Note that the results also suggested a positive effect when people included nuts in their diet. While the PREDIMED diet is an older study from 2018, it remains a landmark study worth mentioning.

Other data suggests a similar link between following the Mediterranean diet, which features olive oil, and heart health benefits. One specific study showed it may help decrease the progression of atherosclerosis, the buildup of fats and other substances in your artery walls, blocking appropriate blood flow.

May Support Your Bone Health

Consuming olive oil may positively impact your bone health. Olive oil contains polyphenols—antioxidant compounds that research has found may promote bone formation and reduce the risk of bone loss. These effects are particularly beneficial for someone with a risk of osteoporosis, a condition characterized by fragile and brittle bones.

May Reduce Inflammation in Your Body

Inflammation is a natural response of your body when something is going wrong. However, low-grade, long-term inflammation, known as chronic inflammation, increases the risk of diseases such as heart disease, type 2 diabetes, allergies and some types of cancer, to name a few. Research has shown that different components of olive oil—oleocanthal, oleacein, oleic acid and oleuropein—may help tame inflammation by reducing levels of different inflammatory markers synch as C-reactive protein and interleukin-6.

May Decrease Your Risk of Cognitive Decline 

As a source of monounsaturated fats and antioxidants like vitamin E and polyphenols, olive oil may help reduce inflammation and oxidative stress, which are linked to neurodegenerative diseases. Research has found that olive oil may be associated with cognitive benefits and a decreased risk of Alzheimer’s Disease and related dementias. 

Additionally, olive oil may reduce the risk of fatal dementia. One study, where researchers examined data from over 90,000 Americans, found that those who consumed more than half a tablespoon of olive oil each day had a 28% lower risk of dying from dementia compared to those who never or rarely consumed olive oil. The research also suggested that substituting one teaspoon of margarine or mayonnaise with olive oil daily was linked to an 8-14% reduction in the risk of dying from dementia.

May Protect You Against Osteoarthritis

“Olive oil may help to protect the lubrication of joints and protect against osteoarthritis due to its anti-inflammatory properties that include monounsaturated fats (the form of oleic acid) and antioxidants including tocopherols and phenolic compounds,” shares Mandy Enright, M.S., RDN, RYT, a dietitian and worksite wellness specialist. “These properties may also lead to a decrease in CRP, a key marker of inflammation,” she adds. 

Enright notes that most of the studies that have looked at the role of olive oil in joint health are studies that have been conducted in mice and rats, so we need more high-quality studies to confirm this link.

Might Less Your Cancer Risk

Olive oil’s phytochemicals might help reduce the formation of cancerous tumors. According to a review, high consumption of olive oil may reduce the risk of cancer by up to 31%. Research has found the most significant protective effects for breast, overall gastrointestinal, upper aerodigestive and urinary tract cancer. Additionally, other studies have attributed these anti-cancer effects to the component oleacein, among other bioactive compounds. These exciting advancements in cancer research are ones to watch, especially when they point to food as medicine.

Nutrition Facts

Here are the nutrients you will find in 1 tablespoon (13.5 grams) of olive oil:

Olive oil is a source of monounsaturated fats, which are known to support heart health by reducing “bad” cholesterol levels. Olive oil is also a good source of vitamin K, an essential nutrient for bone health and proper blood clotting, and of vitamin E, which has antioxidant properties, helping reduce oxidative stress.

Olive oil contains “plant compounds [that] include oleic acid, palmitic acid, linoleic acid, and steric acid,” says Enright. “There are also phenolic compounds that include phytosterols, tocopherols, lignans and flavonoids. Enright adds that polyphenol content depends on several factors, including olive ripeness—less ripe means higher polyphenol content—extraction process and storing/packaging methods.

How to Store Olive Oil

“Olive oil is a fresh juice and is sensitive to oxygen, heat and light.  Therefore, the storage and handling of the oil, from the time of harvest to the kitchen table, is critical to maintaining its quality and freshness,” shares Aishwarya Iyer, founder & CEO of Brightland, a brand that produces high-quality olive oil and vinegar. When exposed to light, the chemical structure of olive oil may begin to break down, leading to oxidation.

Enright adds that olive oil should be stored in a cool, dry place away from light and heat. Because of this, she advises never leaving olive oil near a window or directly next to a stove. She also recommends never leaving olive oil uncovered for long periods. Exposing olive oil to air can also lead to oxidation. When olive oil comes into contact with oxygen, it undergoes a chemical reaction known as lipid oxidation, which degrades the oil and results in rancidity.15 “You should also be mindful if you have been keeping a half-empty bottle of olive oil around for a long time as the build-up of oxygen in the bottle isn’t ideal either,” she adds.

Iyer explains that olive oil should be tightly sealed each time it is used to prevent oxidation. Oxidation can affect the oil’s flavor and speed up its aging toward rancidity. “Use olive oil within a few months of opening for the best flavor. Smell it frequently to ensure it still has the fresh grassy aroma,” Iyer adds.

5 Ways to Enjoy Olive Oil

There are many ways to enjoy olive oil, some as simple as adding it to a spoon and drinking it. But if you want to eat it with food, here are five ways to consider.

1. Drizzle Over Salads

Adding olive oil to salads enhances both flavor and nutritional value. Rich in monounsaturated fats, olive oil helps increase the absorption of fat-soluble vitamins from leafy greens and vegetables. Try our Italian Salad Dressing for a salad addition with a burst of olive oil-based flavor. 

2. Use in Cooking

Cooking with olive oil is a heart-healthy way to prepare meals. Olive oil can withstand medium-heat cooking methods, such as sautéing. Its flavorful profile enhances the taste of dishes, reducing the need for additional salt or butter.

3. Dip for Bread

Using olive oil as a dip for bread is a tasty choice that adds healthy fats to your carb source. It provides a savory alternative to butter or cream-based spreads, reducing saturated fat intake. Paired with herbs, olive oil can be a gourmet addition to a meal.

4. Add To Your Latte

Starbucks was onto something when they launched their olive oil-infused lattes. Adding olive oil to a coffee drink served either hot or iced is an easy way to start your day with a boost of antioxidant goodness. Just note it may make you poop, so plan accordingly!  

5. Dress Grains and Pasta

A tablespoon of olive oil over grains or pasta dishes can provide a delicious and nutritious enhancement.  It also may help the body absorb fat-soluble compounds like lycopene, an antioxidant found in tomatoes (a common ingredient in pasta dishes). For a quick and delicious olive oil-forward pasta dish, try our Pasta al Limone.

The Bottom Line

Adding olive oil to your dishes is a low-lift way to support your health. With its wealth of healthy fats and antioxidants, this golden liquid may support heart health, improve cholesterol levels, and even support cognitive function. Whether you’re drizzling it over a fresh salad, cooking up a savory dish, or simply dipping a piece of crusty bread, olive oil can add a touch of Mediterranean magic to your meals. So, go ahead and embrace this versatile ingredient—your taste buds and body will thank you!