Seven Benefits of Olive Oil

Seven science-backed benefits of taking a daily shot of Olive Oil

Olive oil is sometimes called liquid gold - for good reason. Multiple scientific studies confirms that this Mediterranean staple is a golden ticket to good health.

From heart health to cancer protection, here are seven science-backed reasons to make it your go-to fat. Plus a couple delicious recipes, what to look for when selecting olive oil, and more!

1. Packed with Antioxidants

Extra virgin olive oil (EVOO) is rich in polyphenols like hydroxytyrosol and oleuropein. These powerful compounds fight oxidative stress, protecting your cells from DNA damage and premature aging:

• Hydroxytyrosol 🛡️ – One of the most potent antioxidants found in nature; protects DNA from oxidative damage, supports heart health, and has anti-cancer potential.

• Oleocanthal 🔥 – A natural anti-inflammatory compound that works similarly to ibuprofen, helping to calm inflammation and protect against chronic disease.

• Oleuropein 🌿 – A bitter polyphenol abundant in olives and leaves; supports cardiovascular health, fights oxidative stress, and contributes to olive oil’s distinctive taste.

2. How Olive Oil Protects the Heart

• LDL Oxidation:

  • LDL particles carry cholesterol through the bloodstream. On their own, they aren’t harmful.

  • The problem starts when LDL becomes oxidized by free radicals, this damaged form can embed in artery walls and spark inflammation, leading to plaque buildup.

  • Extra virgin olive oil is rich in polyphenols (like hydroxytyrosol and oleuropein) that act as antioxidants. These compounds neutralize free radicals, reducing LDL oxidation.

  • Result: LDL remains stable and less likely to trigger atherosclerosis.

• HDL Boost:

  • HDL is the “scavenger” cholesterol that collects excess cholesterol from tissues and artery walls and brings it back to the liver for recycling or excretion.

  • Studies show EVOO improves HDL function and often raises HDL levels. That means more cleanup crew in your bloodstream, lowering risk of plaque buildup.

• Blood Pressure:

  • Olive oil polyphenols help improve endothelial function — the ability of blood vessels to relax and dilate.

  • They increase nitric oxide availability, which widens arteries and lowers vascular resistance.

  • The anti-inflammatory effect of oleocanthal also helps reduce arterial stiffness, further supporting healthy blood pressure.

✨ key takeaway: Olive oil keeps cholesterol particles stable, boosts the cleanup crew (HDL), and helps arteries stay flexible… a triple win for heart health.”

3. Olive Oil & Cancer Protection

A 2022 systematic review and meta-analysis of 45 studies found that people in the highest olive oil consumption groups had a 31% lower risk of several cancers - this included breast, gastrointestinal, and urinary tract - compared to those in the lowest groups.

While the studies defined “high” intake differently, benefits were generally seen in the range of 20–50+ grams per day(about 1½ to 3½ tablespoons), amounts typical in Mediterranean regions where olive oil is the primary fat.

Why it works: Olive oil delivers a unique cocktail of bioactive compounds. Hydroxytyrosol and oleuropein protect DNA from oxidative stress, while oleocanthal has anti-inflammatory actions that can help prevent tumor initiation and progression. Olive oil also helps regulate hormones like estrogen, which may be one reason for its protective effect against hormone-driven cancers such as breast cancer.

4. Olive Oil & Brain Health

Olive oil is just as powerful for the brain as it is for the heart. Here’s why:

• Monounsaturated Fats = Brain Fuel: The brain is about 60% fat, and it thrives on stable, healthy fats. Olive oil’s monounsaturated fats support cell membrane integrity, help neurons communicate effectively, and improve blood flow to the brain.

• Polyphenols = Neuroprotectors: Compounds like hydroxytyrosol act as antioxidants in the brain, protecting neurons from oxidative damage and reducing inflammation — two key drivers of neurodegeneration.

• Alzheimer’s Protection: A hallmark of Alzheimer’s is the buildup of toxic proteins (beta-amyloid plaques and tau tangles). Preclinical research shows that olive oil polyphenols may help clear these proteins and prevent them from accumulating in the first place.

• Human Studies:

  • The PREDIMED trial (a large Mediterranean diet study) found that people who consumed a diet enriched with extra virgin olive oil performed better on memory and cognitive tests than those on a low-fat diet.

  • Other cohort studies link higher olive oil intake with lower risk of Alzheimer’s disease and age-related cognitive decline.

5. Olive Oil Fights Inflammation

Chronic and systemic low-grade inflammation is a driver of nearly every modern disease, from arthritis and diabetes to heart disease and cancer. Extra virgin olive oil contains oleocanthal, a polyphenol with anti-inflammatory properties that work on the same pathways as ibuprofen. In fact, researchers have found that about 50 ml of EVOO (just under 4 tablespoons) can deliver an anti-inflammatory effect similar to a 10% dose of ibuprofen. This makes olive oil a natural way to help calm inflammation in the body without the side effects of pharmaceuticals. Combined with its antioxidant compounds, olive oil provides a one-two punch against oxidative stress and inflammatory damage.

👉 And just as importantly, olive oil often replaces less healthy fats (like refined seed oils and trans fats)which are linked to inflammation and oxidative damage, creating a double advantage.

6. Metabolism & Weight Management

Olive oil is not just neutral when it comes to metabolism, it’s protective. Unlike refined seed oils, which can drive insulin resistance, EVOO has been shown to improve insulin sensitivity and help regulate blood sugar. Its monounsaturated fats slow the absorption of glucose from meals, preventing sharp spikes and crashes.

Long-term studies also link olive oil to reductions in visceral fat (the metabolically dangerous fat stored around organs that increases risk for type 2 diabetes and cardiovascular disease). In one analysis, higher olive oil intake was associated with improved weight management, even in the absence of calorie restriction.

👉 Bottom line: EVOO doesn’t just avoid harm like processed oils, it actively supports metabolic balance.

7. Beauty & Longevity Benefits

Olive oil nourishes your skin from the inside out. Its vitamin E, hydroxytyrosol, and other polyphenols protect collagen, fight free radical damage, and help maintain skin elasticity. Studies show that diets rich in olive oil are associated with fewer wrinkles, better skin hydration, and reduced sun damage. But the benefits don’t stop at the surface, olive oil has been linked to slower biological aging markers, making it a true longevity food.

And if you want to harness olive tree power topically, I recommend Oliveda by Olive Tree People. I’ve been using it for just over three months, and I’m watching my skin transform! Oliveda is organic, waterless skincare that captures the same protective compounds from the olive tree. To get started, take the Olive Brain Skin Quiz for personalized recommendations - and get a free full-sized gift when you purchase 2 items from your results! 🎁

And yes, You Can Cook With It

One of the biggest myths is that olive oil isn’t safe to cook with. Extra virgin olive oil is remarkably stable under heat thanks to its high antioxidant and polyphenol content. In studies comparing cooking oils, EVOO actually produced fewer harmful oxidation byproducts than refined seed oils when heated. That means you not only get delicious flavor, but you also protect your health in the process. EVOO has a smoke point of 375–410°F, perfect for roasting, sautéing, and even baking.

👉 Tip: For frying or roasting, choose a robust, high-polyphenol EVOO, it holds up beautifully and adds rich flavor.

Try these two delicious Olive Oil recipes:

• Oliveda Olive Oil Thumbprint Cookies (Gluten & Grain Free)

• Lemon Dill Hummus

Regional Taste Differences

Olive oil, like wine, reflects its terroir (a French term that means “the taste of place.”) Terroir reflects the unique combination of soil, climate, altitude, and traditional practices that gives a crop its distinct flavor profile. Just as you can tell a bold Cabernet from Napa versus a delicate Pinot from Burgundy, extra virgin olive oils reveal their origins with every taste.

Here’s what you might notice when you “taste around” different regions:

• Greek Oils 🇬🇷: Bold, peppery, and grassy, often with that signature throat “sting” from high levels of oleocanthal. Greek oils are typically very high in polyphenols, making them both flavorful and antioxidant-rich.

• Italian Oils 🇮🇹: In Tuscany, oils tend to be robust, peppery, and bitter; while in Liguria, they are milder and more delicate. Italy’s regional diversity means there’s an olive oil for every palate.

• Spanish Oils 🇪🇸: Fruity, aromatic, and sometimes nutty. Spain is the world’s largest producer of olive oil, and its oils are often well-balanced, versatile, and food-friendly.

• California Oils 🇺🇸: Typically smooth, milder, and buttery.

✨ Pro Tip: For maximum purity, look for certified organic extra virgin olive oil. Organic farming avoids synthetic pesticides and fertilizers, which not only protects your health but also supports soil quality and long-term sustainability of olive groves. Organic oils often have a “cleaner” taste, and because olives are particularly sensitive to environmental conditions, their terroir shines through even more clearly when grown without chemicals.

👉 Bottom line: Tasting olive oils from different regions — especially organic ones — is like exploring a world tour in a bottle. Each variety carries the fingerprint of its land, its farmers, and its traditions.

Extra Virgin vs. Virgin vs. Refined

• Extra Virgin Olive Oil (EVOO): The highest grade. Cold-pressed without heat/chemicals, low acidity (<0.8%), highest in antioxidants, strong flavor.

• Virgin Olive Oil: Similar, but slightly higher acidity (<2%) and milder flavor. Still decent, but less polyphenol-rich.

• Refined / Pure / “Light” Olive Oil: Chemically refined, stripped of most flavor and antioxidants. Sometimes blended with a little virgin oil to add taste. Better than seed oils, but lacks the health punch of EVOO.

  👉 For health and taste, always choose extra virgin.

Why I Choose Oliveda Extra Virgin Olive Oil:

Oliveda Arbequina extra virgin olive oil is unique in that it is harvested from a century-old olive grove conservation with over 30,000 Arbequina olive trees that are organically eco-certified and located in a mountainous region of Spain. The oleic acid content of the 2024 harvest was of 79%. Grown in the natural reserve of Arroyomolinos de León, the olives are meticulously hand-harvested, sorted, and delivered to the mill at peak ripeness to ensure exceptional taste and purity. Oliveda extra virgin oil captivates with a harmonious blend of ripe apples, green olives, wild meadow herbs, and sweet almonds, finishing with delicate floral notes. Oliveda Olive oil comes in amber glass bottles to protect the antioxidants from becoming oxidized from light. You will find the harvest date and the country of origin on the back of the bottle. All these are important details when selecting an olive oil to ensure that you are getting the real deal.

What to Look for When Selecting Your Olive Oil:

Unfortunately, many products that are labeled “olive oil” are not actually pure olive oil. Olive oil is one of the most adulterated foods in the world. Here’s how to spot the real thing:

• Look for “Extra Virgin” – This is the highest quality, cold-pressed without heat or chemicals.

• Harvest Date Matters – Fresher is better; use within 18–24 months of harvest.

• Dark Glass Bottles – Protects the oil from light damage. Avoid clear plastic.

• Taste Test – Real EVOO tastes peppery, grassy, sometimes even bitter. If it’s flat, it may be fake or rancid.

• Source Transparency – Look for a single origin (e.g., “Product of Spain” vs. vague blends).

✅ Bottom line: Olive oil isn’t just a cooking staple, it’s a therapeutic food that supports your heart, brain, metabolism, skin, and longevity. Olive oil deserves a starring role in your kitchen…and your skincare!