Is Olive Oil Good for You? Evidence-Based Health Effects Explained

By Pooja Toshniwal PahariaReviewed by Benedette Cuffari, M.Sc.

Introduction
Nutritional Profile and Types of Olive Oil
Olive Oil and Heart Health
Can Olive Oil Improve Cognitive Function?
The Anti-Cancer Effects of EVOO
Metabolic Syndrome and Weight Control
Controversies and Misconceptions
Public Health and Policy Perspective
Conclusions
References
Further Reading

Discover how extra virgin olive oil transforms heart, brain, and metabolic health, backed by landmark studies and public health endorsements, while navigating the myths and challenges of this Mediterranean staple.

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Introduction

The Mediterranean diet has consistently been associated with healthy aging, as well as a reduced risk of morbidity and mortality. Olive oil, a key component of the Mediterranean diet, has been widely studied for its individual role in supporting health by exerting anti-inflammatory effects, reducing oxidative stress, regulating blood pressure, and improving metabolic processes throughout the body.

Nutritional Profile and Types of Olive Oil

Olive oil primarily consists of monounsaturated fatty acids (MUFAs), especially oleic acid, which accounts for 70-80% of its total fat content. MUFAs are more chemically stable than polyunsaturated fatty acids (PUFAs) and, when consumed in moderation, are considered healthier than saturated fatty acids (SFAs).

Extra-virgin olive oil (EVOO) is the least processed type of olive oil, as it retains high levels of beneficial compounds, including oleic acid, anti-inflammatory polyphenols such as hydroxytyrosol and oleuropein, as well as vitamins E and K.

Virgin olive oil has a similar chemical profile to EVOO; however, it is slightly more acidic than EVOO while exhibiting a milder flavor. Refined olive oil undergoes chemical processing that removes impurities while also reducing its polyphenol and antioxidant content.

Oleic acid, the primary fatty acid in olive oil, has been shown to reduce inflammation, lower oxidative stress, improve lipid profiles, and positively influence gene expression related to cancer risk. In addition to its healthy fat content, olive oil is rich in polyphenols and antioxidants, which play a key role in preventing cardiovascular, neurodegenerative, and potentially carcinogenic processes.^1,2

Olive Oil and Heart Health

Regular consumption of EVOO reduces low-density lipoprotein (LDL) cholesterol levels while simultaneously increasing high-density lipoprotein (HDL) cholesterol levels and improving blood pressure regulation. The high polyphenol content of olive oil, particularly oleocanthal and oleacein, further contributes to its anti-inflammatory properties that protect vascular health.³

Several large-scale studies have confirmed the association between olive oil consumption and improved blood pressure levels. For example, the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study, comprising over 20,000 adults, demonstrated that higher adherence to the Mediterranean diet, particularly in terms of olive oil, fruit, and vegetable intake, significantly reduced systolic and diastolic blood pressure in both sexes.⁵

Can Olive Oil Improve Cognitive Function?

Phenolic compounds like oleocanthal, hydroxytyrosol, and oleuropein help reduce oxidative stress, as well as the accumulation of beta-amyloid plaques and tau protein, all of which are hallmark features of Alzheimer’s disease (AD). EVOO intake has also been shown to increase levels of BMI1, a neuroprotective protein, while lowering p53 levels, thus indicating a possible reversal of AD-related pathology.⁶

The Anti-Cancer Effects of EVOO

Diet is considered a potentially modifiable factor for the prevention of cancer, with up to 40% of cancer cases considered preventable by a healthy diet and lifestyle. To date, most studies examining the relationship between olive oil consumption and cancer risk have been conducted in Mediterranean countries, where a significant majority of these populations consume olive oil in large quantities.

Nevertheless, several studies have confirmed the inverse relationship between EVOO consumption and cancer prevalence, with one meta-analysis of 45 studies revealing that individuals who consumed olive oil were 31% less likely to develop cancer. These findings were further validated in a randomized trial, which found that women following a Mediterranean diet enriched with EVOO were 62% less likely to be diagnosed with invasive breast cancer.^7,8

Metabolic Syndrome and Weight Control

The Prevention of DIABetes with OLEanolic Acid (PREDIABOLE) study reported that prediabetic individuals consuming 55 mL of oleanolic acid-enriched olive oil daily were 55% less likely to be diagnosed with diabetes. Similarly, a 2017 meta-analysis confirmed that olive oil reduces fasting glucose levels in individuals with diabetes.^9,10

Long-term data also support the metabolic benefits of olive oil, as demonstrated by the Harvard Nurses’ Health Study and the Health Professionals Follow-up Study. Herein, researchers confirmed that higher intake of olive oil significantly reduces the risk of mortality from cancer, as well as cardiovascular, neurodegenerative, and respiratory diseases.³

Substantial evidence is accruing to support the widespread opinion that extra virgin olive oil should, indeed, be the fat of choice when it comes to human health and sustainable agronomy.”

Controversies and Misconceptions

Despite its well-documented health benefits, olive oil remains subject to several misconceptions, such as whether cold-pressed olive oil is healthier than heat-processed products. Cold-pressed EVOO is mechanically extracted without high heat, which preserves the polyphenol, antioxidant, and MUFA content. Comparatively, heat-processed or refined oils lose many of these bioactive compounds. Nevertheless, this type of olive oil offers a higher smoke point and extended shelf life, thus making it more suitable for high-temperature cooking.

Image Credit: Gleb Usovich / Shutterstock.com

Another misconception is that olive oil is unsuitable for cooking due to its low smoke point. EVOO has a moderate to high smoke point of 190-210°C, while simultaneously maintaining oxidative stability, making this olive oil suitable for high-heat cooking applications such as sautéing and shallow frying.¹¹

Adulteration is also a concerning issue in the olive oil industry, with fraudulent practices including dilution with cheaper refined oils, pomace oil, or other vegetable oils. These actions compromise nutritional quality and consumer trust, in addition to their potential to introduce harmful substances into olive oil products.

To ensure authenticity, consumers are advised to purchase olive oils certified by reputable organizations such as the International Olive Council (IOC), the North American Olive Oil Association (NAOOA), or those bearing Protected Designation of Origin (PDO) and Protected Geographical Indication (PGI) labels, which guarantee quality and origin.¹²

Public Health and Policy Perspective

The Mediterranean diet emphasizes the consumption of olive oil, alongside fruits, vegetables, fish, and poultry, while limiting intake of red meat and processed foods. As a result, the Mediterranean diet has been widely recognized as one of the world's healthiest and most sustainable diets by numerous entities throughout the world, some of which include the United Nations Educational. The United Nations Educational, Scientific, and Cultural Organization (UNESCO), the Food and Agriculture Organization (FAO), and the World Health Organization.

United States dietary guidelines recommend consuming two tablespoons of olive oil daily to reduce the risk of coronary heart disease. Similarly, the European Union encourages replacing saturated fats with vegetable oils like olive oil.¹⁴

Despite these endorsements, the affordability and accessibility of high-quality EVOO prevent widespread access to this healthy fat. For example, the limited availability of high-quality olive oils in low-income areas can hinder equitable adoption, thereby highlighting the need for public health strategies that address economic and cultural factors to ensure broader access.

Conclusions

Olive oil is a unique combination of culinary history and clinical validation. Extensive scientific research supports its reputation as a health-promoting fat, notably in cardiovascular and cognitive health. However, the complexities of the market, nutritional labeling, and access concerns highlight the importance of consumer education and legislative assistance. As dietary habits evolve toward plant-based and preventive approaches, olive oil is likely to remain the gold standard of healthy fats, provided it is used wisely and equitably.   

References

1. Oil, olive, salad, or cooking. USDA FoodData Central, Accessed on 4 June 2025, https://fdc.nal.usda.gov/food-details/171413/nutrients
2. Wang Q, Liu R, Chang M, Zhang H, Jin Q, Wang X. (2022). Dietary oleic acid supplementation and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr., 62(9):2508-2525, DOI: 10.1080/10408398.2020.1854673, https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1854673
3. Guasch-Ferré M. et al. (2020). Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. J Am Coll Cardiol., 75(15):1729-1739, DOI: 10.1016/j.jacc.2020.02.036, https://www.jacc.org/doi/10.1016/j.jacc.2020.02.036
4. Ghobadi S. et al. (2019). Comparison of blood lipid-lowering effects of olive oil and other plant oils: A systematic review and meta-analysis of 27 randomized placebo-controlled clinical trials. Crit Rev Food Sci Nutr.;59(13):2110-2124, DOI: 10.1080/10408398.2018.1438349, https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1438349
5. Massaro M et al. (2020). Effects of Olive Oil on Blood Pressure: Epidemiological, Clinical, and Mechanistic Evidence. Nutrients, 12(6):1548, DOI: 10.3390/nu12061548, https://www.mdpi.com/2072-6643/12/6/1548
6. Alkhalifa AE, Al-Ghraiybah NF, Kaddoumi A. (2024). Extra-Virgin Olive Oil in Alzheimer's Disease: A Comprehensive Review of Cellular, Animal, and Clinical Studies. Int J Mol Sci., 25(3):1914, DOI: 10.3390/ijms25031914, https://www.mdpi.com/1422-0067/25/3/1914
7. Shekari S et al. (2022). Association between dietary intake of fatty acids and colorectal cancer, a case-control study. Front Nutr., 9: 856408, DOI: 10.3389/fnut.2022.856408, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856408/full
8. Markellos C, Ourailidou ME, Gavriatopoulou M, Halvatsiotis P, Sergentanis TN, Psaltopoulou T. (2022). Olive oil intake and cancer risk: A systematic review and meta-analysis. PLoS One, 17(1):e0261649, DOI 10.1371/journal.pone.0261649, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0261649
9. Santos-Lozano JM et al. (2019). Prevention of type 2 diabetes in prediabetic patients by using functional olive oil enriched in oleanolic acid: The PREDIABOLE study, a randomized controlled trial. Diabetes Obes Metab, 21(11):2526-2534, DOI: 10.1111/dom.13838, https://dom-pubs.onlinelibrary.wiley.com/doi/abs/10.1111/dom.13838
10. Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. (2017). Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes, 7(4):e262, DOI: 10.1038/nutd.2017.12, https://www.nature.com/articles/nutd201712
11. Olive oil smoke point. North American Olive Oil Association. Accessed on 5 June 2025, https://www.aboutoliveoil.org/olive-oil-smoke-point
12. Standards, Methods, and Guides. International Olive Council. Accessed on 5 June 2025, https://www.internationaloliveoil.org/what-we-do/chemistry-standardisation-unit/standards-and-methods/
13. Fostering healthier and more sustainable diets- learning from the Mediterranean and New Nordic experience. WHO Europe, Accessed on 5 June 2025, https://www.who.int/europe/news/item/07-05-2018-fostering-healthier-and-more-sustainable-diets-learning-from-the-mediterranean-and-new-nordic-experience
14. Food-based Dietary Guidelines recommendations for oil and fats. Health Promotion and Knowledge Gateway. European Commission, Accessed on 5 June 2025, https://knowledge4policy.ec.europa.eu/health-promotion-knowledge-gateway/food-based-dietary-guidelines-europe-table-11
15. Gaforio, J. J., Visioli, F., Alarcon-de-la-Lastra, C., et al. (2019). Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients 11(9). DOI: 10.3390/nu11092039, https://www.mdpi.com/2072-6643/11/9/2039

Further Reading

• All Olive Oil Content
• Is Olive Oil Good for You? Evidence-Based Health Effects Explained
• The Healthy Fats: How Olive Oil Fits into a Nutrient-Rich Diet
• Healthy High Fat Alternatives to Avocado
• Mediterranean Diet