Olive oil, a key component of the Mediterranean diet, is loaded with healthy fats and compounds with anti-inflammatory and antioxidant properties known to promote good health.

Despite the ongoing debate about dietary fats and health, evidence shows that swapping saturated fats like coconut oil with olive oil is a smart choice for better health.

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How Is Olive Oil Made and Used?

Olive oil is made by crushing fresh olives into a paste. The paste is warmed and stirred in a mixer to help release the oil and form larger droplets. The resulting mixture is then pumped into a centrifuge to separate the olive oil from the water and pulp.

After processing, the olive oil can be finished by filtration or racking (purging). Oil obtained from low-quality olives or olives with defects may be refined to change their taste, odor, color, or other characteristics.

Olive oil is commonly used in salad dressings or when sautéing vegetables. It’s also used in cosmetics, including hair and skincare.

Health Benefits

Protects Against Heart Disease

Research shows that people who consume more than half a tablespoon of olive oil daily have an 18% lower risk of coronary heart disease and a 14% lower risk of any heart disease.

Olive oil is rich in monounsaturated fats, particularly oleic acid, which lowers “bad” low-density lipoprotein (LDL) cholesterol and increases “good” high-density lipoprotein (HDL) cholesterol. It is also high in antioxidants, which may reduce inflammation and protect from oxidized cholesterol, leading to atherosclerosis (hardening of the arteries).

Oleic acid and other antioxidants in olive oil may also help lower blood pressure, another key risk factor for heart disease.

May Help Prevent Strokes

Olive oil may help protect against stroke by lowering blood pressure and cholesterol levels. One review found that consuming 1.5 to 2.2 tablespoons of olive oil daily can reduce the risk of heart disease and stroke.

Another study found that consuming slightly lower amounts of olive oil (more than half a tablespoon) may help decrease stroke risk. However, more research is needed. While there is limited evidence that olive oil may improve outcomes after a stroke, research shows people who consumed it as their primary source of fat following a stroke had good outcomes after three months.

May Fight Alzheimer’s Disease

Research has found phenolic compounds in extra virgin olive oil can help prevent or manage Alzheimer’s disease by reducing beta-amyloid plaques (abnormal clumps of protein that form between brain cells, disrupting communication and causing cell damage).

Olive oil may also help with Alzheimer’s by suppressing brain inflammation, protecting it from harmful substances, and reducing oxidative stress. However, more evidence is needed to confirm these findings.

May Reduce Type 2 Diabetes Risk

A review of studies links higher olive oil intake with a reduced risk of type 2 diabetes. Other research found olive oil, especially extra virgin, improved blood sugar control in people with type 2 diabetes. These effects are believed to be due to olive oil’s healthy fats and phenolic compounds.

Lowers Risk of Cancer

Research suggests that the low cancer prevalence in Mediterranean populations may be due to the high consumption of olive oil, plant-based foods, and fish. A review of studies linked high olive oil intake with a reduced risk of several types of cancer, including:

Any type of cancer: 31% lower risk
Gastrointestinal cancer: 23% lower risk
Breast cancer: 33% lower risk
Urinary tract cancer: 54% lower risk
Upper aerodigestive cancer (lung, head, and neck): 26% lower risk

The antioxidant-rich phenolic compounds in olive oil, including hydroxytyrosol and oleuropein, protect cells from damage from free radicals.

Helps Treat Rheumatoid Arthritis

Olive oil has been studied for its potential benefits in inflammatory conditions like rheumatoid arthritis (RA). One study found that higher olive oil and nuts consumption improved inflammation markers and RA disease activity, with stronger effects observed in patients with severe RA.

Another study found topical extra virgin olive oil may help with inflammatory joint pain in women.

Lowers Risk of Metabolic Syndrome

Metabolic syndrome is a group of five conditions that increase the risk of heart disease, diabetes, and stroke. It’s diagnosed when you have three or more of the following conditions:

Lifestyle and diet changes, such as increasing physical activity, maintaining a moderate weight, and following a Mediterranean diet, are treatments for metabolic syndrome.

One study found that olive oil can activate multiple pathways to help improve blood sugar control, fat metabolism, blood pressure, and inflammation, which may reduce the risk of diabetes and heart disease. Olive oil may also aid weight loss by improving food palatability and promoting satiety.

Reduces Depression

One study found that consuming 25 milliliters of olive oil daily (about 1.7 tablespoons) for 52 days significantly improved symptoms in patients with severe depression but not in those with mild to moderate depression.

Other research found a positive relationship between the Mediterranean diet, polyphenol consumption, and improved depressive symptoms. However, more research is needed.

May Help Gut Health and IBD

The foods we eat directly influence the bacteria in our gut. A study found that the Mediterranean diet, with 40 grams per day (about 2.9 tablespoons) of olive oil, improved the composition of the gut microbiome.

The monounsaturated fats and antioxidants in olive oil have anti-inflammatory effects that may help with types of inflammatory bowel disease (IBD), like Crohn’s disease and ulcerative colitis (UC). Extra virgin olive oil significantly improved inflammation markers and symptoms, including:

May Help Fight Off Infections and Bacteria

Olive oil’s polyphenols may prevent the growth of harmful bacteria. Although more human research is needed, animal and test-tube studies show olive oil’s polyphenols can target Helicobacter pylori (H. Pylori) and food-borne pathogens like Escherichia coli (E. coli), Listeria monocytogenes, and Salmonella enteritidis.

A Word From Verywell

There are many science-backed benefits to adding olive oil to your daily regimen, including drizzling it onto salads, eating it on bread, or adding some extra pizzazz to already-cooked foods. But note that a little drizzle goes a long way, as olive oil is also high in calories.

Nutrition Facts

One tablespoon of olive oil provides:

Calories: 124Fat: 14 grams (g)Saturated Fat: 1.9 gUnsaturated Fat: 11.7 gCarbohydrates: 0 gFiber: 0 gProtein: 0 gVitamin E: 2 milligrams (mg)Vitamin K: 8.43 micrograms (mcg)

Olive oil doesn’t contain significant vitamins and minerals, except for vitamin E and small amounts of vitamin K. Vitamin E has antioxidant properties, keeps the immune system strong, and aids in red blood cell formation.

Vitamin K is needed for blood clotting and supports healthy bones.

Olive Oil vs. Extra Virgin Olive Oil: Which Is Healthier?

Extra virgin and regular olive oil have health benefits and contain similar amounts of healthy fats. However, extra virgin olive oil is considered the more nutritious choice and is typically used in research studies.

Extra virgin olive oil undergoes the least processing, meaning it retains more antioxidants and phenolic compounds than refined olive oil produced using high heat or chemicals.

Refined olive oil often has no taste or smell compared to extra virgin olive oil, which has a slightly nutty, fruity flavor.

How Much Olive Oil Should You Consume Per Day?

The amount of olive oil you consume daily depends on your overall calorie needs. However, most studies have shown health benefits from consuming at least 1/2 a teaspoon daily.

Are There Health Benefits of Drinking Olive Oil?

Olive oil is a good source of healthy fats and beneficial plant compounds, making it a healthful addition to most diets.

However, there’s no strong evidence to suggest that drinking olive oil is more beneficial than consuming it as part of your meals.

Despite its health benefits, olive oil is still relatively high in calories, with 124 calories per tablespoon. Therefore, it’s best to consume olive oil in moderation, as drinking too much may lead to weight gain.

In summary, incorporating olive oil into your daily regimen can provide a wide range of health benefits, from protecting your heart to potentially reducing the risk of chronic diseases. Extra virgin olive oil is considered the most nutritious choice, as it retains more antioxidants and phenolic compounds. However, it’s important to consume olive oil in moderation, as it is calorie-dense.